If you’re looking for a sculpted core, Pilates is one of the most effective ways to get there. Unlike crunch-heavy routines, Pilates focuses on slow, controlled movements that activate deep abdominal muscles, improve posture, and build functional strength.
Pilates works your entire core—not just the six-pack muscles but also the obliques and the transverse abdominis, the deep internal muscles that support your spine and help you move with balance and control. Whether you’re a beginner or already experienced, these 15 Pilates exercises can help you tone your abs while also improving mobility and stability.
Here are the best Pilates ab exercises to include in your routine, plus how to perform them with proper form for maximum results.
1. The Hundred
This classic move targets the deep core muscles and warms up your entire body.
How to do it:
Lie on your back, lift your legs to a tabletop position, and raise your head, neck, and shoulders. Extend your arms alongside your body and pump them up and down while inhaling for 5 counts and exhaling for 5 counts. Repeat for 100 pumps.
2. Single-Leg Stretch
A great move to target the lower abs and coordination.
How to do it:
Lie on your back with knees bent in tabletop. Extend one leg out at a time while pulling the opposite knee toward your chest. Switch legs, keeping your head and shoulders lifted.
3. Double-Leg Stretch
This variation challenges your entire core and teaches control.
How to do it:
Start in the same position as the single-leg stretch. Extend both arms and legs away from your center, then circle your arms around to hug your knees again. Keep your abs tight to prevent arching your back.
4. Criss-Cross
This move focuses on the obliques for waist definition.
How to do it:
From a tabletop position, lift your head and shoulders and twist your upper body so that your right elbow meets your left knee. Switch sides and continue in a controlled motion.
5. Scissor Kicks
Targets the lower abs and helps increase flexibility in the hamstrings.
How to do it:
Lie on your back, lift both legs toward the ceiling, and lower one leg just above the floor. Grab the raised leg and pulse it twice, then switch. Keep your shoulders off the ground.
6. Leg Circles
This move strengthens the lower abdominals and improves hip stability.
How to do it:
Lie on your back with one leg extended toward the ceiling. Circle your leg across your body, down, and around in a smooth motion. Perform 5 to 10 reps in each direction before switching legs.
7. Plank to Pike
Combines core control with upper-body strength.
How to do it:
Start in a plank position. Lift your hips toward the ceiling to form an inverted V (pike), then return to plank. Maintain core engagement throughout.
8. Pilates Roll-Up
Improves spinal mobility and deep core activation.
How to do it:
Lie flat with arms extended overhead. Inhale, then exhale and roll up one vertebra at a time until you’re sitting tall. Reverse the movement back to lying down.
9. Teaser
One of the most iconic Pilates moves for full-core activation.
How to do it:
Lie on your back with arms overhead. Lift your legs to a 45-degree angle and roll your torso up to form a V-shape with your body. Hold briefly, then lower back down.
10. Side Plank with Twist
Targets the obliques, shoulders, and lower core.
How to do it:
Start in a side plank on one forearm. Extend your top arm to the ceiling, then thread it under your torso as you twist. Return to start and repeat before switching sides.
11. Heel Taps
A low-impact move that isolates the lower abs.
How to do it:
Lie on your back with legs in tabletop. Slowly lower one heel to tap the floor, then return to start. Alternate legs while keeping your lower back pressed into the mat.
12. Reverse Crunch
Strengthens the lower abdominal muscles and pelvic control.
How to do it:
Lie on your back, legs lifted with knees bent. Contract your abs to curl your hips off the floor and bring your knees toward your chest. Lower slowly.
13. Toe Taps
Another gentle yet effective movement for core endurance.
How to do it:
Lie on your back, legs in tabletop. Lower one foot to tap the ground, then return. Maintain core stability and avoid arching your back.
14. Swimming
This prone position exercise tones the back and activates the full core.
How to do it:
Lie face down with arms and legs extended. Lift opposite arm and leg, then alternate in a flutter motion. Keep your neck neutral and core tight.
15. Saw
Works the waistline and improves spinal flexibility.
How to do it:
Sit with legs extended in a wide V. Stretch your arms out to the sides. Twist your torso and reach your front hand toward the opposite foot, as if “sawing” past your pinky toe. Return to center and switch sides.
Tips for Best Results
- Perform each move with slow, controlled motion.
- Breathe deeply and sync movement with breath.
- Engage your abs fully in every rep.
- Focus on quality over quantity.
Final Thoughts
Pilates offers a smarter way to tone your abs while supporting spine health and posture. These 15 exercises go beyond the surface to activate deep core muscles and improve how your entire body moves. Whether you’re a beginner or advanced, practicing these movements regularly can help you build a strong, defined midsection and a more balanced body overall.
