You may be surprised to learn that Pilates is also effective for building strong, sculpted abs. You read that right—you don’t have to hit the gym and perform countless crunches or turn to ab machines. Pilates fires up your transverse abdominis and naturally draws your midsection inward. By practicing Pilates regularly, you will flatten your midsection and build a firmer, more toned six-pack.
“Pilates mat work is built around the transverse abdominis as the foundation. Every exercise asks you to find a deep connection before you move, not as an afterthought. It's not just ‘crunch harder,’ it’s ‘stabilize first, then move with control,’” explains Lily Colins-Sak, certified Pilates instructor and owner of The Daily Pilates. “That’s where two of the core Pilates principles really come into play: precision and control. Rather than moving through reps quickly or relying on momentum, Pilates asks you to slow down and actually feel which part of the core is doing the work in each moment: Is it the deep stabilizers holding you steady, the obliques controlling rotation or the rectus abdominis driving the movement itself?”
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That’s why Pilates core training typically translates so well to how your body performs daily tasks like lifting, carrying and twisting.
Related: Exactly How Often You Need To Do Pilates To Reduce Belly Fat, According to Instructors
Signs You’re Effectively Engaging Your Core During Pilates Mat Work
Below, Meade shares some telltale signs you’re properly engaging your core:
Your rib cage remains connected instead of flared open.Your pelvis stays stable throughout each exercise.Your shoulders and neck remain relaxed instead of taking over the movement.Your lower back is not over-arched or pressing aggressively into the mat.Your breath is controlled and steady.Your abs wrap inward and upward around the waist.Related: The Equipment-Free Move a Pilates Instructor Is Begging Every Woman Over 50 To Do in the Morning
“[This exercise also] teaches proper abdominal engagement and endurance and uses the breath and arm pattern to help warm up the body and prepare for what’s next,” Page adds.
Lie flat on your back with your legs extended and arms by your sides.Lift your head, neck and shoulders off the mat, setting your gaze toward your hips.Start to pump your arms rhythmically up and down to match your breathing.If comfortable, lift your legs one at a time, eventually extending them to a 45-degree angle.Perform 100 counts or breath, or 10 cycles of 5-count inhales and 5-count exhales. As you inhale, expand your rib cage; as you exhale, gently draw your abs in toward the center of your body.2. Double-Leg Stretch
Lie flat on your back on the mat and hug your knees toward your chest.Lift your head, neck and shoulders off the floor.Place your hands on your shins to begin.Take a deep breath in as you reach your arms overhead and extend both legs out to a 45-degree angle.Make sure your core remains engaged and your lower back stays pressed into the mat.Breathe out as you reverse the motion, bringing your knees back to your chest and your hands to your shins.Perform 4 to 6 reps, breathing in as your arms and legs reach out, and breathing out as they come back in.
Related: ‘I’m a Pilates Instructor—These Are the 5 Moves I Give Every Client Who Wants To Lose Weight After 50′
Begin by lying on your side, propping yourself up with your forearm.Extend both legs, stacking your top foot on top of the bottom foot.Brace your core and lift your hips, forming a straight line from your head to your feet.Use control as you slowly dip your hips toward the mat.Then, drive your hips back up to the top of the side plank.Perform 8 to 10 reps on each side.
Related: This Is the Safest Way To Start Pilates After 60, According to Instructors
4. Criss-Cross
Lie flat on your back with your knees lifted in a tabletop position.Place your hands behind your head, elbows out wide.Curl your shoulders, neck and head off the mat.Extend one leg straight out to a 45-degree angle.At the same time, rotate your torso and bring the opposite elbow toward your bent knee.Perform 8 to 10 reps on each side.
Related: The #1 Pilates Workout Sequence That Builds Strength Beyond the Mat
5. Teaser
“It requires the deep abdominals, obliques, hip stabilizers and postural muscles to work together simultaneously, building both strength and control,” she adds.
Begin by lying flat on your back with your legs extended and arms reaching overhead.Press your lower back into the mat and engage your core.Lift your legs to 45 degrees, or to a tabletop position, to modify.Reach your arms forward as you gradually roll your spine off the floor.At the top, balance in the “V” position with your hands reaching toward your legs. Keep your chest tall.Roll back down to the start position with control.Perform 8 to 10 reps.Up Next:
Sources:
Lily Colins-Sak, certified Pilates instructor and owner of The Daily PilatesPortia Page, certified Pilates instructorLyndsey Meade, founder of BODY Hot Pilates and certified Pilates instructorHence then, the article about want strong sculpted abs start with these 5 pilates mat moves instructors say was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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