We are pleased to introduce you to Pilates exercises for the abdomen, which are highly effective and distinctive from traditional exercises.

These exercises have gained significant attention in the Western sports community due to their significant impact on the trunk and axis of the body, as well as their ability to define and sculpt the body and reduce sagging in stubborn areas like the abdomen and sides.

We have selected the most effective Pilates exercises for the abdomen for your use, so please join us in implementing them. 

The abdominal Pilates exercises that are most effective

One hundred exercises 

The great hundred exercise is a crucial Pilates exercise for the abdomen. It is a highly effective and beneficial exercise for the development of the abdominal shape and slimming, as well as the strengthening of the trunk and shoulder muscles. It is important to note that the trunk muscles are essential in Pilates exercises, but the primary focus is on the abdominal muscles, particularly the deep muscles.

We recommend that you perform this exercise in the following manner: 

• Lie on your back on the floor and slightly elevate your neck and shoulders. 
• Maintain an upright back and contract your abdominal muscles, while also stabilizing your pelvic joint. 
• Bend your knees at a right angle and extend your arms to your sides, ensuring that the surfaces of your hands are facing the ground and the arms are parallel to the body. 
• Lift your legs off the ground and bring them closer to your body. Maintain this position for a few seconds. 
• Before landing, straighten your legs and maintain balance by flailing your arms on the ground. Maintain this position. 
• Feel the pressure on your abdominal muscles, and continue until you reach your strength limit. Then, return to the starting position by lowering your feet to the ground. 
• Perform the exercise for a minimum of three minutes. 

Runner’s Lunge 

This exercise is a crucial component of Pilates exercises for the abdomen. It improves the trunk’s balance and stability, relieves lower back pain, reduces stomach size, and tightens the abdomen. The exercise is straightforward and effortless to perform, yet highly beneficial. Here’s how to perform it: 

• Begin the push-up position by starting on all fours. 
• Maintain a straight posture and contract your abdominal muscles. 
• Slowly elevate your body with as much force as possible, bringing your right foot and knee closer to your torso.
• Maintain a minor bend in the knee and maintain contact with your left toes while maintaining a straight left leg. 
• Keep your back completely upright and hold this position for 30 seconds. Repeat the process on the opposite side for 30 seconds. 
• Keep your abdomen tight during the exercise, and repeat it only twice on each side.

Bear Hold and Drop 

The Bear Hold and Drop is a Pilates exercise that targets the abdomen and is highly effective at fortifying the muscles of the back, shoulders, and abdomen. People also call it the “bear exercise” because it requires the participant to raise their body on all fours, just like a bear does. This exercise is beneficial for the spine, muscle balance, and calorie expenditure. Please follow these instructions to complete the exercise: 

• Begin on all fours, with your palms under your shoulders and your knees beneath your hips.
• Breathe profoundly and consistently, maintain a straight back, and contract your abdominal muscles. 
• Lift your legs slightly off the floor until you are in a “bear” position. 
• Gently bend your elbows and gradually lower your legs until they reach the floor. 
• Return to a “bear” position by raising your knees. 
• Perform the exercise for a minimum of three minutes. 

Forward Fold with Wide Legs 

The Prasarita Padottanasana, also known as the Wide Legged Forward Fold, is a Pilates exercise that is particularly beneficial for the abdomen and is also known to improve the flexibility of the back and thighs. It also alleviates back pain, enhances balance, and alleviates tension. Before performing abdominal exercises, professionals execute this exercise as a warm-up to prepare the abdominal muscles for the subsequent exercises. Here’s the approach to adopt:

• Stand with your feet slightly broader than shoulder-width apart. 
• While maintaining a straight back, gradually extend your torso forward. 
• Maintain your knees in a locked position and your feet upright; endeavor to extend your arms to the floor or as low as possible.
• Keep your back upright and your leg muscles tight, and ensure that your neck and shoulders are relaxed and not tense. 
• Maintain this position for a period of 30 seconds to one minute. 
• Remove yourself from the position and return to standing by pushing your feet back.
• Perform the exercise for an additional three minutes. 

Plank exercise with foot elevation 

This is a Pilates exercise that enhances cardiovascular health, improves equilibrium, and burns calories while simultaneously strengthening the abdominal muscles and reducing the size of the abdomen. Furthermore, the exercise can be performed in the manner depicted in the image or with the forearm firmly planted on the ground, as in the plank exercise. The following is a detailed guide to performing this exercise: 

• Starting in the plank position, place your forearms or palms on the ground.
• Maintain your body’s equilibrium by contracting your abdominal muscles and glutes, and align your body in a straight line from head to heel. 
• Ensure that your right leg remains upright as you raise it. 
• Maintain a straight body while simultaneously swinging your pelvis from side to side.
• Gradually lower your right leg to the starting position and repeat the exercise with the other limb. 
• Ensure that your hips remain stable throughout the exercise to prevent them from dropping or rising. 
• You can increase the exercise’s difficulty by adding weights to your ankles.
• Perform the exercise for an additional three minutes. 

Knee taps exercise on a tabletop 

Tabletop knee taps are an extremely effective exercise for reducing abdominal circumference. This is because it enhances the balance and coordination of the body’s various muscles, consumes a significant amount of calories, and strengthens the belly, back, and thigh muscles. Here’s how to perform this exercise:

• Begin in the tabletop position, with your hands under your shoulder. Maintain a straight spine and tighten your abdominal muscles. 
• Raise one knee toward your torso while maintaining the straightness of the other leg. 
• Avoid raising your knees excessively, and you can increase the difficulty of the exercise by positioning your feet. The image shows you placing your feet on a crate.
• Attempt to contact the knee with the opposite hand, and then return to the starting position.
• Repeat the process with the other knee. 
• Alternate between legs at a rapid pace.