Pilates is one of the most effective ways to get a flat stomach. Why? Because pilates involves the work of rarely activated deep muscles and the transverse abdominal muscles. They are what determine the final appearance of your belt area. Learn about pilates exercises, thanks to which you will get a flat, firm stomach and eliminate the sides.

Pilatesis the perfect activity for women who want to get aflat stomachand get rid of their belly. The effectiveness of Pilates in modeling the abdomen is based on two factors:

  • first, this training strengthens the very important but often neglected deep muscles; they are a kind of scaffolding for the spine and the whole body - if they are strong, they help to maintain the correct posture and cause the belly to be pulled in automatically. Thanks to this, our figure seems taller and slimmer;
  • secondly, pilates strengthens the transverse muscles around the hips. They make the skin of the abdomen more tight and taut. If they are weak, loose, the belly sticks out, and on the sides there is a fat in the form of the so-called "Bacon".

The following Pilates exercises for a flat stomach have been selected to strengthen the weakened deep and transverse muscles. But remember, if you're struggling with a protruding belly, cardio training is essential, as it burns fat. By combining aerobics with pilates, you will get the best results.

Pilates for a flat stomach - how to exercise?

If you want to model the waist area, do the following set of exercises 3 times a week. After pilates training, exercise aerobics for a minimum of 30 minutes - use, for example, an elliptical cross trainer, stepper, stationary bike, and if you do not have these devices, you can jog or jump rope. Hula hoop training and exercises on a twister, i.e. a rotating plate with lines, bring very good results.

Do cardio training either after Pilates training or on non-exercise days. It is important that it lasts at least 30 minutes with a heart rate of at least 130 beats per minute.

You don't have to stick to one variant - mix activities together. One day you can run, the next you can ride a bike or go on a trampoline. The more varied the effort, the faster you will burn fat.

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Pilates for a flat stomach - exercise set

1. Rollover

Crunches with spine rollers do not burden the lumbar spine. It's important to do them slowly, without jerking.

Sit on the floor, pull your shoulder blades together, bend your legs at the knees and place your feet flat on the ground. Extend your arms in front of you and bring your hands together as if in prayer. Take a deep breath and then, exhale, slowly lay your back on the floor, sticking it vertically to the mat. Keep your abdominals taut at all times, with your arms constantly stretched forward. When you put your shoulder blades down, stop the movement and roll your spine back to the sitting position. Repeat the exercise 8 times.

Check: How to lose your stomach in a month? 10 tips from a fitness trainer

2. Drawing circles with your foot

Lie comfortably on your back. Stretch your arms along the body and straighten your legs completely. Pull your stomach in and glue your loins to the floor. Slowly raise your extended leg up until it is perpendicular to the ground. Pull your foot down. Start making small circles with your raised foot upward, as if you were drawing small circles on the ceiling. Movement should come out of the pelvis. Breathe evenly. Make 6 circles in each direction and slowly lower your leg. Lift the opposite foot and repeat the same exercise.

3. Side hips lift

Keep your navel tucked under your spine during all exercises. The pelvis should be in a neutral position. Remember to breathe deeply.

Sit sideways on your hip, lean on an outstretched arm. Bring your legs together and straighten them. Place your other hand comfortably on the opposite hip. Inhale, lift your hips sideways and in an arc, bring your arm above your head. Your body should form a straight line from foot to hand. Allow to inhale for 3 seconds, then as you exhale, slowly lower your arm and hip to the ground (but do not put it down completely). Inhale and raise your hips and arm again. Repeat 6 times on both sides of the body.

4. Excavations lying sideways

Keep the starting position from the previous exercise, except that instead of leaning on your hand, lean on your forearm (put your palm flat on the ground, point your fingers forward). Lift the outer leg a few centimeters off the ground (it should be straight). Tighten your abdominal muscles tightly and, on the exhale, dig a straight lineleg - until it forms a right angle with the body. Inhale, bring your legs together again. Repeat 6 times rhythmically without putting your foot on the floor. Then change the page.

5. Plank with rotations

Take the plank position, leaning on your forearms. Note - it is very important that you tense your abdomen tightly, as if you are trying to pull your navel under your spine. In addition, slightly tuck the pelvis underneath you. Then, twist your torso and, inhaling, lower your hip towards the ground as if you were going to touch the floor with it. Return to starting position with the exhalation. Do the same with the other hip. Repeat the movement alternately 10 times.

6. V-up crunches

Sit on the floor, bend your knees, put your feet flat on the ground. Straighten your back, tighten your shoulder blades. Lift your feet off the ground and at the same time bring your thighs closer to your chest with your arms around your legs. Try to keep your balance in this position by sitting only on your buttocks, without any support (it may be difficult at first). Then slowly tilt your torso back as you bring your arms above your head and straighten your legs at the same time. Your silhouette should take the shape of the letter V. Hold for 3 seconds, then bend your knees again and put your arms around them. Repeat 8 times.

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