A Pilates Ab Workout

Pilates improves flexibility, posture, strength and can flatten the tummy. Most Pilates exercises work the abdominal muscles, while some moves specifically target the area. Choose positions that target each group of abdominal muscles, even if you only have enough time for a ten-minute workout.

  1. Full Abdomen

    • The "hundred" begins many Pilates workouts. Lie on your back and bend your legs so that your calves are parallel to the floor, with your toes pointed toward the ceiling--or, for a more challenging workout, toward a wall. Position your chin to your chest and begin pumping your arms for a count of 100.

      Next, do ten "roll ups." Straighten your legs and raise your arms above your head. Use your abdominal muscles to pull yourself up into a seated position. Lower back down with control.

      The "double-leg stretch" takes a little coordination. Lying on your back, bring your knees into your chest. Place your hands on either side of your knees. Place your chin on your chest so that your shoulders are off of the mat. Extend your legs, and at the same time, extend your arms above your head. Swoop your arms around back to the original position while bringing your legs back in. Do ten repetitions.

    Upper Abdomen

    • Start the "reverse crunch" in a seated position with your legs straight in front of you. Wrap your arms around your waist. Start to lie down, but stop before you touch the floor. Raise back up. Try to complete ten repetitions.

      The "chest lift" is similar to a traditional sit up. Lying on your back, bend your knees with your feet on the floor. Place your hands behind your head. Use your upper abdominal muscles to lift your upper body off the floor. Lower back down. Repeat ten times.

      Lay on your stomach for the "swan dive." Place your hands under your shoulders. Raise your upper body and keep your abdominal muscles engaged. Do ten repetitions.

    Lower Abdomen

    • Lay on your back for the "corkscrew." Raise your legs into the air as if you are going to paint the ceiling with your toes. With your arms relaxed at your side, draw a half circle in the air, keeping your legs together. Change direction. Try to complete ten half circles.

      Imagine a clock face is on the floor and you are the hands. The Pelvic Clock starts at six. Lay on your back with your arms relaxed at your sides. Raise your legs to a 45 degree angle and slowly move them around the face of the clock until they are back to six. You can modify this by doing just one leg at a time.

      Lay on your back again with your arms relaxed at your side. Gently raise and lower your straight legs together ten times

    Obliques

    • Lie on your back for the "criss cross," or "bicycle pose." Place your chin to your chest. Bring your knees up so that your calves are parallel to the floor. Place your hands behind your head. Bring your right elbow to your left knee while straightening your right leg. Switch sides and repeat ten times.

      Sit with your knees bent and your feet not quite mat width apart. For the Half Roll Down you start to lie down. As you move, turn your upper body to the left. Be sure to keep your bottom fully on the floor. Sweep the left arm out and toward the floor to help guide you. Come back up as your hand nears the floor. Repeat on the right side. Try doing ten for each side.

      Knee Sways require you to lay on your back with your calves parallel to the floor. You may have your arms stretched out to the sides rather than next your body for added stability. Rotate your hips so that your left knee almost touches the floor. Come back to center. Rotate the hips so that the right knee almost touches the floor. Repeat this move ten times.