When it comes to strengthening your core and tackling stubborn belly fat, Pilates is one of the most effective exercises out there.
You might be wondering, “Can Pilates really help me shed belly fat?” The answer is yes!
Pilates focuses on building core strength, improving posture, and increasing flexibility, all of which play a huge role in a toned midsection.
7 Pilates Moves to Strengthen Your Core and Lose Belly Fat
Here are 7 Pilates moves that’ll not only help you strengthen your core but also help you start seeing those belly-fat-busting results.
1. The Hundred
The Hundred is a classic Pilates move, and for good reason—it gets your blood pumping, tones your abs, and challenges your core all in one go. It’s also a great warm-up exercise for the rest of your routine.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your legs to a 45-degree angle (or higher for more intensity), and extend your arms by your sides, parallel to the ground.
- Begin pumping your arms up and down in small, controlled movements, keeping your core engaged.
- Inhale for five counts, then exhale for five counts. Do this for a total of 10 breaths (that’s 100 counts—hence the name!).
Pro tip: Make sure you’re not arching your lower back. If your lower back starts to lift off the floor, lower your legs to a more comfortable angle.
2. Roll-Up
The Roll-Up is perfect for engaging your abdominal muscles while also helping with spinal flexibility. It’s a slower movement that gives you the opportunity to really feel each muscle working.
How to do it:
- Lie on your back with your legs extended straight out and your arms overhead.
- Slowly peel your body off the mat, one vertebra at a time, as you reach your hands toward your toes.
- Roll down one vertebra at a time, keeping your core engaged to protect your lower back.
Pro tip: If you can’t reach all the way up at first, use a yoga strap around your feet for added leverage.
3. Plank
It doesn’t get more fundamental than a plank. But it’s not just about holding still—it’s about maintaining perfect form and really activating your core.
Adding a Pilates twist can make this simple move a lot more effective for belly fat.
How to do it:
- Start in a push-up position with your hands directly beneath your shoulders and your body in a straight line.
- Engage your core, squeeze your glutes, and hold the position.
- Keep your body in a straight line, making sure your hips don’t sag or pike upward.
Pro tip: Start by holding the plank for 20 seconds and gradually build up to 1 minute or more. Challenge yourself!
4. Teaser
The Teaser is one of the most effective Pilates moves for targeting your core, and it’s also a great way to improve your balance and flexibility. It requires a lot of core strength to perform, so it’s perfect for toning your belly.
How to do it:
- Lie flat on your back with your legs extended and arms by your sides.
- Lift both your legs and upper body off the mat at the same time, bringing your torso and legs into a V-shape.
- Hold for a second, then slowly roll back down to the mat.
Pro tip: Keep your lower back pressed into the floor as much as possible to prevent strain.
5. Scissors
This move is not only effective for strengthening your abs, but it also targets the obliques and hip flexors. It’s like a fun variation of leg raises that challenges your entire midsection.
How to do it:
- Lie on your back with both legs extended.
- Lift one leg toward the ceiling and lower the other leg a few inches off the floor.
- Switch legs in a scissor-like motion, keeping your core tight the entire time.
Pro tip: If your back starts to arch, lower your legs to a more comfortable height to maintain proper form.
6. Single-Leg Stretch
The Single-Leg Stretch is another core-strengthening Pilates move that targets your lower abs and helps burn belly fat. It’s a simple move that can be easily modified depending on your fitness level.
How to do it:
- Lie on your back with your knees pulled into your chest and your head and shoulders lifted off the mat.
- Extend one leg straight out as you reach your opposite hand to your ankle, pulling the knee in toward your chest.
- Switch legs, alternating the stretch as you engage your core.
Pro tip: Make sure to exhale as you stretch your legs out to keep the core engaged and maintain control of the movement.
7. Double-Leg Stretch
The Double-Leg Stretch is a more advanced move that involves both arms and legs, making it an effective way to engage your entire core.
It’s a great way to work your abs, arms, and legs at the same time.
How to do it:
- Start by lying on your back with your knees pulled into your chest and your head and shoulders lifted.
- Extend both arms overhead and both legs out simultaneously, keeping your core tight.
- Circle your arms around and bring your knees back to your chest.
Pro tip: Keep the movement slow and controlled, focusing on using your core to power the motion rather than your legs or arms.
A Few Key Tips to Maximize Results
While these 7 Pilates moves will definitely help you strengthen your core, there are a few other tips to make sure you’re getting the most out of your workouts and targeting that belly fat effectively:
- Consistency is key: You won’t see results overnight, but if you stick to your Pilates routine, you’ll notice your core getting stronger and your belly fat shrinking over time.
- Engage your core properly: It’s tempting to just “go through the motions” when doing Pilates, but really focusing on engaging your core will make each move more effective.
- Incorporate full-body movement: Pilates isn’t just about core work. Try to incorporate full-body exercises to increase calorie burn and build strength.
- Diet matters: Remember, no amount of Pilates will melt belly fat if your diet isn’t on point. Focus on whole foods, staying hydrated, and cutting back on processed sugars.
Final Thoughts
Pilates is such a fantastic way to build strength and tone your core, especially when it comes to targeting belly fat.
The key is consistency, proper form, and patience. Incorporating these 7 Pilates moves into your routine will help you strengthen your core and make noticeable improvements in your fitness.
But remember, it’s not just about what you do on the mat—it’s about how you combine it with a balanced diet and a healthy lifestyle.
So, next time you roll out your mat, try these moves with intention, and watch as you start feeling stronger, more confident, and ready to take on whatever comes your way.
Belly fat doesn’t stand a chance when Pilates is in the picture!
Can Pilates really help me lose belly fat?
Yes, Pilates can help you lose belly fat, but it’s important to remember that no exercise can target fat loss in specific areas.
Pilates helps strengthen your core, improve posture, and increase muscle tone, which can give the appearance of a leaner midsection.
For the best results, combine Pilates with a healthy diet and full-body cardio exercises to burn calories and reduce overall body fat.
How often should I do Pilates to see results?
To see noticeable results, aim to practice Pilates 3 to 4 times a week. Consistency is key! Each session should last around 30-60 minutes, focusing on core exercises and full-body movement.
Over time, you’ll build strength, improve flexibility, and see changes in your core and overall fitness.
Is Pilates suitable for beginners?
Absolutely! Pilates is very adaptable and can be modified to suit all fitness levels, including beginners.
If you’re new to Pilates, start with basic exercises, focus on form, and gradually increase the intensity as you become stronger.
With time and practice, you’ll be able to advance to more challenging movements.
