Learn which Pilates moves can help you build a stronger core and a more sculpted midsection.
Words like burn, blast and shred might dominate the fitness lexicon, but when it comes to developing deep, long-lasting core strength and a toned midsection, Pilates takes a subtler — and far more effective — approach.
Think slow, controlled movements, intentional breathwork and muscles you didn’t know you had suddenly switching on.
“Although you can never spot reduce a particular part of your body when it comes to fat loss,” says Rebecca Dadoun, founder of Pilates Prescription, “you can use Pilates to build a strong and stable core and abdominals.”
And in an age where a ‘strong core’ is no longer just code for a six-pack, that strength is about so much more than aesthetics. It’s about posture, power and preventing injury — and yes, it can help with trimming your waistline, too.
Read more: How to get a flatter stomach: best ab exercises for women
Best Pilates exercises for a flatter stomach
Ball work and toe taps
Rebecca swears by a mix of moves that activate both deep stabilisers and the outer abdominals.
“I love placing a Pilates ball under the pelvis while lying down and using moves like toe taps or scissor legs,” she says. “The ball gives you an unstable surface and switches on your deep core muscles as you move.”
Buy a Pilates ball from Decathlon for £4.99.
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For outer abdominal strength and that classic Pilates burn, Rebecca recommends the Series of 5 — a sequence of foundational moves that targets every layer of your core.
“Single leg stretch, double leg stretch, crisscross, scissors and double leg lower — these are my go-to moves,” she says.
Want to intensify the challenge? Add ankle weights for a serious core wake-up call.
Buy ankle weights from Sports Direct for £13.99.
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The Pilates Hundred
Nuno Campos, head of fitness at Repose Space, champions the Pilates Hundred for its all-in-one punch of breath control and core strength.
“This mat-based exercise targets the rectus abdominis and transverse abdominis,” he explains. “You pump the arms while holding a crunch — it builds endurance and tones the abs.”
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The teaser
Looking for a challenge? The Teaser is Pilates’ answer to a V-sit with added elegance.
“It engages the entire core, including the obliques and lower back, and really demands control,” says Nuno.
You’ll lift both legs and torso into a V-shape, hold, and feel your entire midsection come alive.
Plank variations
If you thought planks were just for the gym floor, think again.
Pilates incorporates a range of plank variations — from forearm to side and reverse planks — to engage the full core and stabilisers.
“These exercises help improve posture, balance and total-body strength,” says Nuno.
Leg circles
“Leg circles are deceptively tough,” says Nuno. “You draw a circle with one leg while the other stays grounded — it challenges your balance and forces your core to work overtime.”
They also improve hip mobility while strengthening your core and legs at the same time.
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Side leg series
To work the outer thighs, glutes and obliques all in one go, Campos suggests the Side Leg Series. Think side leg lifts, circles and variations using a mat or Pilates chair.
“These moves enhance lateral stability and help create balanced muscle tone,” he explains.
Done consistently, these moved will redefine your core, boost your posture and help you feel stronger and more centred with every session.
Feature image credit: Freepik
