Pilates exercises provide effective core training for the abdominals and other muscles of your body responsible for stabilization and balance. The important thing to remember about Pilates is that your mind should be focused on your alignment and posture. When training the abs, even the simplest moves should have your full attention so you know you are pulling the abs in and keeping them there.
Star Fish
The star fish is a relatively simple abdominal exercise, but it does require some coordination. You must keep your ab muscles working while moving limbs in opposite directions. This is what makes the Star Fish an effective beginner exercise.
The star fish is done lying on your back with your arms at your sides on the floor. Start with your knees bent and your feet on the floor. Before doing anything, you should squeeze your abs. Pilates instructs you to think of pulling in the front and sides of your abs while allowing your lower back to remain slightly off the floor in a neutral position. From this starting point, slide one leg forward to the floor while raising the opposite arm overhead, as if doing the backstroke. Return to the starting position and then do the exercise on the other side.
Double Straight Leg Abdominals
The double straight leg abdominal exercise works the abdomen while lowering the legs to floor. The starting position is lying on your back with your arms at your sides. Raise your legs to the ceiling and straighten them as much as possible. Point your toes out but your heels should be touching and your legs should be squeezed together. Squeeze your abs and lower your legs to 1 inch from the floor. Then, lift your legs back up to the starting position--all while keeping your abs tight.
Criss-Cross Abdominals
The criss-cross abdominals exercise works the oblique abdominal muscles. This exercise is also called bicycle crunches or the bicycle maneuver.
Begin by lying on your back and bending your knees with your legs in the air, so your shins are parallel to the floor. Place your hands behind your head. Raise your head and shoulders off the floor. Then, twist your shoulders to the right and extend your right leg straight in the air. Follow this by twisting your shoulders to the left and extending your left leg. Keep your abs should squeezed the entire time.
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