This story has been updated since its original publication date of 04/14/2023 to include more expert insight.
With the days getting longer and the weather getting warmer, you may already be thinking about your summer body, and if you’re like many people, getting fit will be at the top of the list. From yoga to running (learn how much cardio you need to do every day to lose weight!), there are plenty of ways to stay fit, but if you’re looking to burn some belly fat and sculpt your body like never before, Pilates is the way to go.
Celebrities like Hailey Bieber, Lori Harvey, and Lady Gaga swear by Pilates for promoting mobility, strength, and weight loss. But, if you’re just starting your Pilates journey, it can be difficult to find moves for beginners.
That’s why we spoke with Jacqueline Hinton, a licensed Pilates instructor and owner of Good Body Pilates Studio, Mike Silverman, CPT, and Master Trainer for Living.Fit, and Vivian Yu, co-founder of One Body Personal Training & Gym Near Me, personal trainer and physical therapist. They highly recommend the plank with a twist, teasers, swimming, the hundred, roll-up, criss-cross, and Pilates bridge with leg extension to burn abdominal fat. Read about the benefits of these moves and step-by-step instructions below!
1. Plank With A Twist
The first pilates move that Hinton recommends for beginners is the plank. You probably already know all about the plank. It’s notorious for bringing the burn to your core. Hinton says that it’s one of the best Pilates moves to shed belly fat and tighten abdominal muscles.
She, however, adds a twist to the basic plank to encourage even more fat burn. Here are her instructions: “Balance on your forearms and have a steady base with your legs reaching straight behind you, hips lifted off the ground with your body in a straight line,” Hinton instructs. “Hold this pose for up to one minute while twisting your hips right and left. Focus on engaging the muscles in your core.” She then recommends resting for one minute and then repeating three times.
2. Teasers
Next, Hinton says that teasers are another Pilates exercise that will not only work your abdominal muscles but will also work out your legs and arms. Apparently, Joseph Pilates, who created the workout method, named this exercise the Teaser, because he felt it was a “teaser” of all that his exercise method worked towards and accomplishes. It works on strengthening the full body and incorporates many muscles including all of the abdominal muscles, spinal extensors, and hip flexors.
Hinton also upgrades this exercise by throwing in a twist. When you throw in a twist, it’s one of the best toning moves for both your sides and your core. “Lie on your back with your legs straight and squeezed together,” she tells us how it’s done. “Extend your arms out into a ‘T’ position on the floor. Lift the head off the floor looking towards your toes. Sweep your arms into your hips as you roll all the way up, lifting your upper body and lower body into a V position, balancing on your tailbone.” Now comes the twist! “Twist your torso to the right then come back to the center. Scoop the stomach in to peel back down to the start position.” Hinton says that you should repeat this exercise ten times so you can really work those abdominal muscles.
3. Swimming
The swimming Pilates move is very similar to actual swimming—just without the pool. It’s a classic Pilates exercise that can help you tone your muscles and slim down. It ends up incorporating similar motions to those you’d use in the water, but you’ll actually do them from the floor.
To begin, Hinton notes that you should “lie on your stomach with your arms and legs stretched out. They should be opened a little wider than hip distance.” Then, “Lift your upper body and lower body off the floor, including your arms and legs. Your head should be in line with your body so that you are looking at the floor. Keep the back of your neck long. Begin to kick your arms and legs like you’re swimming.” She says you should do this for eight to ten counts and repeat it three times.
4. The Hundred
It’s time to work those abs! According to Silverman, “The Hundred is a dynamic breathing exercise that engages the deep abdominal muscles.” He explains that the controlled arm movements help stimulate blood flow and promote circulation, which activates your transverse abdominis (a.k.a. your inner abs) in order to cinch your waistline “like a corset.” They don’t call it “the hundred” for nothing—you’ll pump your arms 100 times for this. Here’s how it’s done:
1. Lie on your back with your legs extended and arms by your sides.
2. Lift your head, neck, and shoulders off the mat while simultaneously raising your legs to a tabletop position.
3. Pump your arms up and down while inhaling for five counts and exhaling for five counts (a total of 100 arm pumps).
5. Roll-Up
Another great core-strengthening exercise is the roll-up. “The controlled movement promotes flexibility while focusing on the rectus abdominis and deep abdominal muscles, aiding in achieving a leaner waistline,” Silverman explains. Find his instructions below:
1. Lie on your back with your arms extended overhead and legs straight.
2. Slowly curl your body up, reaching your arms towards your feet, and articulate your spine off the mat.
3. Roll back down with control, one vertebra at a time.
6. Criss-Cross
When it comes to achieving a strong core and flat stomach, it’s important not to forget to work your obliques. That’s where the criss-cross comes in. “The criss-cross exercise is highly effective for targeting the obliques through rotation,” Silverman explains. “This exercise sculpts the waistline by engaging both the internal and external obliques.” He tells us how it’s done:
1. Lie on your back with your hands behind your head and knees lifted to tabletop.
2. Rotate your torso to bring your right elbow towards your left knee while extending the right leg.
3. Switch sides, twisting to bring the left elbow to the right knee.
7. Pilates Bridge with Leg Extension
This exercise not only strengthens and tones the core and glutes but also enhances overall stability and flexibility. Its integration of two essential muscle groups makes it an efficient and powerful addition to a Pilates routine, contributing to a more sculpted and strengthened midsection and posterior chain.
“This exercise effectively targets both the glutes and the abs. You engage the glutes by maintaining a bridge position, while the leg extension activates the abdominal muscles, particularly the lower abs. The sustained bridge pose ensures continuous engagement of the glute muscles, promoting muscle endurance and strength. The leg extension adds an element of instability, forcing the abs to work harder to maintain balance, thus enhancing core strength and definition,” Yu says.
1. Lie on your back with knees bent and feet flat on the ground.
2. Lift your hips to form a straight line from your shoulders to your knees.
3. Extend one leg at a time while keeping your hips stable and elevated.
4. Engaging your core and glutes throughout the movement is crucial to prevent strain on your lower back.
The Bottom Line
While these exercises focus on strengthening the abdominals and reducing belly fat, it’s also important to remember that Pilates alone will not help with weight loss. If you only perform these exercises without changing your diet and adding cardio, then you won’t see any substantial weight loss or be able to keep the pounds off. You will get stronger abdominals but may not see the weight loss you’re hoping for.
But, with a combination of nutritious food choices and fat-blasting cardio, Pilates is a great way to start sculpting your body. Although they may feel difficult at first, with a bit of persistence, you’ll be well on your way to a tighter core!
