Stomach that protrudes from jeans, feeling of bloating after meals, crunches that pull especially on the neck… Many end up looking for a gentler method to regain a defined waistline. Pilates promises to work the center of the body without tormenting the back or neck. And one thing is intriguing: certain movements directly target the lower abdomen area.
By playing on breathing and alignment, Pilates mainly activates the deep abs, those which shape the waist from the inside. It is on this principle that qualified sports fitness coach Myriam Ferrus, Pilates expert, has selected five favorite exercises to help sculpt toned abs and promote a flat stomach.
Why Pilates slims the waist by targeting the deep abs
To fully understand the flat stomach effect, it all starts from the difference between superficial abs and deep abs. As Audrey Brun, Pilates teacher, recalls, she explains, quoted by Aufeminin.
This “center” also protects the back and improves posture. , summarizes Mélanie Micaux, sports coach, Pilates teacher and dietitian, quoted by Marie Claire. Result: a waistline that takes shape, without traumatic series of crunches.
Pilates: the coach’s 5 favorite exercises for toned abs
In the selection of Myriam Ferrus (@pilates_classic_and_fun), five movements systematically appear to tone the abdominal muscles:
- Single Leg Stretch: transverse and obliques, postural endurance.
- Double Leg Stretch: overall abdominal belt, shoulder and hip mobility.
- Double Leg Lower Lifts: lower abs, very engaged lower abdomen.
- Shoulder Bridge with kick: glutes, hamstrings, back, core core.
- Scissors: hip mobility, continuous activation of the abs.
Lying on your back, the Single Leg Stretch and the Double Leg Stretch are practiced with alternating legs, coordinating each change of leg with inhalation or exhalation. Double Leg Lower Lifts require you to lower both legs straight from a Pilates V, keeping your lower abdomen in to come back up without arching. The Shoulder Bridge with kick is performed in a bridge, pelvis aligned with shoulders and knees, then one leg rising towards the ceiling before descending to the level of the supporting knee. Finally, the Scissors alternate one leg towards the ceiling, the other towards the floor, with two small pulls on the high leg with each inhalation.
How to incorporate these Pilates exercises into your flat stomach routine
A mini-session at home can follow this order: Single Leg Stretch, Double Leg Stretch, Double Leg Lower Lifts, Shoulder Bridge with kick, then Scissors. Eight to ten repetitions per exercise, at a slow pace, are sufficient initially. Some practitioners report rapid effects: says Véronique, retired nurse, quoted by the My Jugaad site.
Coach Nathalie Errandonea also reminds us that the living room can become an improvised studio: she explains, quoted by Vogue. The idea remains to practice for a few minutes several times a week, barefoot on a non-slip surface, engaging the perineum with each exhalation and stopping as soon as unusual pain appears.
Flat stomach Pilates: how long does it take to see results?
Feedback often speaks of changes in around three weeks, provided you practice several times a week and combine this work with a balanced lifestyle.
Do these 5 Pilates exercises replace classic crunches?
They target the deep abs more and relieve the back and neck. Many people use them instead of crunches to reshape the waist.
How many times a week to do this Pilates abs routine?
Aim for two to three full sessions per week, keeping your breathing smooth and your lower back heavy on the mat, rather than piling on the reps.
Are these Pilates exercises suitable after 60?
Yes, provided you apply a reduced amplitude, maintain control of the center and seek medical advice in the event of back or heart problems.
