Pilates for a flat stomach – the most popular

Are you looking for an effective way to get a flat stomach? Pilates training comes to the rescue. You can do the exercises online at home in a Pilates studio – whenever you have time and feel like it. See how Pilates will slim your belly and strengthen your muscles.

Pilates includes exercises with the so-called low impact exercises that engage the deep muscles of the torso, including the transverse abdominis, responsible for stabilizing the spine and flattening the abdomen. Tones the muscles, making them stronger and more defined. Practicing Pilates regularly will help you burn calories. Additionally, Pilates will improve your posture, which will further highlight your flat stomach.

Pilates for a flat stomach – how to exercise correctly?

To start, you will need a yoga mat and comfortable clothing. When starting Pilates exercises at home online, it is worth having the support of experts. Therefore, a practice plan developed by professionals is a guarantee that the exercises will be safe and effective. If you decide to challenge yourself with pilates, remember that the exercises should also be complemented by a proper diet.

Also check out the yoga challenge, “Power Belly” at PortalYogi – Studio Jogi Online:

Pilates for a flat stomach – the most popular exercises

The abdominal muscles, lower back, and glutes (also called the body's “powerhouse”) are the center of all Pilates movements, allowing the rest of the body to move freely. Compared to regular crunches, which engage the outermost abdominal muscles, Pilates exercises not only engage and strengthen the internal and external oblique muscles, but also the spine and the deepest muscle, the transversus abdominis.

Pilates for a flat stomach – the most popular

The transverse abdominal muscles are extremely important, but difficult to target and often neglected by exercisers. Weak transverse muscles can lead to back pain and core weakness, while strong ones will act like a corset. They will stiffen your torso and protect against injuries and back pain, and most importantly – they will help you build a slimmer, flatter stomach.

The key to obtaining a flat stomach is therefore to focus on the hard-to-reach transverse abdominal muscles and form a “corset” around the belly, thus achieving the desired flat stomach. Pilates is the exercise that most effectively engages this muscle.

Check out the most popular Pilates abdominal exercises that you can do at home:


This is a basic exercise that puts the body in the fetal position. Sit on the mat and bring your knees to your chest. Spread your knees and place your head between them. Lift your feet off the mat and roll onto your shoulder blades, then return to the front. Inhale as you roll over and exhale as you curl up.



Lie on your back with your legs extended and your arms along your body. Lift your head, neck and shoulders off the mat while lifting your legs above your head. “Pump” your arms up and down, taking five quick breaths in and out.


Lie on your back with your arms extended above your head and slowly “curl” forward, reaching for your toes. Inhale as you slowly descend one vertebra at a time. Repeat 10 to 15 times.


Oblique crunches

Lie on your back in a classic crunch position. Raise your legs and bend your knees. Rotate your torso and bring one elbow to the opposite knee. Change sides with precise movements. Do 15 to 20 repetitions.

Oblique crunches


Lean on your forearms. Let the body remain in a straight line from head to heels. Hold for 30 seconds to a minute, gradually increasing the duration as you build strength.



Lie on your side and support yourself on one forearm. Lift your hips until your body forms a straight line. Hold for 20 to 30 seconds on each side.

Lie on your side and support yourself on one forearm. Lift your hips until your body forms a straight line. Hold for 20 to 30 seconds on each side.

Leg raises

Move into the exercise from a plank position with your arms resting on your hands. Keep your core engaged as you lift one leg, then lower it back to the mat. Lift your other leg and lower it down. Repeat 12 to 15 times.

Leg raises

Kicks with both feet

Lie on your stomach and place one cheek on the mat. Place your hands high on your back and clasp them together. Let your elbows be lowered towards the mat. Kick both heels towards your buttocks three times. Stretch your clasped hands towards your feet, curl your toes, lift your head and chest. Repeat 15 to 20 times, resting your face on a different cheek each time.

Scissors – excavations

Lie on your back. Raise your head and shoulders. Lift one leg, then the other, in a controlled and smooth movement. Do 15 to 20 repetitions.

Scissors – excavations

Stretching of both legs

Lie on your back. Bend your knees and pull your arms towards your chest. Raise your head, exhale and extend your arms above your head towards your ears, while raising your legs to a 45-degree angle. Lower your arms to the mat and hug your calves in circular motions. Bring your knees to your chest. Do 10 to 12 repetitions.

Pilates for a flat stomach – effects

You will see the first results of regular Pilates abdominal exercises after just a few weeks. Unlike other training programs, Pilates engages the entire body, emphasizing control, precision and concentration of both mind and body.

Not only Pilates, but also yoga engages the whole body and has a positive effect on it:

In addition to a slim belly, the effects of Pilates exercises will be:

Greater flexibility

Pilates focuses on lengthening and expanding muscles, making them longer and slimmer, and the body more flexible.

Stronger core muscles

These are the trunk muscles that support a strong, flexible back and correct body posture.

More energy

Pilates stimulates breathing and circulation, stimulates the spine and muscles, and stimulates the production of endorphins – hormones responsible for good mood.

Help with weight loss

Help with weight loss

Pilates exercises the whole body and allows you to burn calories and thus maintain a slim figure.

Integration of body and mind

As defined by Joseph Pilates, Pilates is about “complete coordination of body, mind and spirit.” Body awareness, inward focus, and the use of breathing help regulate the nervous system, lower cortisol levels, and relax.

A flat stomach is something many people strive for. Losing weight is important to get rid of unwanted fat, but it's not everything. Pilates in combination with… will be helpful in firming and slimming this part of the bodydiet.

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It is also worth remembering that everyone has a different body structure and some people “naturally” store more fat on the belly, while others store fat tissue on the hips, thighs, etc. In addition to genetic conditions, stress also affects the deposition of fat around the belly. When there is a lot of it in our lives, we release more cortisol, which causes fat to accumulate in the abdomen.

So take up your Pilates challenge today and see how easy it is to get in shape by exercising at your home online Pilates studio.

If you would like to learn the Pilates technique, learn proper posture and strengthen your stomach and spine, do it now join to PortalYogi – Online Yoga Studio, where you will find an entire section with Pilates exercises with different teachers – you can choose who you want to practice with.

Pilates is the key to a healthy spine and absolutely basic knowledge for every person who cares about their health.

The article Pilates for a flat stomach – the most popular exercises comes from the PortalYogi website.

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