Here’s a 7 quick minute effective Pilates workout that you will love! These 7 easy Pilates exercises will give you a flat stomach and slimmer waist!
Simply put, Pilates teaches you how to strengthen your deep core muscles (transverse abdominis), control your movement, and stretch. This tightens your core for a slimmer waist, lengthens your spine to improve your posture, and overall sculpts you to look thinner everywhere. Do these Pilates exercises daily for 7 days and give yourself a mini challenge!
7 Easy Pilates Exercises for a Flat Stomach & Slim Waist
1. Roll Like a Ball Pilates
Muscles Targeted: Rectus abdominis (full length), obliques, transverse abdominis (deep core), hip flexors
How to Do It Step by Step:
- Sit on the floor (or mat) — knees bent, feet flat, hands holding the back of your thighs (just below knees).
- Engage core strongly — pull navel to spine, round lower back into a gentle C-shape, tuck chin slightly toward chest.
- Lift feet off the floor (keep toes lightly touching for beginners if balance is hard).
- Exhale → roll backward onto your upper back (don’t go too far — stop before neck strain or rolling onto head).
- Use core momentum (not swinging) to roll forward again — balance on sit bones (don’t let feet touch floor).
- At the top, balance for 1 second — squeeze abs hard, hold tall posture (chest up, shoulders relaxed).
- Repeat continuously — smooth, controlled rolls (no jerking or momentum).
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Reps: 10 full rolls × 3 sets
Why It Works: This classic Pilates exercises massages the spine, deeply engages the entire core (especially transverse abdominis for waist pull-in), improves balance and coordination, and flattens the stomach through constant tension and controlled rolling. The rocking motion also stimulates digestion, releases lower back tension, and trains deep core endurance — helping create a smoother, flatter midsection over time.
2. The Hundred Pilates Exercise
Muscles Targeted: Rectus abdominis (full length), transverse abdominis (deep core), hip flexors
How to Do It Step by Step:
- Lie flat on your back — legs extended at 45–90° angle (or bent at 90° for beginners), arms extended overhead.
- Exhale and lift head, neck, and shoulders off the floor (curl spine into C-shape) — gaze toward belly.
- Reach arms long toward feet, palms down (shoulders down away from ears).
- Pump arms up and down in small, quick pulses (about 6 inches range) while breathing in for 5 counts, out for 5 counts (total 10 pumps = 1 “set of 100”).
- Keep lower back pressed flat — no arching. Hold legs steady, core tight the entire time.
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Time: 100 pumps × 3 sets
Why It Works: The Hundred Pilates exercises build incredible core endurance, strengthen the deep abdominal muscles (the transverse abdominis, which pulls in the waist), and create a pulled-in, flat look quickly. Arm pumps increase blood flow and oxygen delivery while maintaining constant core tension, making them one of the best Pilates exercises for a strong, sculpted midsection.
3. Single Leg Teaser
Muscles Targeted: Rectus abdominis (full), obliques, transverse abdominis (deep core), hip flexors
How to Do It Step by Step:
- Lie flat on back — legs extended, arms by sides (palms down for stability).
- Engage core — press lower back into floor.
- Exhale and lift left leg to 45° (or higher) — simultaneously curl upper body up (roll spine off floor).
- Reach arms forward toward lifted leg (or toward toes) — balance on sit bones.
- Hold 3 seconds at top — core tight, no wobbling.
- Inhale and slowly lower back down with control (don’t collapse).
- Complete reps on left leg → switch to right.
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Reps: 5 reps per leg × 3 sets
Why It Works: Combines deep core strength, balance, and coordination — carves abs, tightens waist dramatically, and trains the transverse abdominis to pull the belly in while challenging pelvic stability and unilateral control.
4. Single Leg Circles
Muscles Targeted: Lower rectus abdominis (primary), hip flexors (iliopsoas & rectus femoris), obliques, transverse abdominis (deep core), pelvic stabilizers
How to Do It Step by Step:
- Lie flat on your back — arms by sides (palms down for stability), legs extended straight, core lightly engaged.
- Lift right leg straight up toward the ceiling (or slight bend at knee if hamstrings are tight).
