4 Pilates Exercises That Target Your Stomach

Do you want to strengthen and strengthen your core?

You might want to try Pilates!

Pilates is an incredible training method with an emphasis on effective core exercises that are great for a wide variety of movers.

A healthy, strong core improves your posture, balance, and overall quality of movement, making it an important part of your routine.

The Pilates technique offers safe, productive, and challenging ways to involve and shape your entire core.

Each exercise is designed for alignment and results, and does not require you to purchase a Pilates reformer to complete the exercises.

Try these 4 powerful Pilates movements during your next sweat session to strengthen your abs!

1. Bird dog

Bird Dog is a fantastic core movement that involves balance, stability, and coordination. It has little impact, involves the entire body, and is great for all levels of practitioners!

Start in a table position with your hands stacked under your shoulders and your knees under your hips.
Pull your navel towards your spine and press your hands firmly into the floor as you slide your shoulders over your back.
Raise the opposite arm and leg and straighten them away from your body. Draw your elbows and knees towards each other and scoop up your stomach.
Extend the limbs back out and keep the belly button towards the spine and the tailbone extended.
Avoid arching your back or tilting your pelvis and remember to breathe! Do 10-12 repetitions and repeat on the other side!

"Here we have a woman doing a Pilates exercise on a reformer."

Photo credit: Pixabay

2. The hundred

The Pilates Hundred is a popular exercise that involves breath work and core strength.

When done right, it works the whole core and can feel like a pleasant challenge!

Begin lying on the floor with your legs raised with your knees above your hips and shins parallel to the floor, forming a 90-degree angle.
Pull your head, arms, and shoulder blades off the ground in a hover. Extend your legs straight up to a 45 degree angle as you pull your belly button towards your spine.
Slide your shoulder blades across your back, reach through your fingertips, and begin pumping your straight arms in small, firm movements.
On 5 pumps, inhale sharply through your nose and on 5 pumps exhale deeply from your mouth. Complete a total of 10 rounds to finish your hundred.

3. Pilates scissors

Not only are scissor kicks a great abs workout, they also straighten your legs!

Practice full body coordination with this fun core breaker!

Lie on your back with your legs straight up toward the ceiling. Bring your hands to support a calf's back.
Pull your head and shoulder blades off the floor and pull yourself closer to your leg. Lower the opposite leg until it is hovering over the ground.
Alternate the legs that catch the other calf and hover over the opposite leg while floating the navel towards the spine and shoulders.
Continue this scissoring motion in the legs, switching and catching to keep them as straight as possible. Repeat 10-12 times on each side.

"Here we have four people doing a Pilates exercise on Reformers."

Photo credit: Pixabay

4. Plank with leg raises

Planks are known for their key benefits and have earned their place as a staple in the fitness industry. They also attack the whole body when done with good technique.

If you want to spice up your boards, try this challenging variant!

Start with your forearms down to the floor with your shoulders stacked over your elbows. Step back with your feet and straighten your legs so that your body is in a long row.
Pull your navel towards your spine, keeping your tailbone slightly pinched as you hover one foot off the floor and reach the leg a long way behind you. Hold down for 5-10 seconds and switch sides. Repeat for as many reps as you want!
Avoid dipping your hips or arching your back by holding the core in engagement, pushing through your forearms, and squeezing your standing thigh.

About the author:

Brittany T. started her fitness journey over 10 years ago and after realizing how frustrating it was to buy Pilates equipment, she decided to start Pilates Connector to help hundreds of other fitness enthusiasts get healthier and happier.