Pilates for beginners exercises are great way to work towards a strong flat stomach and toned waistline. These moves target your deep core (transverse abdominis), rectus abdominis (visible abs) and obliques without straining your lower back.
These 9 pilates for beginners exercises work your upper abs, lower abs, obliques, and deep core stabilizers to help tighten and tone your tummy. After just a few weeks you will notice your tummy getting firmer and your abs will start to appear!
9 Pilates For Beginners Exercises to Sculpt a Flat Stomach
1. Pilates Curl
Target: Rectus abdominis (upper abs), deep core
How to do it correctly:
- Lie faceup with knees bent, feet flat on the mat, hip-width apart, and arms at your sides (palms down).
- Exhale and curl your chin toward your chest, lifting your head and shoulders off the mat using your abs (not your neck).
- Keep your lower back pressed into the mat and gaze toward your thighs.
- Hold for one breath at the top, then inhale and slowly lower back down with control.
- Reps: 3 sets of 8–12 repetitions
Tip: Avoid crunching or pulling on your neck as you lift from your chest.
Why it works: This gentle curl strengthens the upper abdominal muscles and teaches you how to engage your core properly, without straining your neck or lower back. It helps to flatten the stomach and build foundational strength for more advanced moves.
2. The Hundred
Target: Upper and lower abs, deep core (transverse abdominis)
How to do it correctly:
- Lie faceup and bring knees in toward chest. Lift head, neck, and shoulders off the mat.
- Stretch hands out by your sides with palms facing down.
- Extend your legs to a 45-degree angle with heels together and toes apart (Pilates stance).
- Pump arms up and down vigorously in a small range while breathing in for 5 counts through your nose and out for 5 counts.
- Repeat for 10 full breath cycles (100 pumps total).
- Reps: 3 sets of 10 breath cycles (100 pumps per set)
Tip: Keep your lower back glued to the floor. Bend your knees more if it arches.
Why it works: The Hundred exercise builds intense core endurance, generates heat, strengthens the entire rectus abdominis muscle, engages the deep core muscles to pull in the belly and increases circulation to improve fat metabolism around the midsection. It’s a staple of the Pilates repertoire for achieving a flat, toned stomach.
3. Roll-Up
Target: Rectus abdominis (especially lower abs), deep core, hip flexors
How to do it correctly:
- Lie faceup with arms extended toward the ceiling.
- Exhale, curl your chin to chest, and roll up to a sitting position with arms reaching toward your feet.
- Exhale and reverse to roll down, one vertebra at a time.
- Move slowly and smoothly with no forward lunging or jerking.
- Reps: 3 sets of 5–8 repetitions
Tip: Keep the movement smooth and controlled. If it’s too hard, bend your knees slightly.
Why it works: The roll-up exercise strengthens the entire abdominal wall by facilitating controlled spinal articulation. It improves core control. It improves mobility. It improves coordination. It helps flatten the lower belly.
4. Double-Leg Stretch
Target: Full rectus abdominis (upper and lower abs) and deep core muscles
How to do it correctly:
- Lie faceup on the mat. Lift your head, neck, and shoulders and bring knees to chest, arms hugging shins.
- Inhale, then straighten your legs to a 45-degree angle while simultaneously extending your arms along your ears.
- Exhale and circle arms down to hug your shins as you return to starting position.
- Keep your shoulders off the mat throughout and maintain even breathing.
- Reps: 3 sets of 10–12 repetitions
Tip: Keep your lower back pressed into the mat. If it arches, shorten the leg extension.
Why it works: This exercise ensures a full contraction of the abdominal muscles from both ends. It strengthens the entire rectus abdominis, engages the deep stabilisers, improves coordination and maintains constant tension for a tighter midsection.
5. Crisscross
Target: Obliques, rectus abdominis, deep core
How to do it correctly:
- Lie faceup on the mat, hands behind your neck and elbows wide. Lift your head, neck, and shoulders off the mat.
- Bring left armpit to your right knee and extend your left leg to a high diagonal.
- Twist to the other side and switch legs
- bringing right armpit to your left knee and extending your right leg.
- Reps: 3 sets of 10–12 repetitions per side
Tip: Twist from the ribs, not just the elbows. Keep the movement controlled.
Why it works: The criss-cross exercise intensely targets the obliques to create a smaller waist, while also working the muscles that make up the six-pack. It improves rotational strength and creates definition around the midsection.
6. Teaser II
Target: Deep core, rectus abdominis, hip flexors
How to do it correctly:
- Lie faceup and hug knees to chest. Reach arms directly overhead and extend both legs to high diagonal.
- Stretch arms back toward your ears, then shift them toward your toes, rolling up to a seated V position.
- Keep your arms and legs at a 45-degree angle to the mat.
- From this position, lower and raise your legs for 3 to 5 reps.
- Roll your spine down to the mat one vertebra at a time, then lower your legs to return to starting position.
- Reps: 3 sets of 3–5 repetitions
Tip: Move slowly and with control. Keep your back straight during the V position.
Why it works: The teaser prep exercise builds the strength and control required for more advanced Pilates moves. Performed from a seated position, it strengthens the entire core and helps to create a flat, toned stomach.
7. Double-Leg Kick
Target: Glutes, hamstrings, lower back, core
How to do it correctly:
- Lie facedown with right cheek on the mat. Place hands on your low back, one on top of the other, palms facing up. Allow elbows to fall toward the mat.
- Kick both heels toward your glutes 2 to 3 times.
- Straighten your legs, keeping feet off the mat. Extend clasped hands toward your feet and lift your chest off the mat, gazing downward.
- You should feel no pressure in your low back. Lower your chest to the mat.
- Turn your head to the other side and repeat.
- Reps: 3 sets of 5–8 repetitions per side
Tip: Keep the movement controlled and avoid straining the lower back.
Why it works: This exercise, performed while lying face down, strengthens the posterior chain (glutes and hamstrings) while gently mobilising the spine and engaging the core. It balances work on the front core and helps improve posture and tone the lower body.
8. Single Straight-Leg Stretch
Target: Rectus abdominis, obliques, hip flexors, deep core
How to do it correctly:
- Lie faceup on the mat with legs extended straight up, perpendicular to the floor. Lift your head, neck, and shoulders off the mat.
- Bring right leg in as close to your face as flexibility allows, lightly holding your right calf with both hands.
- Pulse right leg toward your face 2 times while left leg extends away from your body and hovers above the mat.
- Repeat on the other side.
- Reps: 3 sets of 10–12 repetitions per side
Tip: Keep shoulders lifted and lower back pressed into the mat.
Why it works: This exercise strengthens the core and improves coordination, while maintaining constant tension in the abdominal muscles. It tones the whole midsection and improves stability.
9. Rolling Like a Ball
Target: Deep core, rectus abdominis, spine mobility
How to do it correctly:
- Sit on the mat with knees drawn toward your chest and arms wrapped around your legs.
- Rock back to your tailbone, with feet hovering a few inches above the mat.
- Inhale, rolling back to your shoulder blades.
- Exhale to roll forward and return to the balanced starting position.
- Use your abs to control momentum and pause before your feet touch the mat.
- Reps: 3 sets of 6–8 repetitions
Tip: Maintain a fluid motion by engaging your core muscles rather than relying on momentum.
Why it works: This entertaining and energetic exercise improves spinal mobility, strengthens the core, and promotes balance, all while massaging the back and enhancing control and coordination.
These 9 pilates for beginners exercises are gentle, effective, and perfect for beginners. They build deep core strength, improve posture, and help create a flat stomach and toned waist over time.
