While belly fat at the surface is unsightly, it is the visceral fat that sits around your organs below the surface that is most troublesome. This fat is dangerous because an excessive amount can lead to cardiovascular disease, diabetes and other serious health problems. Pilates engages the muscles deep inside the abdomen and, according to MayoClinic.com, when you target these muscles you tone and tighten your midsection, which also flattens your belly.
Hundreds
When you begin doing a Pilates routine, the key is to start slow. Try practicing a set of hundreds before proceeding to more difficult exercises. To perform the hundreds correctly, lie on your back with your arms at your sides and your palms facing the floor. Extend your legs outward and point your toes. Slowly raise your legs and shoulders off the floor and squeeze your abdominal muscles. Quickly pump your arms up and down, inhaling after five pumps. Do 10 sets of 100 pumps.
Roll-Downs
Breathing properly is another key aspect to getting maximum results with Pilates. For example, when you are doing a roll-down, sit with your knees bent and place your hands behind your thighs. Inhale and roll your back toward the floor. To perform this exercise correctly, as you exhale pull your abdominal muscles in, imagining that you are pressing them against the inside of your back. Hold for three breaths and roll back to your starting position. Repeat three to five times.
Single-Leg Circles
One of the most important things to remember when doing single-leg circles is form. Single-leg circles are simple and effective if done correctly. Lie on your back and slowly raise your left leg off the floor. Point your toes. Make small circles toward the ceiling with your extended leg. To remain in proper form, avoid lifting your hips off the floor. Do 10 circles clockwise and switch directions. Repeat with the right leg.
Spine Stretch
Another effective Pilates exercise is the spine stretch. The key elements to remember when performing this pose are posture, extension and proper breathing technique. Sit with your legs shoulder-width apart and your back straight. Flex your toes and extend your arms as though you are trying to touch something with your fingertips. With your hips flat on the floor, exhale and lower your head between your arms. Tuck your chin and curl your body toward your knees. Pull your stomach inward toward your spine. Inhale and slowly relax into the starting position. Repeat three to five times.
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