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Pilates is a gentle form of exercise that aims to build long, lean, functional muscle. It uses a range of poses, positions, and holds to improve core strength, flexibility, and function.
One area in particular that many use it for is to create stronger abs.
In this article, we discuss effective Pilates moves for stronger abs. Inside, we cover step-by-step instructions, the benefits, and tips to maximize your workout.
Introduction to Pilates for Abs
Importance of Strong Abdominal Muscles
Our abdominal muscles are responsible for stabilizing the spine, movement of our torso, and ensuring our organs are protected and in place with correct internal abdominal pressure.
Strong core muscles are essential to our daily function. They improve posture, stability, and movement.
Benefits of Pilates for Core Strength
Created by Joseph Pilates, it focuses on five essentials, — breathing, cervical alignment, rib and scapula stabilization, pelvic mobility, and the transverse abdominis.
Pilates approach to core strength is more than tight and toned abs. It targets the ab in relation to our upper and lower body, enhancing functional movement.
Below is a list of benefits of using Pilates for a core strength.
Greater Body Awareness
Pilates is a fantastic tool for creating greater body awareness. During your sessions, highly skilled instructors will have breathing, tensing, and squeezing a variety of muscles to develop core and functional strength.
They will direct your attention to specific muscles, improving your mind-muscle connection, and enhancing proprioception; our body’s awareness of itself in space. This can improve coordination and greatly reduce the risk of falls later in life.
Strengthens Posture
Pilates is an incredible tool for strengthening our posture. Our posture is determined by our back, core, and pelvic muscles. However, when these areas become weak, our posture can suffer.
As mentioned, Pilates focuses on cervical alignment, pelvic mobility, the transverse abdominis, and rib and scapula stabilization.
During the session, instructors will have you performing a range of holds, poses, and positions that engage the hips, back, and core muscles. This improves spinal strength and endurance which is vital for correct posture.
Enhances Function
Improvements in body awareness can result in enhanced function. As we establish a greater connection with our muscles, joints, and movement patterns, our function begins to improve.
As we increase muscle tone, and improve flexibility and mobility, we will begin to see improvements to function, balance, and overall quality of life.
Movement mechanics become stronger, improving actions such as standing up, sitting down, walking, and lifting objects.
Top 13 Pilates Moves for Abs
Here are the top 13 Pilates moves for stronger abs. Below we list a step-by-step guide, and benefits for each exercise, to help you forge a strong, stable core.
The Hundred
Named for its breath count, the hundred is a breathing exercise, of 10 sets of 10 repetitions of breath. You inhale for five counts, you’ll exhale for five counts, that is one set. Complete that 10 times, and that is the hundred.
Step-by-Step Instructions
- Lie on your back on the mat.
- Bring your knees toward your chest, and pull up your head, neck, and shoulders off the mat.
- With your arms straight by your side, lift your arm off the floor to the height of your abdomen.
- Straighten your legs, so they are set at a 45-degree angle.
- With your legs together, assume the Pilates stance. This is heels together, and toes are apart.
- Begin by pumping your arms up and down.
- Inhale for five counts and exhale for five counts. This is one set.
- Complete for 10 sets.
Benefits
- The hundred is used to improve your circulation.
- Strengthens the abdominal wall, transverse abdominis, and obliques.
Roll-Up
The Pilates roll-up is designed to strengthen the core while stretching the spine. The roll-up aims to gradually lift the spine off the floor, and curl each vertebrae. This is done to increase strength, mobility, and function.
Step-by-Step Instructions
- Lying flat on your mat, lift both of your arms so they are vertical, directly over your shoulders.
- Inhale, then exhale, curling your chin toward your chest and rolling up, lifting your back off the mat.
- Roll up until you are sitting upright, and continue curling forward, reaching your arms forward.
- Pause in this position, inhale, then exhale, and roll back down to the mat.
Benefits
- Improves core strength, spinal flexibility, and mobility.
Single Leg Stretch
The Pilates single-leg stretch is created to simultaneously activate the core, hip flexors, and quadriceps which stretch the hamstrings and glutes.
Step-by-Step Instructions
- Lie flat on your mat. Lift your head, neck, and shoulders off the mat.
- With your legs straight, lift them off the mat to a 30-degree angle.
- Begin by bringing one leg to your chest.
- Place the hand of the same side on the ankle, and the opposite hand on the knee.
- Aim to keep your knee in line with your cheekbone.
- Release the leg, stretch it out, point the toes forward, and change legs.
- Alternate for the desired number of repetitions.
Benefits
- Strengthens core and lengthens back muscles
- Mobilizes spine
Double Leg Stretch
The double leg stretches the sample principles at the single leg version but increases the difficulty. Elevating both legs increases the resistance and the difficulty.
