Keep reading for the #1 best no-equipment Pilates workout to get a flat belly.
Lift your legs slightly off the ground, keeping them straight, and raise your head and shoulders.
Vigorously pump your arms up and down while breathing in and out for counts of five.
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Focus on keeping your abdominal muscles pulled in toward your spine.
Repeat this breathing and arm movement for a total of 100 arm pumps.
This move is an excellent way to engage the mind-body connection, requiring focus and precision to execute smoothly.
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Avoid “heaving” when doing the roll-up.
Instead, focus on a smooth movement from start to finish.
To perform the exercise, start by lying on your back with your arms extended overhead and legs flat.
Reach toward your toes, keeping your spine rounded.
Slowly roll back down, vertebra by vertebra, to the starting position.
Complete three controlled sets of 10 to 12 repetitions with 90 seconds rest between sets.
The criss-cross targets the obliques and enhances rotational mobility, which is essential for daily activities and sports performance.
This exercise encourages proper breathing techniques, vital for core stability and effective Pilates practice.
Lift your head and shoulders off the floor, keeping your lower back pressed into the mat.
Rotate your upper body, bringing your right elbow toward your left knee while extending your right leg out.
Switch sides, bringing your left elbow toward your right knee and extending your left leg.
Complete three sets of 20 repetitions (10 each side), with 60 seconds rest between sets.
The full core activation will help target your entire midsection, not just the front.
To perform this exercise, start by lying flat on your back with your arms overhead and legs extended.
Balance on your sit bones, keeping your body in a “V” shape.
Slowly lower back to the starting position without touching your feet to the ground.
Perform three sets of eight to 10 repetitions.
Pause briefly at the top for one to two seconds for the maximal core strengthening.
To perform a plank, begin in a pushup position with your hands directly under your shoulders.
Keep your body in a straight line from your head to your heels.
Engage your core and glutes to maintain stability.
Hold this position, keeping your breathing steady and even.
Hold the plank for 30 to 60 seconds.
Aim to complete three full sets of 60 seconds.
