If you’re bored of crunches and sit-ups, it’s time to switch things up—with Pilates! This core-sculpting method isn’t just about slow movements and controlled breathing; it’s a full-on ab burner when done right. Whether you’re trying to tone up your belly, build a stronger core, or simply move your body in a gentler way, Pilates might be your new best friend.
Let’s be honest: we all dream of a tighter core, but very few of us want to do 100 crunches a day to get there. Pilates offers a smarter (and kinder) way to work those deep core muscles. You’ll feel it, trust me.
In this guide, I’ll walk you through 10 Pilates exercises that focus on the abs. No equipment needed. Just you, a mat, and some good energy.
Why Pilates Is a Game-Changer for Core Strength
Before we jump into the moves, let’s quickly talk about why Pilates works so well.
Pilates targets the deep abdominal muscles—think of them like your internal support system. These include the transverse abdominis, obliques, and lower rectus abdominis. Strengthening them does way more than just give you definition; it improves posture, balance, flexibility, and even helps relieve lower back pain.
And the best part? It’s low-impact, making it friendly on your joints.
What You Need
- Just a yoga or Pilates mat.
- Comfy clothes you can stretch in.
- Optional: a towel or small pillow for head support if needed.
Alright, now let’s hit the mat and dive into the 10 best Pilates ab moves.
1. The Hundred
What it does: Warms up your body and activates your core.
How to do it:
- Lie on your back and lift your legs to a tabletop position.
- Curl your head, neck, and shoulders off the mat.
- Extend your arms beside your hips, hovering slightly above the mat.
- Start pumping your arms up and down while breathing in for 5 counts and out for 5 counts.
- Do this for 10 rounds (100 pumps total).
Tip: Keep your abs pulled in and avoid straining your neck.
2. Single-Leg Stretch
What it does: Tones the lower abs and improves coordination.
How to do it:
- Stay in the same curled-up position as The Hundred.
- Hug your right knee toward your chest and extend the left leg out at a 45-degree angle.
- Switch legs and repeat.
- Do 10-12 reps per side.
Tip: Focus on control, not speed.
3. Double-Leg Stretch
What it does: Works both upper and lower abs at once.
How to do it:
- Hug both knees into your chest, head and shoulders curled up.
- Extend both arms and legs out like you’re making a big circle in the air.
- Circle your arms back around and hug the knees in again.
- Repeat 8-10 times.
Tip: Keep your lower back pressed into the mat throughout.
4. Scissor Kicks (Single Straight Leg Stretch)
What it does: Works deep abdominals and improves hamstring flexibility.
How to do it:
- Lie back with both legs straight up in the air.
- Lift your head and shoulders off the mat.
- Hold your right leg and pull it slightly toward you while lowering the left leg.
- Switch legs like a pair of scissors.
- Do 10-12 reps per side.
Tip: Keep movements smooth and avoid pulling the leg too forcefully.
5. Criss-Cross
What it does: Targets obliques (hello, waist definition!).
How to do it:
- Start in the same position as the Single-Leg Stretch.
- Bring opposite elbow to knee while extending the other leg.
- Twist through your core, not just the arms.
- Alternate sides for 10-15 reps per side.
Tip: Slow and controlled is more effective than quick and sloppy.
6. Leg Circles
What it does: Engages the core while improving hip mobility.
How to do it:
- Lie on your back with one leg extended straight up and the other flat on the mat.
- Circle the lifted leg across the body, down, and around like you’re drawing a circle in the air.
- Keep your pelvis stable.
- Do 5-8 reps in each direction, then switch legs.
Tip: The smaller the circle, the more control your core has to maintain.
7. Plank to Pike
What it does: Strengthens the entire core, including shoulders and back.
How to do it:
- Start in a forearm plank.
- Lift your hips up to the ceiling to form an upside-down “V” (like a pike position).
- Return to plank.
- Repeat for 10 reps.
Tip: Don’t let your back sag when coming back into the plank.
8. Pilates Roll-Up
What it does: Works the upper and lower abs and improves spinal flexibility.
How to do it:
- Lie flat with legs extended and arms overhead.
- Inhale as you bring arms forward, exhale and roll up one vertebra at a time until you’re sitting tall.
- Slowly roll back down.
- Do 8-10 reps.
Tip: Move slowly and use your core, not momentum.
9. Teaser
What it does: A full-core challenge with balance.
How to do it:
- Start lying down with legs in tabletop.
- Extend arms toward your feet.
- Lift your upper body and legs at the same time into a V-sit position.
- Hold for a few seconds, then slowly roll back down.
- Repeat 6-8 times.
Tip: Think of your body as a lever—control is everything.
10. Pilates Side Plank Twist
What it does: Hits the obliques hard and works your side waist.
How to do it:
- Start in a side plank on one hand or forearm.
- Reach your top arm under your body, twisting from the waist.
- Return to side plank.
- Repeat for 8 reps, then switch sides.
Tip: Keep your hips lifted the entire time.
Quick Cooldown: Don’t Skip This
After all that core work, give your body some love. A few minutes of gentle stretches can really help with recovery.
Try these:
- Child’s Pose (for lower back relief)
- Cat-Cow Stretch (spinal mobility)
- Seated Forward Fold (hamstrings + back)
Final Thoughts
Pilates isn’t about how fast or how heavy—it’s about how precise and intentional you move. These exercises might look simple on the surface, but trust me, they work those muscles deep. And unlike many “quick fix” ab workouts, Pilates builds lasting strength and better posture too.
The best part? You can do these moves at home, anytime.
So next time you’re thinking of skipping abs day—don’t. Roll out your mat and give this Pilates session a try. Your core will thank you.
Want to go deeper with Pilates?
You can start mixing in light equipment like resistance bands or try a full-body Pilates flow next. Once you get hooked (and you probably will), your core, spine, and even your mindset will feel stronger.
