If you’re looking to build a stronger, more toned midsection, Pilates may be one of the most effective workouts to add to your routine. Known for its focus on controlled movements and deep muscle engagement, Pilates targets the entire core—not just the superficial ab muscles—helping improve strength, stability, and posture.
According to fitness experts, many traditional ab exercises like crunches only work a small portion of the abdominal muscles. Pilates, on the other hand, activates the full core system, including the deep stabilizing muscles, obliques, and lower back. This leads to a more balanced workout that can help sculpt the midsection while also supporting everyday movement and reducing the risk of injury.
If your goal is a stronger core and more defined abs, experts say these Pilates moves are some of the best to incorporate into your routine.
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1. The Hundred
Trainer Andrew White states that "unlike traditional crunches, which often only target specific abdominal areas, Pilates exercises engage the entire core and surrounding areas, offering a more comprehensive and effective workout."
He says that the hundred is a dynamic workout that activates the entire core area, fostering endurance, coordination, and engagement of the abdominal muscles to a greater extent than conventional crunches.
How It's Done: Begin by lying on your back. Lift your legs to a tabletop position, raise your head and shoulders off the mat, and energetically pump your arms up and down. Breathe deeply and rhythmically as you maintain the position.
2. Double Leg Stretch
White notes that this exercise "challenges your core stability as you extend and retract your limbs. By engaging a wider range of muscle groups and demanding balance, it provides a deeper and more controlled abdominal workout than traditional crunches."
How It's Done: Start with your legs in a tabletop position and your head and shoulders curled up. Extend your arms and legs outward, then circle your arms and hug your knees back into your chest.
3. Teaser
The Teaser presents a holistic core challenge, demanding strength, balance, and full-body coordination. White says it engages the entire abdominal region, surpassing the effectiveness of crunches by requiring deep muscle engagement and stability.
How It's Done: Lie on your back with your legs extended and arms overhead. Inhale to prepare, then exhale as you lift your legs and upper body off the floor, reaching towards your toes to form a V shape.
4. Criss-Cross
"This exercise specifically targets the obliques and rotational muscles, promoting a more comprehensive core workout. It enhances functional strength and provides a greater challenge than traditional crunches," he states.
How It's Done: With your hands placed gently behind your head and knees in a tabletop position, lift your head and shoulders off the mat. Twist your body to bring each elbow towards the opposite knee while extending the other leg.
5. Plank
White says the plank is one of the most effective Pilates-inspired moves for building core endurance because it engages not only the abdominals but also the shoulders, glutes, and lower back.
“Planks strengthen the entire core unit and teach the body to stabilize the spine,” he explains. By holding a static position, the deep abdominal muscles—including the transverse abdominis—activate to support posture and balance.
How It’s Done: Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels. Engage your core and glutes while keeping your hips level. Hold the position while breathing steadily.
6. Pilates Roll-Up
White notes that the roll-up is a classic Pilates exercise that strengthens the core while also improving spinal mobility and flexibility.
Unlike traditional crunches, the roll-up works through the entire abdominal chain and encourages controlled movement through the spine. This makes it particularly effective for strengthening the deep core muscles while also enhancing coordination.
How It’s Done: Lie on your back with your legs extended and arms reaching overhead. Slowly bring your arms forward and roll your spine up one vertebra at a time until you reach a seated position. Then reverse the motion with control as you roll back down to the mat.
7. Single Leg Kick
Certified Pilates instructor Lesley Logan says one of the best places to start if you’re looking to tone your glutes is with a single leg kick. This classic move is perfect for targeting not only your glutes, but your hamstrings as well.
Here’s how she says its done: Laying on your stomach, prop yourself up on your forearms. Open your collarbones and pull your heart forward. Reach your tailbone towards your heels and lift your abs away from the mat. Press your legs down on the mat parallel. With a pointed foot kick one heel towards your seat 2x. Stretch the leg to straight and repeat on the other side. Do 5-8x each side.
Here’s an extra tip to make sure you’re doing it right: “Notice if you’re lifting your hips as you kick or rocking hips side to side,” she says. “You should feel the hamstring/glute working with each kick.”
