Pilates: 6 exercises to get a flat stomach

Pilates, a sport blending gym, yoga, dance and fitness, has a reputation for being a gentle activity. Yet it calls for real commitment: it works the deep muscles, helps to improve posture, increases flexibility and engages several muscle groups that help support your figure. Still not convinced? Here’s a 6-exercise Pilates routine for a flat stomach, from the “hundred” to the “criss cross”. These exercises work the transverse abdominis, the rectus abdominis and the obliques. For each one, you’ll find step-by-step instructions and key points to look out for to protect your lower back.

Pilates exercise No. 1 for your stomach: the “hundred”

This first Pilates exercise strengthens the deep muscles — especially the transverse abdominis, which is often overlooked in traditional fitness routines. A true core stability move, it works the entire abdominal belt.

• Lie on the floor, arms alongside your body, legs extended.
• Raise your legs to about 45°, then lift your upper body, keeping your back flat on the floor. If the position feels too challenging, simply bend your knees to a tabletop position (knees in line with hips).
• In this braced position, pump your arms up and down: inhale through your nose for 5 pumps, then exhale through your mouth for 5 pumps. The goal is to complete 100 pumps.
• Throughout the exercise, make sure the tension stays in your abs and doesn’t shift to your lower back.
• Finally, gently lower your legs to the floor, followed by your back and neck.

Pilates exercise No. 2 for a flat stomach: oblique strengthening

This second exercise works the stomach and also engages the oblique abdominal muscles, found along the sides of the waist. Because to work your whole stomach, focusing on the central section (the rectus abdominis) alone simply isn’t enough.

• Lie on your back, arms out to the sides, knees bent, feet hip-width apart.
• Lift your legs, keeping them bent and pressed together, toes pointing forward. Knees and hips should be aligned.
• On the inhale, roll onto your right hip, lowering your legs toward the floor without letting them touch.
• On the exhale, return to centre.
• On the next inhale, roll onto your left hip and repeat, then return to centre on the exhale.
• Repeat 10 times — 5 on each side.

Exercise No. 3 for a flat stomach: scissors

Keep going, ladies! Here’s a third exercise for your flat stomach routine, which also works the back of the thighs.

• Start lying down, knees bent, feet hip-width apart, arms alongside your body.
• Gradually extend your legs: first one leg, then the other, then raise the first leg, and finally the second.
• Without lifting your hips off the floor, perform a scissor movement: one leg reaching toward your head, the other extending in front of you. Work within your own range of motion — there’s no need to push for maximum extension if it compromises your form. Your lower back must stay firmly on the floor!
• To increase the range of motion, you can use your hands to gently pull the leg coming toward you each time.
• Perform around twenty scissor movements, breathing deeply throughout, then gently lower your legs back to the floor.

Exercise No. 4: the boat

Who said Pilates was easy? By now, your abs should be seriously burning! But the session isn’t over yet… The boat pose is excellent for abdominal core strength.

• Lie down, knees bent, feet hip-width apart, arms alongside your body.
• Bring your legs to a tabletop position, bent, knees still in line with your hips.
• Lift your upper body and back, placing your hands behind your knees. You should be balanced on your sit bones, between the sacrum and the ischium.
• Release your arms and hold the balance. To increase the challenge, extend your legs and arms straight out in front of you. Hold for a few seconds.
• Bend your knees back in, place your hands behind them, then slowly roll your spine back down to the floor, vertebra by vertebra, followed by your head.
• Repeat 3 times.

Exercise No. 5: the rollover

We continue the flat stomach Pilates routine with an exercise that not only engages the core, but also involves a gentle, controlled rolling movement through the lower back.

• Lying down, legs extended, arms alongside your body, bring your legs back to the tabletop position. This is the foundation for all floor-based movements — it protects you from injury while keeping the core engaged.
• On the inhale, extend your legs upward then, using a rolling motion through the spine, bring your feet over and behind your head.
• The movement requires care and full attention: the glutes lift first, then the lower back, then the mid-back. The shoulders and head remain grounded, chin tucked toward the chest. Arms stay extended.
• Hold the position for a few breaths.
• Roll back down in reverse, with control. The feet lift away from the floor, legs remain extended, the back gradually reconnects with the floor, and the muscular tension stays in the core only.
• Return to the tabletop position, then lower your feet to the floor.
• Repeat 3 times.

Pilates exercise No. 6 for a flat stomach: the “criss cross”

The final exercise of the session brings a little extra intensity and works the obliques, the muscles along the sides of the waist – an area many of us have in mind when it comes to love handles or wanting a firmer stomach.

• Still lying down, knees bent, arms alongside your body.
• Place your hands behind your head, elbows bent, and slightly lift your legs, keeping them bent.
• Draw your left knee toward your chest. Lift your upper body without straining your neck, and bring your right elbow toward your left knee.
• Alternate the movement, bringing your right knee toward your chest and your left elbow toward your right knee.
• Continue this cycling motion, keeping the tension out of your back. It’s the abs that should be doing the work.
• Complete 20 touches — 10 on each side.
• Release with control — no collapsing. Pilates is all about precision!

Pilates for a flat stomach: key tips for getting it right

These 6 Pilates ab exercises can be put together into a short workout. The “hundred” and the boat focus on core stability. The scissors and the rollover engage the abdominal muscles. Oblique strengthening and the “criss cross” work the waist. From one exercise to the next, the same pointers apply: protect your lower back, keep the tension in your abs rather than your back or neck, and match your breathing to the movement.

A smaller range of motion with good form is better than a forced movement. To round off this time dedicated to your stomach, you can follow it with a firming cream. If you feel any pain, seek advice from a doctor or another qualified professional.

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Useful categories: Slimming the Belly, Slimming by Body Area.