Pilates Stomach Flattening Exercises

Pilates allows the body to gain flexibility and strength through a variety of exercises that work the body and mind. This exercise regimen is ideal for those who seek a strong core and flat abdominals, as most of the movements require stabilization from this section of the body. Pilates can be performed at any fitness level, which makes it ideal for the beginner and seasoned athlete, alike. Prior to starting any exercise routine, speak with your doctor to ensure your safety.

  1. Single Straight Leg Stretch

    • This exercise will engage the entire abdominal region to fully fatigue the muscles in order to develop strong and flat abs. First, make sure that you clear the exercise area of all items so you have full range of motion with your legs. If you have an exercise mat, place it on the floor and then lower your body to it. Lie flat on your back and engage the abs by lifting your legs and keeping your knees bent at a 90-degree angle. Place both hands on your knees and inhale. As you exhale, lift your head off the ground and extend the right leg into the air as you straighten the left leg in front of you; try to keep your legs as straight as possible within this movement. Extend your arms up the right leg and try to grab your ankle. This will cause your upper body to perform a small crunching motion. Pulse the upper body twice before dropping the right leg and lifting the left. Repeat this movement 5 to 10 times on each leg.

    Crisscrosses

    • The movements within this exercise will isolate the oblique muscles, which are located on both sides of the torso, as well as the upper and lower abs. To perform this exercise, lie flat and bring your hands behind your head; do not interlace the fingers. Bring both knees up to the chest while keeping them at a 90-degree angle. As you inhale, twist your upper body to the left as you extend your left leg. Hold this for 2 seconds and then slowly twist your elbows to the right knee as you bring the left leg to your chest. Extend the right leg and hold for two seconds. Repeat this exercise 10 times. You can increase the intensity of this exercise by dropping the leg closer to the ground as you extend it.