Step-by-Step Instructions
- Liying on the mat, curling your body up by lifting your head and shoulders off the mat.
- Bring both of your knees to your chest, and grasp your ankles.
- Begin by simultaneously straightening your legs out in front at a 30-degree and raising your arms over and behind your head at a 45-degree angle.
- From here, bring your knees back to your chest, while simultaneously fan arms out to the sides and back down to hold the ankles.
Benefits
- Strengthen core, quadriceps, and hip flexors.
- Stretches the hamstring and glutes.
Criss-Cross
The Pilate criss-cross is an excellent exercise for targeting the core and obliques. The criss-cross requires you to sustain a curled position while adding rotation. This engages the obliques that run down the sides of your abs.
Step-by-Step Instructions
- Lying on the mat, place your feet flat on the floor, with your knees bent at a 45-degree angle.
- Put both your hands behind your head and interlock your fingers.
- Bring your knees to your chest, and curl your head and shoulders up.
- Extend your right leg, and rotate your right shoulder to your right knee.
- Then simultaneously bring your right back to your chest, while straightening out the left leg.
- Rotate your left shoulder toward your right knee.
- Alternate this pattern for the desired number of repetitions.
Benefits
- Increase core strength, while the rotational movement targets the obliques.
- Strengthens the hip flexors, and quadriceps.
Teaser
The teaser is an intermediate Pilates exercise that challenges the core, pelvic, and thigh muscles.
Step-by-Step Instructions
- Lie flat on the mat and bring your knees to your chest.
- Straight your legs so they are elevated at 45 degrees.
- Tense your core and reach your arms overhead so they are parallel to the floor.
- Begin by lifting your arms, head, and shoulders off the mat, curling yourself up until your torso is at a 45-degree angle.
- Pause, take a breath, and then roll away from your legs, reaching your arms back over your head.
Benefits
- Strengthens and tightens the core.
- Engages the hip flexors and thighs.
Plank Leg Lift
The plank leg lift is designed to improve your core and pelvic stability. By assuming the plank position and alternating lifting your legs, your core and the muscles surrounding your pelvis must coordinate to keep you stable.
Step-by-Step Instructions
- Kneeling on your mat, lean forward and place your hands on the mat.
- Lift your knees off the floor so your weight rests on the ball of your feet.
- Inhale, then exhale and tense your core muscles.
- Lift one leg off the floor until it is parallel to the floor.
- From here, lower it back down and switch legs.
Benefits
- Improves core and pelvic stability
- Enhances core strength
Pilates Saw
The Pilates saw uses rotational movement that engages the abdominals, obliques, and spinal muscles.
Step-by-Step Instructions
- Sit upright on your mat with your legs out straight feet shoulder-width apart, toes pointed toward the ceiling.
- Lift your arms out to the sides so they are parallel with the floor.
- Inhale and rotate, twisting your body while maintaining an upright position, and without shifting your pelvis.
- With your forward hand, lean forward and reach it across the outside of the foot, with your other hand reaching back up behind you.
- Inhale, return to the upright position and rotate back to the starting position.
- Alternate sides for the duration of the set.
Benefits
- Strengthens the abdominals, obliques, and spinal muscles.
Pilates Scissor
The Pilates scissor is a great exercise that engages the core and improves pelvic stability.
Step-by-Step Instructions
- Lie on a mat, with your feet flat on the floor, hip-width apart, and hands at your sides.
- Tense your core muscles and lift your feet off the ground so your knees are bent at 90 degrees and your shins are parallel with the floor, with your feet pointed forward.
- Lift your head and shoulders off the floor, and lift your arms so your hands are level with your hips.
- Put both your hands behind your right thigh, straighten your leg, and slowly pull it leg toward your chest.
- Exhale and extend your leg leg out at a 30-degree angle. Your legs should now resemble a pair of scissors.
- Pause, then switch by lifting your left leg and grabbing it the both hands, while extending the right leg.
- Alternate for the desired number of repetitions.
Benefits
- Improves core strength and core stability
- Increases flexibility and mobility
One Leg Circles
The leg circle is a powerful exercise for targeting the core, stabilizing the pelvis, and mobilizing the hip joint.
Step-by-Step Instructions
- Lying on your back with your arms by your sides, palms faced down.
- Lift your leg straight up so it's vertical, with your toes pointed toward the ceiling.
- Rotate the leg outward so that your heel points to the midline of the body.
- Cross your leg across the body, circle down toward the toes, out toward the same side, and return it to the vertical position.
- Aim to keep your pelvis stable, and avoid lifting it off the mat.
- Complete the desired number of repetitions and then switch sides.
Benefits
- Improves pelvic stability
- Mobilizes the hip joint
- Engages the core
Roll Over
The roll over is an excellent exercise for developing abdominal strength and spinal mobility.
