“Pilates is all about the core!”
That’s a phrase you’ll hear from many Pilates instructors—and for good reason. It perfectly captures the essence of this workout method: activating and controlling your core muscles.
According to Pilates experts Laura Cabral and Juan Bosco Calvo, the founder of Pilates, Joseph Pilates, developed around 34 mat-based exercises (many inspired by yoga), over 100 equipment-based exercises, and with all the variations included, the Pilates system now includes more than 300 different movements.
But among those 300+ exercises, which ones are the best for strengthening the abdominal area? Below are five expert-approved classic Pilates moves that are especially effective for targeting the transverse abdominis—the deepest core muscle. When this muscle is properly engaged and strengthened, it helps prevent lower belly bulge and anterior pelvic tilt.
1. Hands-and-Knees Balance (Quadruped Position)
This is a classic core stability move in Pilates. Start in an all-fours position and challenge your balance by lifting one leg (three-point support) or extending opposite arm and leg simultaneously (two-point support). These positions force your abs to perform isometric contractions—holding tension without movement—making it a foundational exercise for core strength.
2. The Hundred
A well-known Pilates beginner move, the Hundred is somewhat similar to yoga’s Boat Pose. You lift your legs and upper body slightly off the mat while pumping your arms rapidly by your sides. This rhythmic movement activates the core dynamically and can be adapted to suit beginners or advanced practitioners.
3. The Bridge
Not only does the Bridge strengthen your abs, but it also improves spinal mobility and builds glute strength. Lying on your back, you slowly lift your hips and spine off the mat, segment by segment, forming a bridge. It’s an excellent exercise for integrating core and glute activation.
4. Hip Flexion and Extension
Lying on your back, perform movements like leg raises or alternating leg extensions while keeping your pelvis stable. Although these motions seem simple, maintaining pelvic control throughout makes them incredibly effective for working the lower abs and stabilizing the pelvic region—essentially creating a “natural corset.”
5. Balance Training
Any type of balance exercise is great for developing core control. For instance, standing on one leg while performing arm movements can sharpen focus, enhance full-body stability, and boost proprioception (your body’s sense of position and movement).
These Pilates moves don’t just flatten your belly—they build a stronger, more stable foundation for your whole body. Whether you’re a beginner or an experienced practitioner, incorporating these exercises into your routine can help you connect to your core on a much deeper level.
