Pilates Beginner Exercises To Lose Belly Fat

Because the Pilates method of toning focuses on centering--beginning all movements with an engaged core--it is a way to tone the abdominals, leading you to look more sculpted and helping you burn calories, which will reduce the fat around your waist. Some beginner Pilates exercises that help target the core include the hundred, the double leg stretch and single leg circles.

The Hundred

The hundred forces you to engage your abdominals in an isometric way. To do the hundred, lie on a mat with your knees bent and your arms at your sides. Lift your feet into the air so that they are directly over your hips, draw your navel in toward your spine and lift your head and shoulder blades off the mat, curling yourself forward so you are gazing at your navel. Lower your legs to a challenging position. This may be a small or a large change, depending on the strength of your abdominals. Begin with a small change and try to lower your legs further with each practice. Your back should remain flat on the mat; if it arches up, you have lowered your legs too far. Begin pumping your arms at a quick speed, inhaling for five pumps and then exhaling for five pumps. Repeat this sequence for a total of 100 pumps, or 10 breaths in and out.

Double Leg Stretch

The double leg stretch also forces your abdomen to remain stable and isometrically engaged while you create a movement with the rest of your body. Once again, begin on a mat with your back down and your navel pulled in toward your spine. Lift your head and shoulder blades off the mat and gaze at your navel as you bring your knees in toward your chest. Inhale. As you exhale, extend your arms overhead, reaching past your ears and pretending that someone is grabbing you by the hands and pulling them as far away from your body as possible. At the same time, reach your feet and legs out so that they are about 45 degrees up from the mat. Inhale and bring your knees back toward your chest as you rest your hands on your shins, just above the ankle. Exhale and extend your limbs out again, reaching out as far as you can and imagining that you are making your arms and legs longer with each extension.

Single Leg Circles

Single leg circles also encourage isometric engagement of the core. You can do them by lying with your back against a mat. Point both of your toes and allow your arms to rest at your sides. Lift your right leg so it is stacked above your right hip and pull in your navel. Begin drawing small, volleyball-sized circles with your big toe, first moving clockwise three times, then counterclockwise three times. Repeat the same movement with the opposite leg.