If extra fat is finding its way to your midsection, a regular Pilates practice provides an easy-to-follow path to flatten your belly. These exercises focus on your transversus abdominis -- your inner abdominal muscle that stabilizes your spine and strengthens your core. As you practice each move, pull your transversus abdominis in toward your spine and lengthen upward.
Hundred
Warm up with the hundred, which increases your lung power and helps flatten your tummy, according to Pilates instructor Mari Winsor. Lie on your back and place your arms at your sides with your palms facing down. Lift your knees directly over your hips with your shins parallel to the floor. Take a deep breath, lift your head, shoulders and arms, and pump your hands up and down as you exhale five times. Then, pump five times with five quick inhales. Repeat this sequence nine more times until you have taken 100 breaths.
Roll Up
The roll up also strengthens you transversus abdominis. Lie on your back with your legs stretched out and your arms overhead. Inhale and slowly stretch your arms toward the ceiling. Exhale, slowly roll up to sit. Inhale stretch over your legs, reaching toward your feet. Exhale, slowly roll back down, and repeat the sequence 10 more times.
One-Leg Circle
The one-leg circle requires strong abdominal muscles to keep your shoulders and pelvis stable as your leg rotates in your hip socket. An added bonus: Your hips and thighs also get a workout.
Lie on your back with your arms at your sides and your palms facing down. Lift one leg toward the ceiling with your toe pointed. Moving clockwise, rotate your leg from 12 o'clock to 6 o'clock as you inhale, and continue back to 12 o'clock as you exhale. Repeat in the opposite direction, and then lower your leg to the floor. Repeat on your other leg. Repeat five times on both sides.
Double-Leg Stretch
The double-leg stretch builds muscle endurance and strengthens your core. Lie on your back, bend both knees, and lift your feet so your shins are parallel to the floor. Place your hands on your knees. Inhale, straighten your legs at a 45-degree angle to the floor as you lift your head and shoulders, and stretch your arms. Exhale, make a complete circle with your arms by reaching overhead and bringing them around to your sides and then parallel to your legs. Lower your head and shoulders, and place your hands back on your bent knees. Repeat 10 times.
Considerations
It's best to learn Pilates from a qualified instructor. You can attend Pilates mat classes to learn proper techniques along with modifications to suit your particular level.
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