Pilates Stomach Flattening Exercises

Pilates is a low-impact method of exercise that focuses on the muscles of the abdomen, back and hips. Pilates can incorporate many pieces of equipment or they can be performed with only your body and a mat. Many pilates exercises tone and strengthen the muscles of the abdomen more effectively than the traditional crunch, according to a study published by the Idea Health and Fitness Association in 2005. Lead researcher Michele Olson, Ph.D., used electrical sensing to determine the most effective pilates exercises for the abdomen. While pilates alone will not lead to a flat abdomen, including those exercises along with regular fat-burning cardiovascular activity and a reduced-calorie diet can help shape up your stomach.

The Roll Up

The roll up is a fundamental pilates exercises. According to Olson, the roll up is 39 percent more effective than the traditional gym crunch at targeting the top sheath of the abdominal muscles, the rectus abdominus. Also, the roll up is 245 percent more effective at engaging the muscles on the outside of the waist, the external obliques, Olson found. The roll up is performed from a supine position. Start the exercise by lying on a mat with the legs extended straight and the arms reaching above the head alongside the ears. Engage your abs as you roll your head neck and shoulders off the mat, bringing your arms parallel to the chin. Roll the rest of your spine up off the floor, going slowly so you lift each vertebra at a time. When you are fully lifted, curl your spine over your legs to create a letter "C." Roll back down with the same precise movements. Repeat five to 10 times.

Double Leg Stretch

The double leg stretch is part of the pilates ab series. Olson found that it engaged the external obliques 103 percent more than the traditional crunch. The move requires you to lie on your back on a mat with the head, neck and shoulders lifted. Lift bent knees off the floor and place your hands outside your shins. As you inhale, extend your arms and legs at about a 45-degree angle. Exhale and bend the knees and circle the arms back to touch the shins. Work your way up to 10 repetitions. If you find the move too stressful on your neck and shoulders, place a towel or medicine ball under the upper back for support until you build the strength to complete the full exercise.

The Criss-Cross

The criss-cross, when done correctly, is a challenging exercise. The exercise activated the recutus abdominus only 9 percent more than did the traditional crunch but activated the external obliques 310 percent more. To perform the exercise, lie on your back and lift your legs so the knees align over the hips and the shins are parallel to the floor. Rest your hands lightly behind the head, with your elbows open wide. Raise your head, neck and shoulders off the mat and, as you exhale, raise your right shoulder higher off the mat trying to touch it to the left hip. Simultaneously extend the right leg into a strong 45-degree angle. Immediately switch sides for one repetition. Brooke Siler, author of the "The Pilates Body," advises you to keep your hips still so that the exercise concentrates on the abdomen. Complete five to 10 repetitions.