6 Pilates Exercises That’ll Make Your Abs

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Having a strong core is a key goal for many people who practise fitness. If you want to strengthen your midsection, adding a Pilates routine to your regular workouts is an excellent choice. Pilates is especially effective at building muscle endurance and stability in the abdominal area. Best of all, you can enjoy these benefits using nothing more than a yoga mat.

Few Things To Know While Practising Pilates

1. Follow the core principles of Pilates from the start: flow, precision, control, breath, centering and concentration.
2. Always engage your core muscles during each exercise.
3. Keep your torso rigid and straight, forming a straight line without any bend in the body.
4. Relax your head and direct your gaze towards the ceiling or the floor, depending on the move.
5. Consistency matters—repeat the exercises regularly and gradually increase your reps over time to see the best results for your abs.

Six Pilates Exercises That Can Help You Make Your Abs

Leg Kicks

The leg kick is a simple yet effective mat exercise. Lie on your left side with your legs straight and together so your body forms a straight line. Lift your left forearm and elbow, raising your head and ribs off the floor. Place your right hand on the floor for balance. Raise your right leg to hip height and flex the foot so the toes point forward. This move is popular in mat Pilates classes in Melbourne and can be performed almost anywhere.

Exhale as you kick the right leg forward for two counts, saying “Kick, Kick.” Inhale, point the toes and swing the leg back past the left leg—that counts as one rep. Complete 6–10 reps without lowering the legs, then switch sides and repeat.

Elbow Plank

The elbow plank is one of the most efficient exercises for strengthening the core, back and abdominal muscles.

How to perform it:

1. Start in a standard plank position.
2. Place your forearms on the mat, engage your core and lift your body into a straight bridge.
3. Keep your body aligned in one straight line with your legs together.
4. Hold the position for 30 seconds at first, then gradually build up to 40–60 seconds as you get stronger.

Bridge

Start by lying on your back with your feet flat on the floor, knees bent and arms resting at your sides. Using the Nordic Strong technique, tuck your tailbone and lift your spine off the floor one vertebra at a time until your body forms a straight line from shoulders to knees. Pause at the top and squeeze your glutes. Lower slowly to complete one rep. Begin with two rounds of 10 reps and increase the number as you progress.

Toe Taps

Toe taps are a highly effective move for targeting the lower abs. Lie on your back with arms by your sides, legs bent at 90 degrees and feet lifted in the air. Hinge at the hip joints and lower your left foot toward the floor without letting your lower back arch off the mat. Engage the lower abdominals to return the leg to the starting position—that’s one rep. Complete 10 reps on each side for two rounds.

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Bicycle

When you don’t have time for an outdoor cycling session, the Pilates Bicycle provides a great alternative. Lie on your back, clasp your hands behind your head with elbows wide, and raise your legs so they are bent at 90 degrees with feet in the air. Rotate your torso to the right while extending the left leg straight at a 45-degree angle. Keep your hips grounded during the twist, then return to the centre and switch sides. Aim for 20 reps daily.

Back Opening Stretch

Lie on your back with legs raised and bent at 90 degrees, heels in line with your sit bones. Clasp your hands behind your head so your elbows frame your face. Slowly move your hips and rotate your right elbow and upper torso backward. Stay focused and complete at least six controlled reps on each side.

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