How Pilates could be the secret to a flat stomach – and four tummy-tightening exercises that can be done at home

PILATES is currently experiencing a huge resurgence, with celebrities including Jennifer Aniston, Kate Hudson and Harry Styles all claiming to be avid fans.

In fact, with more famous faces (and their outrageously lean, limber bodies), putting the workout on a pedestal, it’s nabbed the health halo from yoga.

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Pilates is Googled 74k times a month in the UK, compared with 65k searches for yoga, and at-home, free workouts are on the rise. 

“Pilates can be for anyone, at any age and any ability,” says Helen O’Leary, physiotherapist and instructor at Complete Pilates.

“It ranges from non-weight-bearing or partial-weight-bearing moves after injury or surgery, to helping elite athletes.”

Pilates focuses on balance, posture, strength and flexibility – but it’s not easy. It’s renowned for generating a serious muscle burn, and offers an intense core workout. 

Here’s how Pilates could be the key to a flatter stomach. 

What Is Pilates?

It started as a workout created by Joseph Pilates in the early 20th century to alleviate ill health, and has since become a worldwide phenomenon.

“Pilates uses slow and controlled movements to help the stabiliser muscles work and develop, offering you a better base level of support,” says Helen.

“This is often why people stand up straighter, feel that they move with more ease and struggle less with pain.” 

The moves, which include toe taps and pendulums, may look simple.

But with a strong emphasis on technique, the burn sets in fast.

Types of Pilates include Mat (without equipment), Reformer (using a machine that looks like a bed frame) and Classical (the traditional exercises designed by Joseph Pilates).

Confused about the difference between yoga and Pilates?

Yoga focuses on flexibility and broad muscle groups, while Pilates focuses on muscle toning, body control, and core strength.

Core Central 

The core is complex. “It’s more than just your abdominals – it is a system of deeper muscles that support movement,” says Helen.

In fact, several of the core muscles connect to the pelvis, hips, spine, diaphragm and pelvic floor.

They support you when lifting heavy weights, so the stronger they are, the heavier you can lift, helping to develop a flatter stomach. 

“Strengthening these muscles leads to more support around your spine, helping you stand up straighter,” says Helen.

This will make you appear to have a flatter stomach, as you are not slouching. People with back or hip pain may also benefit.

Remember, core exercises alone will not give you a flatter stomach.

To burn fat, you also need cardio to raise your heart rate, such as walking, running or cycling, and a balanced diet.

Four Tummy-Tightening Moves  

Pilates is a whole body workout, but most of the exercises involve the core.

These four moves are targeted primarily at the core, and can be done at home.

“They get progressively harder, so start at the beginning and progress through,” says Helen. 

Femur arcs

Lie on your back with your head on a cushion.

As you breathe out, lift one leg, then the other to tabletop position (90 degrees at your hips, 90 degrees at your knees).

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Moving from the hip, slowly lower the leg to touch the toes to the floor for a count of three.

Bring the leg back up a little quicker and repeat on the other side.

Repeat with alternate legs for 45 seconds. “Keep the static leg still so it doesn’t come closer towards you as the other leg is moving,” says Helen.

And keep your back glued to the floor by imagining your belly button being pulled down.

Chest lift

The chest lift is like a crunch, and helps work the upper abdominals.

Start on your back with your knees bent and feet flat on the floor.

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Have your hands behind your head and fingers interlaced.

Take a breath, contract the core muscles and lift your head and shoulder blades from the floor, keeping the lower back flat to the ground.

Exhale as you rise, looking at your thighs. Pause at the top and take your hands behind your thighs. Pull yourself up a little bit further, allowing your whole spine to flex.

Pause, then take your hands back behind your head, trying to maintain the position without the support of holding your legs. Slowly lower yourself back to the floor, then repeat 10 times.

“An exhale breath can help you come up further,” says Helen. “If you have neck pain, keep your gaze on your upper thighs or pubic bone to help.”

Criss-cross

Start on your back. Come up into a chest-lift position and stay there.

As you exhale, bring the knee of one leg to your chest, and rotate your rib cage towards it.

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At the same time, extend the opposite leg, mid-air, pointing the toes.

Come back through the middle and change sides/legs.

Do 10 repetitions slowly, then increase the speed and do 10 fast. This should take around 40 seconds.

Build up the time and reps until you get to one minute. “This will really challenge your upper abdominals,” Helen says.

“Bring the leg that you are turning towards closer to your chest to flex your spine and work the lower abdominal muscles.”

Superman tucks

Start on all-fours.

As you exhale, extend one arm and the opposite leg away from you, trying to avoid shifting your weight to either side.

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Bring the arm and leg back in, tuck the tailbone under and flex your whole spine.

As you extend the legs and arms, make your spine neutral.

Do eight reps on each side. “Stay as straight as possible,” Helen says.