Crunches, painful neck and stomach that won’t move: many women know this scenario. With Pilates, the logic changes, because the method works the deep muscles without damaging the back. A coach shares here her favorite routine to awaken the abdominal muscles.
Behind the exercises chosen by Myriam Ferrus, Pilates teacher, the objective is clear: strengthen the transverse, oblique and perineum muscles for a flat stomach, while preserving the neck and lower back. Certain sequences are described as one and true by a Pilates teacher cited by .
Pilates and deep abs: the real secret to a flat stomach
With Pilates, the idea is to strengthen the deep muscles of the trunk rather than multiplying chest lifts which tire the neck.
In a video posted on May 3, 2026 on her Instagram page, Clarisse Ernoux, yoga and Pilates teacher, announces: , reports. For her, these movements strengthen the deep abs and the perineum, while remaining gentle on the back and neck.
Myriam Ferrus’ 5 favorite Pilates exercises
For her part, Myriam Ferrus, fitness coach and Pilates expert, shares five exercises that she considers essential for a toned stomach. Slow movements that strengthen the back, stabilize the pelvis and use the entire abdominal muscles, including the lower part which is often difficult to target.
- Single Leg Stretch to activate transverse and obliques.
- Double Leg Stretch, which recruits the entire abdominal belt.
- Double Leg Lower Lifts, very targeted on the lower abdomen.
- Shoulder Bridge with kick to work the posterior chain.
- Scissors, or scissors, to mobilize the hips.
Single Leg Stretch and Double Leg Stretch are performed lying on your back, knees close to the chest, alternating the extension of the legs at approximately 45°. Taken together, these two exercises create a very intense combo for the core of the body. Double Leg Lower Lifts require you to keep your lower back neutral to target your lower abdomen without pain.
Home routine: how to do these flat stomach Pilates exercises
To structure a small home session, count 10 to 20 repetitions per exercise, one to two series depending on your energy. Clarisse Ernoux recommends contracting the deep strap in This gesture protects the perineum and lower back.
The Shoulder Bridge with kick and the Scissors complete the routine by mobilizing the hips, glutes and back. Keep your upper body well anchored in the mat and adjust the amplitude to avoid compensations. The idea remains to work without creating bad tension in the neck or lower back.
How often to do this flat stomach Pilates routine?
Three times a week are enough to feel the strengthening of the center.
Are these Pilates abs exercises suitable for beginners?
Yes, just reduce the leg range and the number of repetitions.
Can we do this routine after pregnancy?
First seek the advice of a healthcare professional in the event of diastasis or lower back pain.