Step-by-Step Instructions
- Lie flat on your back with your legs together and arms by your side.
- Inhale and tense your core muscles.
- Lift your legs straight up into the air so they are vertical with your toes pointing toward the ceiling.
- Exhale and continue to lift your leg over your head, so that your torso is vertical, and your legs are parallel to the floor.
- Separate your feet, and lift your toes to point toward the floor.
- Exhale and gradually roll your back down to the mat.
- Once your legs are vertical, point your toes toward the ceiling.
- Circle the the legs around and return them down until they are parallel with the floor.
Benefits
- Improves spinal mobility
- Strengthens abdominals
Corkscrew
The corkscrew is an intermediate full-body movement that engages the cores while lengthening the spine.
Step-by-Step Instructions
- Lie down on your the mat on your back with your hands placed to the sides.
- Inhale, lift your legs toward your head so your hips are off the floor and your torso is at a 90-degree angle.
- From here, rotate your hips and turn your legs to the right while keeping your hips in line.
- Roll your back down to the floor on the same side until your hip makes contact with the mat.
- Keeping your legs off the floor, swing your legs across to the other side, onto the other hip, and lift your leg over your head.
- You should now be back with your feet over your head, back in the middle.
- Perform the movement in the opposite direction, and alternate for the rest of the set.
Benefits
- Strengthens abdominals, and shoulders
- Improves pelvic stability
Rolling Like a Ball
Rolling like a ball is a simple and effective exercise for improving core strength while stabilizing the C-curve of the spine.
Step-by-Step Instructions
- Take a seat on your mat, and bring your knees to your chest.
- Grab the front of your ankles and tuck your chin to your chest so that your back is curved.
- Inhale, and allow yourself to roll back. Exhale, as you roll back up.
- Aim to stabilize the C-curve of the back for the duration of the set.
Benefits
- Strengthens the abdominals
- Stabilizing the C shape of the spine
Tips for Maximizing Your Pilates Ab Workout
Pilates is an excellent tool for targeting the entire body and enhancing our function. However, each movement requires a correct, controlled technique to ensure you are getting the most out of each repetition.
Below are our tips for maximizing your pilates ab workout.
Proper Form and Technique
Correct technique and proper form are at the center of Pilates. Unlike the forms of exercise that can be performed with more dynamic and explosive movements, Pilate's power is its ability to focus on exact muscle groups to establish control that will improve quality of life.
When you perform your Pilates ab workout aim to perform each exercise with the correct technique. Follow your instructor's cues, and as you progress aim to refine your technique.
The greater your focus, the better your control and results.
Breathing Techniques
Correct breathing technique is one of the best ways to enhance your Pilates workout. Our breath is controlled by the contraction of the diaphragm, and accessory breathing muscles, that surround our rib cage.
This means that when we perform our Pilates ab workout, it not only targets many of our breathing muscles, but our breathing muscles can enhance contractions.
During each movement, concentrate on your instructor's breathing cue. Breathing out will often be performed alongside an abdominal contraction to enhance rigidity through the torso.
Consistency and Progression
Beginning Pilates can seem challenging as there must be a conscious effort to breathe, tense, lift, hold, and brace. However, this is just your body picking up new mechanical and neurological inputs.
The key with Pilates is to remain consistent and focus on improving with each session. One of the most effective ways to do this is to reflect on your previous session, and note areas of weakness, and things you would like to work on.
This can provide your clarity, and help you set a goal post on how to progress with your exercise.
Conclusion
There is no doubt about it, Pilates is phenomenal in strengthening our core and enhancing function. Its ability to engage the abs, while incorporating the upper and lower body, makes it a unique and highly effective form of exercise.
If you are going to try any of the following Pilates abs exercises, just remember to focus on the correct technique, use your breath, and aim for consistency over perfection.
FAQs
What makes Pilates effective for ab workouts?
Pilates focuses on core strength, stability, and controlled movements, which target the abdominal muscles effectively. It emphasizes deep core engagement, which helps in strengthening the abs and improving overall posture.
How often should I do Pilates ab workouts to see results?
For noticeable results, it's recommended to perform Pilates ab workouts 3-4 times a week. Consistency is key, and combining these workouts with a balanced diet and cardio exercises can accelerate your progress.
Can beginners do these Pilates ab exercises?
Yes, the best Pilates ab workouts often include modifications suitable for beginners. Start with basic exercises and gradually progress to more advanced moves as your core strength improves.
Do I need any equipment for a Pilates ab workout?
Most Pilates ab workouts can be done with just a mat. However, some routines may incorporate small equipment like resistance bands or a Pilates ring to add intensity.
How long does a typical Pilates ab workout take?
A typical Pilates ab workout can range from 10 to 30 minutes, depending on the intensity and the number of exercises included. Even a short, focused session can be highly effective for core strengthening.
