Abs + Core Workouts
Tone your core at home with 15 pilates ab exercises. These are my favorite pilates-inspired core exercises to strengthen the upper abs, lower abs, obliques, deep transverse abdominal muscles and pelvic floor.
Pilates classes have become very popular in the last year, particularly because they’re great for core strength.
Pilates workouts focus on precise movement and breath control, so I’ve found that they’re really effective in building functional strength in your core muscles.
Pilates core exercises are especially good for strengthening the transversus abdominis muscles or deep core muscles that criss-cross around the trunk of your body.
Today’s mat pilates ab workout is great for all fitness levels. These exercises are performed with just your bodyweight, making it a great way to mix up traditional reformer pilates.
15 Pilates Ab Exercises
15 at-home pilates exercises to build a strong core and sculpt your midsection.
Add this pilates core workout to yourweekly workout routine1-2 times a week to build muscle and improve definition in the abdominal muscles.
Workout Equipment:
No equipment, just your body weight.
Workout Instructions:
Follow along with the guided Pilates Ab Workout Video on YouTube, led by certified personal trainer Lindsey Bomgren.
Your Workout Looks Like This:
- 15 Pilates Abs Exercises
- Timed Intervals (40 seconds of work, 20 seconds of rest. Perform as many reps as possible with good form within the timed interval.)
- Perform Each Pilates Move x1 (no repeats)
Workout Outline
- Bent Knee Stretch
- Straight Leg Scissor Kicks
- Straight Leg Circles
- Teaser Roll Up
- Criss Cross Obliques
- Full Body Roll Up and Saw
- Reverse Plank Alternating Single Leg Bend and Extend
- Pilates 100s
- Forearm Plank Body Saw and Alternating Leg Lift
- 3-Point Scoop and Side Leg Kick (Right)
- Side Lying Leg Lift and Oblique Crunch (Right)
- Rolling Plank
- 3-Point Scoop and Side Leg Kick (Left)
- Side Lying Leg Lift and Oblique Crunch (Left)
- Pilates Roller Boats
5 Mat Pilates Ab Exercises
Straight Leg Circles
Targets:Rectus abdominis, transverse abs and lower abs.
How To Do Straight Leg Circles
- Lie on your back. Press your low back firmly into the mat and think about “wrapping” your abdominal wall around your core.
- Straighten your legs and extend them over your hips, toes pointed and facing the ceiling.
- Slowly lower the right leg towards the ground, hovering the heel above the mat and keeping both legs as straight as possible. Focus on keeping your lower back pressed into the mat.
- Draw two small, donut-sized circles with the big toe of the left foot.
- After drawing two small circles, switch legs, slowly lowering the left leg towards the ground as you pull the right leg up.
- Then repeat, this time drawing two small circles with the big toe of the right foot as the left heel hovers above the ground. Keep the hips as stable as possible throughout the movement.
Modification:Lower the leg all the way down to the ground, resting it on the mat as you draw two leg circles with the opposite leg. This allows for more stability.
Pilates 100s
Targets:Rectus abdominis and transverse abs.
How To Do Pilates Hundreds
- Start sitting on the floor with your legs bent at 90 degrees. Lean back slightly sitting on your sit bones (two sitting bones and tailbone), keeping a nice long spine, shoulders down and back.
- Place your hands behind your knees and lift your feet off the ground. Bent legs are extended out in front of you.
- If possible, slowly straighten your legs out in front of you. Raise the tips of your toes to eye-level or just higher.
- Then straighten your arms, extending them out at shoulder height, palms facing down. Pulse your arms up and down 2-3 inches, while holding this position (pilates hundreds or boat pose).
Modification:Option to keep your back resting on the floor, lifting only your head and shoulders off the mat.
Forearm Plank Body Saw and Alternating Leg Lift
Targets:Upper abs, lower abs, obliques, shoulders, glutes and thighs.
How To Do A Forearm Plank Body Saw and Alternating Leg Lift
- Start in a forearm plank position, arms stacked horizontally beneath your shoulders, core engaged, one long line from your head through your heels.
- Slightly rock forward to perform a body saw, pushing your nose towards your fingertips. With control, push back, returning to a forearm plank position.
- Then engage the glutes as you lift your right leg up towards the ceiling. Keep the foot flexed and keep the leg straight as you lift.
- With control, lower the right leg back down, finding a forearm plank position again.
- Then repeat the body saw and leg lift, this time lifting the left leg.
Modification:Perform a modified forearm plank and body saw by keeping the knees on the ground. On the leg lift, straighten the right leg and lift while keeping the left knee on the ground in modified plank.
3-Point Scoop and Side Leg Kick
Targets:Transverse abdominals, upper abs, lower abs, glutes, hip flexors and shoulders.
How To Do A 3-Point Scoop and Side Leg Kick
- Begin in a tabletop position, kneeling on all fours with shoulders stacked over wrists. Straighten the left leg behind you, placing the toes on the ground, to the left of the bent right leg.
- Round through the spine as you pull the right knee up and off the ground, pulling it in as close to your chin as possible.
- Hold for a moment, then lower the right knee back towards the mat with control.
- Then, keeping the left foot flexed and left leg straight, raise the left leg so it’s in line with your hips as you kick up and around, creating a 90 degree bend between your torso and left leg. Think of creating a semicircle as you kick the leg up and around from behind the right foot to in line with the hip.
- Reverse the movement of the left leg, pulling it back to the starting position and repeat.
Modification:Reduce the range of motion on the side leg kick.
Side Lying Leg Lift and Oblique Crunch
Targets:Internal and external oblique muscles (the muscles that run along the side of your core) and transverse abdominus.
How To Do A Side Lying Leg Lift and Oblique Crunch
- Start lying on your side, right arm on the mat, left hand behind your head. Extend both legs long, feet stacked on top of one another. Brace your core.
- Lift your head and neck off the ground while also lifting your legs up off the mat.
- Pull the top (left) knee in towards your face. Then extend the left leg long, left toes pointing towards the ceiling.
- Then, lift the shoulders off the mat as you aim to touch the left fingertips to the left toes. Think of performing an oblique crunch while the leg is raised.
- With control lower the shoulders back down, then bend the left leg to lower it, sending it long. Left foot to meet right foot.
Modification:Option to keep the bottom (right) leg on the mat throughout the movement, creating more stability and support.
Pilates Ab Exercises FAQs
Pilates classes are known for their focus on small, targeted movements and breath control. This helps you isolate and engage your core muscles more effectively, making pilates an effective workout for strengthening the abs.
Variations of pilates hundreds, toe taps, leg circles, planks, and leg extensions or lifts are some of the most popular and effective pilates ab exercises. These exercises target all parts of the core and train the abs to stabilize the trunk of the body, making them extremely functional.
Pin This Workout: 15 Pilates Ab Exercises
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