10 Floor Pilates Exercises To Lose Weight And Strengthen Your Core

If you’re looking for a workout that’s gentle on your joints but tough on belly fat, Pilates might just be your new best friend. And the best part? You don’t need any equipment. Just a mat, some space, and your own body. These floor-based Pilates exercises can help you lose weight, tone your body, and build a seriously strong core—all while staying low-impact and beginner-friendly.

Pilates focuses on slow, controlled movements that target deep muscles—especially in your core. But don’t let the calm vibe fool you. These moves will make your abs shake and your muscles burn. Whether you’re trying to get stronger, slim down, or simply feel more in control of your body, these 10 Pilates exercises are perfect for building strength and dropping fat.

Let’s roll out the mat and dive in.

1. The Hundred

This is one of the most classic core moves in Pilates, and for good reason. The Hundred gets your blood pumping and your core fired up right from the start.

How to do it:

Lie on your back, legs lifted at a 45° angle or tabletop.
Lift your head, neck, and shoulders off the mat.
Extend your arms by your sides and pulse them up and down while inhaling for 5 counts and exhaling for 5 counts.
Do 10 full breath cycles (that’s 100 arm pulses!).

Why it helps:

It strengthens your abs, improves breath control, and gets your body warm—fast.

2. Single Leg Stretch

This move targets the lower abs and hip flexors while improving coordination and control.

How to do it:

Lie on your back with knees in toward your chest.
Lift your head, neck, and shoulders.
Extend your right leg out at a 45° angle while holding your left knee with both hands.
Switch legs and repeat.

Do: 10 reps per side

Keep your belly pulled in and avoid pulling on your neck.

3. Double Leg Stretch

This is a progression of the single leg stretch and gives your entire core a serious workout.

How to do it:

Start in the same position—knees hugged in, head and shoulders lifted.
Inhale as you extend both legs out and arms overhead.
Exhale as you bring everything back in.

Pro tip:

Keep your movements smooth and controlled. Avoid arching your back.

4. Criss-Cross

Think of this one as a slower, more controlled version of bicycle crunches—but with way more core engagement.

How to do it:

Lie on your back with hands behind your head.
Bring one elbow toward the opposite knee as you extend the other leg.
Switch sides in a twisting motion.

Focus on:

Lifting your chest and rotating through your core—not yanking your elbows.

Reps: 10–12 per side

5. Leg Circles

This one may look simple, but it targets the lower abs, thighs, and pelvic stability.

How to do it:

Lie on your back, one leg extended straight up toward the ceiling, the other leg flat on the mat.
Keep your hips still as you draw small, controlled circles with the raised leg.
Switch directions after 5 circles, then change legs.

Why it works:

It strengthens your abs, improves mobility, and tones your legs.

6. Rolling Like a Ball

This playful move is actually a fantastic way to build core control and balance.

How to do it:

Sit with knees bent, feet off the floor, hands holding your shins.
Round your back slightly and pull your abs in.
Inhale as you roll back to your shoulder blades, then exhale to return.

Keep it tight:

Don’t roll onto your neck. Use your core to control the motion, not momentum.

7. Plank to Pike

Now we’re combining strength and mobility. This exercise is great for building a rock-solid core and lean shoulders.

How to do it:

Start in a high plank position.
Engage your core and use your abs to lift your hips toward the ceiling into a pike position (like an upside-down V).
Slowly return to plank.

Reps: 8–10 slow and controlled

This one’s a serious burn for your abs, arms, and back.

8. Swimming

Don’t worry, there’s no water involved. This is a classic Pilates move that strengthens your back, glutes, and core.

How to do it:

Lie on your stomach, arms and legs extended.
Lift your chest, arms, and legs slightly off the ground.
Flutter your arms and legs up and down like you’re swimming.

Time it:

Do this for 30 seconds, keeping your neck long and eyes down.

9. Hip Bridges

This move tones your glutes, hamstrings, and core all at once—and it helps release tight hips from sitting too much.

How to do it:

Lie on your back, knees bent, feet hip-width apart.
Press into your heels and lift your hips up into a bridge.
Hold for a second, then slowly lower back down.

Add a challenge:

Try single-leg bridges to make it harder.

10. Teaser

This is one of the most iconic Pilates moves. It challenges your entire core, improves posture, and burns serious fat when done consistently.

How to do it:

Lie on your back with legs extended and arms overhead.
Simultaneously lift your arms and legs to form a V-shape.
Balance on your tailbone, then slowly roll back down.

Be patient:

This one takes time. Modify by keeping knees bent if needed.

How These Pilates Moves Help With Weight Loss

You might be wondering: Can these gentle moves really help me lose weight?

Yes—when done consistently and paired with clean eating and regular movement.

Here’s how:

Engage multiple muscle groups at once
Improve posture and alignment, making other workouts more effective
Boost metabolism by building lean muscle
Reduce stress, which lowers cortisol and belly fat
Tighten the core without straining your back

Unlike crash cardio, Pilates helps your body burn fat while improving strength, flexibility, and balance. It’s sustainable—and it works.

Sample 20-Minute Floor Pilates Routine

Here’s how you can combine the above moves into a simple but effective session:

Warm-up (2 minutes):

Cat-Cow stretches
Gentle spinal twists

Main Workout (15 minutes):

The Hundred – 1 min
Single Leg Stretch – 10 reps/side
Double Leg Stretch – 10 reps
Criss-Cross – 12 reps/side
Leg Circles – 5 each direction/leg
Rolling Like a Ball – 10 reps
Plank to Pike – 8 reps
Swimming – 30 seconds
Hip Bridges – 12 reps
Teaser – 5–8 reps

Cool Down (3 minutes):

Seated forward fold
Supine twist
Deep belly breathing

Final Thoughts

Floor Pilates isn’t about big, flashy movements. It’s about control, consistency, and deep strength. These 10 exercises may look simple, but don’t underestimate their power to transform your body. When you commit just 15–20 minutes a few days a week, you’ll notice: