11 Pilates Ab Exercises Trainers Love

Nothing works the core quite like Pilates ab exercises. According to Pilates instructor Paula Present, they’re beneficial because each move is meant to be done slowly and with control, which really fires up your core muscles. Here, instructors share their go-to moves.

The 100

Pro Gia Calhoun says this ignites your entire core.

- On your back, raise legs, bend knees, shins parallel to floor.

- Extend arms out a few inches off floor.

- Inhale for 5, out for 5, pumping arms up and down with control.

- Keep shoulders, neck relaxed.

Repeat 100x.

Plank

Calhoun says this classic move is also a great full-body warmup.

- Get on all fours, step legs out straight behind you.

- Tuck toes under, lift knees off mat.

- Keep hands under shoulders, lengthen spine.

- Hold 30 seconds.

Side Plank

Instructor Kate Cherichello says this targets the obliques.

- From plank, take left arm off ground, tip to side.

- Stack feet, keep legs straight. Put right knee down to modify.

- Reach top hand to ceiling.

- Hold for 30 seconds.

- Repeat on other side.

Hip Dips

Club Pilates instructor Vanessa Johnson suggests this plank variation for extra core work.

- In forearm or high plank position, drop left hip to the side.

- Raise it back to center.

- Dip your hip down to the right.

- Bring back to center.

Repeat 10 times per side.

Scissor Kick

Calhoun recommends these to target the core, glutes, and adductors.

- Lie on your back, lift left leg up to sky.

- Use hands to pull left leg to face as you curl head up.

- Hover right leg off floor.

- Switch sides and alternate for one minute.

Pendulum

Johnson says this move is great for the oblique muscles.

- Lie flat on your back, arms extended out to either side.

- Bring feet up off ground, knees bent 90 degrees.

- Swing legs side to side, keeping arms down.

Swimming

Johnson loves this Pilates core and back-strengthening exercise, which is similar to the Superman.

- Lie on stomach.

- Extend arms forward, legs back.

- Lift left arm and right leg.

- Begin to alternate, paddling arms and legs up and down.

Keep going for one minute.

Curl Ups

Johnson says this move is similar to a standard sit-up.

- Lie on your back, bend knees, keep feet flat on ground.

- Rest arms at sides.

- Curl your chin in as you bring shoulders off mat.

- Hold for one breath.

- Roll back down slowly. Repeat.

Double Leg Stretch

Present says this stretch works the rectus and transverse abs.

- Hug knees into chest, head lifted.

- Send arms overhead as you extend both legs out. Keep feet, head, and arms raised.

- Engage abs, curl back in. Repeat for 30 seconds.

Teaser

Kaleen Canevari says this move hits the rectus ab muscles and obliques.

- On back, arms out to side, reach legs to ceiling. Bend knees to modify.

- Roll up to seated, legs stay lifted.

- Lower and lift legs, keeping feet off floor.

- Lower to ground. Repeat 5x.

Bicycles

Try bicycle crunches to work rectus abdominus muscles and obliques, says Canevari.

- Start on back, legs in tabletop, hands behind head.

- Lift chest, curl up.

- Twist right shoulder to left knee, extend right leg.

- Exhale, switch sides. Repeat for 30 seconds.