Pilates offers many benefits, including flexibility and weight loss, but primarily Pilates will strengthen your core. Do these Pilates exercises at least three days a week to strengthen your abs. Once you have mastered these exercises, add a day or two of mat Pilates classes for variety and additional body toning.
The Hundred
The hundred is a well-known Pilates exercise that works the upper and lower abdominals. Sit up straight with your legs extended straight in front of you. Lean back 45 degrees and place your hands on the floor underneath your shoulders. Straighten your spine, and do not allow the lower back to round or arch while doing this exercise. Squeeze your legs together and lift them 45 degrees off the floor. Take your hands off the floor and extend your arms parallel to the floor in front of you. Grab the backs of your legs if you are having trouble balancing, but ideally your arms will be next to, but not touching, your legs. Flutter your arms up and down a few inches. The goal is to do 100 arm flutters, but you can break it up into sets of 10 or 20.
To make this more challenging, hold a Pilates magic circle between your legs and squeeze it while you do this exercise. The magic circle is a piece of equipment that can be bought at most places that sell Pilates equipment or online.
The Leg Pull Front Exercise
Sit up straight and place your hands on the floor behind your shoulders with your fingertips pointing forward in the direction of your toes. Your legs are extended straight in front of you. Push up with your arms until your hips and legs are off the floor with your toes pointed, so your heels are on the ground. Lift your right leg straight in the air, but maintain a level hip position. Hold for two to three seconds. Return your right leg to the floor and lift your left leg. Keep alternating for five to 10 reps per leg. Do two to four sets.
The Twisted Teaser
The twisted teaser exercise works your upper abs and the oblique abdominal muscles in your waist. You can hold a Pilates magic circle in your arms as you do this to maintain good form. Get into the same position as the hundred, but with your knees bent. Place the magic circle at your chest, and wrap your arms around it. Twist your shoulders to the right and hold for three seconds. Come back to the center. Twist to the left and hold for . Keep alternating sides, but return to the center each time and inhale. Exhale as you twist to the sides. Do five to 10 reps per side. Do two to four sets.
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