3 Pilates Exercises Personal Trainers Recommend for Flatter Stomachs

By atul
5 Min Read

Title: 3 Pilates Exercises Personal Trainers Recommend for Flatter Stomachs


A flat and toned stomach is a fitness goal many people strive for, and for good reason. A strong core not only looks great but also plays a crucial role in overall health and well-being. While there are numerous exercises and routines to target the core, Pilates stands out as one of the most effective methods. In this blog, we will explore three Pilates exercises that personal trainers often recommend to help you achieve a flatter stomach.

  1. The Hundred

The Hundred is a classic Pilates exercise that effectively engages your abdominal muscles while improving your overall core strength and endurance. Here’s how to perform it:

  • Start by lying on your back with your legs extended and arms by your sides.
  • Lift your legs off the floor, keeping them straight, and simultaneously lift your head, neck, and shoulders off the ground.
  • Inhale for a count of five while pumping your arms up and down in small, controlled movements.
  • Exhale for a count of five while continuing the arm pumps.
  • Repeat this inhale-exhale cycle for a total of ten breath cycles (100 arm pumps).

The Hundred is an excellent exercise to build core endurance and stabilize your midsection. To make it more challenging, you can lower your legs closer to the ground while maintaining proper form.

  1. Rolling Like a Ball

Rolling Like a Ball is another Pilates move that engages the abdominal muscles and improves balance and coordination. To perform this exercise:

  • Sit on the floor with your knees pulled into your chest and your feet off the ground.
  • Hold onto your shins just below your knees.
  • Round your spine and balance on your tailbone, lifting your feet slightly off the floor.
  • Begin to roll backward to your shoulder blades, then use your core muscles to return to the balanced position.
  • Repeat this rolling motion for a set number of reps.

Rolling Like a Ball helps strengthen the deep muscles of the abdomen and teaches control and balance, which are essential for a toned stomach.

  1. The Plank

The Plank is a staple in core-strengthening routines and a fundamental Pilates exercise. It targets not only the abdominal muscles but also the entire core, including the back and obliques. Here’s how to do it:

  • Start in a push-up position with your hands directly under your shoulders and your legs extended straight behind you.
  • Engage your core muscles to create a straight line from your head to your heels.
  • Hold this position for as long as you can maintain proper form, ideally starting with 30 seconds and gradually increasing the duration as you get stronger.
  • Be sure to keep your hips level and avoid sagging or arching your back.

The Plank is excellent for building overall core strength, which is essential for achieving a flatter stomach and preventing lower back pain.


Achieving a flatter stomach goes beyond aesthetics; it’s about building a strong and stable core that supports your overall health and fitness. Pilates offers an effective and holistic approach to core strengthening, and the exercises mentioned above are just a few examples of the many Pilates movements that can help you reach your fitness goals. Whether you’re a Pilates enthusiast or new to this form of exercise, incorporating these exercises into your routine, with proper technique and consistency, can help you on your journey to a flatter and more toned stomach. Remember to consult with a certified personal trainer or Pilates instructor if you’re new to these exercises or have any underlying health concerns.

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