Flat Stomach Exercises for Women with Pilates

What better way to do stomach exercises for women than in 10 minutes a day with Pilates based exercises. They are fun, energizing, and make you feel great after!

6 Best Flat Stomach Exercises

These exercises can each be performed for 1-2 minutes and should be done with only the best form. When you start losing your form and concentration move on to the next exercise in your flat belly workout.

1. Pilates Rollup:

Pilates flat stomach exercise image

This is a great Pilates exercise to warm up the spine with. It helps to get circulation flowing up and down the spine and energizes the body.

Begin the Pilates Rollup lying flat on your mat with your arms overhead.

Inhale and feel the length in your spine as you flex your feet, then exhale to bring your arms up and nod your head looking to your toes.

Keep exhaling as you roll your spine lifting up out of the hips all the way out to your toes stretching forward.

Inhale to sit up and then exhale as you PEEL the spine back down the mat slowly, reaching the waist first and flattening and deepening the abdominal muscles.

Repeat this exercise for 6-8 repetitions.

Tips: If you are jerking yourself up and down on this flat stomach exercise then check out this page for modifications to the Pilates Rollup exercise.


2. Double Leg Stretch

flat belly exercise image

This is a fun and challenging exercise in this flat belly workout. The most challenge you will have is keeping your head lifted from your abdominal muscles.

Begin lying on a mat with your hands across your tucked knees.

Bring your head and shoulders off the mat and inhale as you extend your arms and legs long and away. Keep your ribcage against the mat as you extend.

Exhale as you circle the arms and pull the legs back into your chest. Inhale to repeat the exercise for 4-6 repetitions.

Tips: If your neck gets tired do the exercise with your head down. Concentrate on flattening and lengthening the spine and abdomen as you stretch.


3. Pilates Teaser for a Flat Belly

pilates teaser for a flat belly image

This is probably one of the most difficult Pilates stomach exercises for women as it combines deep abdominal strength along with balance.

I like to begin sitting up holding my legs.

Inhale as you extend your arms and legs and then exhale as you slowly peel the spine down the mat as you simultaneously lower the legs to the mat.

Inhale on the mat bringing your head up first and then exhale as you peel the spine and legs back up to this V-Sit position.

Repeat for 4-8 repetitions.

To see this exercise modified for you check out the Pilates Teaser here.


Stomach Exercises for Women on the
Core Ball

4. Exercise Ball Bridge Up

exercise ball bridge or hip lift image
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I wanted to add in a few of my exercise ball moves as they recruit and flatten all of the abdominal muscles and give you that flat belly look.

Lying with your feet on the exercise ball exhale as you press your feet into the ball to flatten the stomach and lift the hips up as shown finding your balance at the top.

Inhale at the top and then exhale as you peel the spine back down to the mat. Repeat for 6-10 repetitions.


5. Ball Side Extension

exercise ball side extension image
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Here is a good side oblique stomach exercise for women. It really helps to keep your waist long and lean.

I love the feeling of a long lean waist, that's what we women want. Especially after a few kids.

Begin lying on the side of your exercise ball with hips stacked over each other.

Inhale as begin lifting up through the bottom rib and arm as shown above. Then exhale as you slowly peel your spine back down over the ball.

Repeat this stomach exercise for 6-8 repetitions.

6. Flat Stomach Exercise Ball: Jack-knife

flat stomach exercise ball image
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And last, but not the least of my stomach exercises for women, this one for fun and challenge is the Jack-knife! This is definitely not as easy as it looks.

Begin in plank position with your knees on the ball and your hands on the mat under your shoulders.

Exhale as you tuck your knees to your chest as shown, flattening the stomach as you push your tailbone up to the sky.

Inhale to extend the legs back out to plank.

Repeat for 8-10 repetitions.

See this one and more of my stomach exercises for women on the ball here.




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