- Engage core deeply — press lower back firmly into the floor (no arching or gap under lumbar spine).
- Draw small controlled circles with right leg — start with 5 clockwise (imagine drawing a small clock face on the ceiling with your big toe).
- Then switch to 5 counter-clockwise circles.
- Keep pelvis completely stable — no rocking, tilting hips, or moving lower back.
- Movement should come only from hip joint; leg stays long and controlled.
- Complete reps → lower right leg with control → switch to left leg.
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Reps: 10 circles per leg (5 clockwise + 5 counterclockwise) × 3 sets
Why It Works: Strengthens lower abs through controlled hip movement, improves hip mobility and range of motion, and flattens the stomach by engaging the deep core (transverse abdominis) to keep the pelvis stable during circles. The circular motion challenges coordination and control, helping carve the waist, smooth the lower belly area, and reduce bloating appearance over time.
5. Criss-Cross
Muscles Targeted: Obliques (external & internal – primary), rectus abdominis (upper & lower), transverse abdominis (deep core)
How to Do It Step by Step:
- Lie flat on your back — hands behind head (elbows wide — don’t pull on neck), legs lifted in tabletop position (knees bent 90°, shins parallel to floor).
- Lift shoulders, head, and upper back off the floor — engage core strongly, press lower back into mat.
- Exhale — bring right elbow toward left knee while extending right leg straight out (hover above floor, toes pointed).
- Twist torso fully — squeeze obliques hard at top (feel side waist contract).
- Inhale — switch: left elbow to right knee, extend left leg straight out.
- Alternate in slow, controlled pedaling motion — keep shoulders lifted, lower back flat.
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Reps: 15 per side (30 total) × 3 sets
Why It Works: One of the highest-rated Pilates exercises — carves obliques, flattens stomach, and builds rotational strength. The pedaling motion with twist intensely engages the entire core for a tighter, more defined waistline, while the leg extension adds lower ab activation and improves coordination.
6. Pilates Mermaid
Muscles Targeted: Obliques (external & internal – primary), transverse abdominis (deep core), lats (back), hips, quadratus lumborum
How to Do It Step by Step:
- Sit tall on floor — legs together and bent to one side (like mermaid pose — right leg in front, left leg tucked behind).
- Right hand on floor beside right hip for support, left arm extended overhead (palm facing down).
- Inhale and lengthen spine — grow tall through crown of head.
- Exhale and lean to the right — reach left arm over head (feel deep stretch in left obliques and side body).
- Keep hips grounded — don’t let them lift or rotate.
- Press into right hand to return to center with control.
- Complete reps → switch sides (left hand on floor, right arm overhead).
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Reps: 20 reps per side × 3 sets
Why It Works: The Pilates Mermaid exercise lengthens and tones the obliques, cinches the waist, improves side flexibility, and creates a leaner midsection. The lateral stretch and contraction reduce the appearance of love handles, improve overall core control, and release tightness caused by sitting or poor posture.
7. Saw – Deep Oblique & Waist Carver
Muscles Targeted: Obliques (external & internal – primary), rectus abdominis, transverse abdominis (deep core), back (erector spinae)
How to Do It Step by Step:
- Sit tall — legs extended wide in V-shape (or narrower for beginners), arms extended out to sides at shoulder height (palms down).
- Engage core — spine long, shoulders relaxed, chest open.
- Inhale and twist torso right — reach left hand toward right foot (rotate from waist, keep back straight).
- Exhale and “saw” forward — reach further with left hand past right foot, feel stretch in right obliques and side body.
- Inhale back to center with control.
- Repeat on left side (right hand reaches toward left foot).
- Alternate sides continuously — smooth, controlled motion.
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Reps: 15 reps per side × 3 sets
Why It Works: This exercise engages the obliques and rotates the spine, resulting in a carved waist, improved flexibility, and flatter stomach. The “saw” motion adds a stretching and contracting motion for better oblique definition, core control, and spinal mobility. This helps reduce love handles and create a leaner, more sculpted midsection.
Follow these seven pilates exercises, require no equipment and are proven to help you get a flat stomach and slim waist. Start now for a tighter waist tonight!
