Tummy Pilates Exercises

Pilates targets the muscles of the core, usually defined as comprising the abdomen, back and hamstrings. Although every Pilates exercise requires the whole body to help stabilize, certain exercise primarily focus on the muscles of the tummy. A well-rounded workout can address all the major abdominal muscles.

Single Leg Stretch

In addition to strengthening the abdomen, the single leg stretch stretches the legs. Lie on a mat on your back with your knees bent. Lift your head along with the neck and shoulders to look toward your belly. Contract your belly and extend your right leg and lift it to a 45-degree angle with the floor. Pull your left knee into your chest, using your hands for guidance. As you exhale, switch legs so the left leg extends and the right knee tucks in towards your chest. Continue to alternate for eight repetitions, working up to as many as 16.

Double Leg Stretch

The double leg stretch emphasizes your tummy muscles and enhances pelvic floor stabilization. While on your back, draw both knees in toward your chest and press your belly button down to your spine. Avoid arching the back. Curl your head neck and shoulders off of your mat and gaze at your abdomen. With a light tough, place your hands outside the knees. Keep your head and shoulders lifted as you extend your arms and legs out to a 45-degree angle--imagine touching the sides of the room. Return to start. Repeat eight to 16 times.

Criss Cross

The criss cross is a challenging exercise for the internal and external obliques and helps you learn to synchronize the breath with movement to improve your overall coordination. Lie on your back with both knees bent and pulled into the chest. Lift your head, neck and shoulders off the mat. Draw your belly to the spine and place your fingertips lightly behind your head. Open your elbows wide and extend your right leg out to a 45-degree angle with the floor. Simultaneously exhale and pull your left knee in towards the chest and rotate your right shoulder to it. Inhale and switch sides. Continue to alternate eight to 12 times.