The Best Pilates Core Workout to Sculpt Lean Abs-by Tyler Read

Table of Contents

Pilates is renowned for its ability to strengthen the core, improve flexibility, and promote lean muscle tone. If you want to sculpt lean abs, a Pilates core workout can be highly effective. This workout focuses on six key exercises that target your abdominal muscles, helping you achieve a toned midsection.

Incorporating these Pilates exercises into your routine can effectively target and sculpt your core, leading to lean and defined abs. Consistency is key, so aim to perform this workout three to four times a week for the best results. Remember to focus on your breathing and form to maximize the benefits of each movement.

Now, let’s explore the best Pilates core workout for lean abs. Happy sculpting!

The Hundred

The Hundred is a classic Pilates exercise that warms up the body and engages the core muscles.

Lie on your back with your legs lifted to a tabletop position (knees bent at 90 degrees). Lift your head, neck, and shoulders off the mat. Extend your arms straight by your sides, a few inches off the floor. Pump your arms up and down while inhaling for five counts and then exhaling for another five counts. Complete 10 sets (totaling 100 arm pumps).

Single-leg Stretch

This exercise targets the lower abs and promotes coordination.

Lie on your back with your knees bent and shins parallel to the floor. Lift your head, neck, and shoulders off the mat. Extend your right leg out at a 45-degree angle while pulling your left knee toward your chest. Switch legs, extending the left leg and pulling the right knee in. Continue alternating legs in a controlled manner for three sets of 10 reps per leg (20 total).

Double-leg Stretch

This move challenges the entire core and improves stability.

Lie on your back with your knees bent and shins parallel to the floor. Lift your head, neck, and shoulders off the mat. Extend both legs out at a 45-degree angle while reaching your arms overhead. Circle your arms around and pull your knees back into your chest. Repeat the movement, maintaining control throughout for three sets of 10 reps.

Criss-cross

The criss-cross exercise targets the obliques and helps define the waistline.

Lie on your back with your hands behind your head and knees bent. Lift your head, neck, and shoulders off the mat. Extend your right leg out at a 45-degree angle while twisting your torso to bring your left elbow toward your right knee. Switch sides, extending your left leg and twisting to bring your right elbow towards your left knee. Continue alternating sides in a controlled manner for three sets of 10 reps per side (20 total).

Leg Circles

Leg circles work the lower abs and improve hip mobility.

Lie on your back with your arms by your sides. Lift your right leg straight up toward the ceiling. Draw a small circle with your leg, moving from the hip. Complete the circles in one direction, then switch to the opposite direction. Lower your right leg and repeat with your left leg for three sets of 10 circles in each direction per leg.

Plank to Pike

This dynamic move engages the entire core and boosts upper-body strength.

Start in a high plank position with your hands directly under your shoulders. Engage your core and lift your hips up toward the ceiling, forming an inverted “V” shape (pike position). Lower your hips back down to the plank position. Repeat the movement, maintaining a steady pace for three sets of 10 reps.