Pilates Ab Workout: 8 Mat Moves for a Strong, Long Core
A Pilates-inspired ab workout on the mat: the hundred, roll-ups, single-leg stretch, criss-cross and more. Builds control, deep core strength and posture.
By Ayoub Farid · · 3 min read
Pilates is having a moment. In the ACSM's 2027 worldwide fitness trends survey, "balance, flow and core strength", driven by Pilates, yoga and barre, ranked third. Pilates mat work is excellent core training: slow, controlled and focused on deep stability and alignment.
Pilates principles for your abs
- Control over speed
- Breathing that coordinates with movement
- Neutral spine or imprint: lower back gently pressed toward the mat when legs are lifted
- Length: reach long through your limbs
The Pilates ab workout (12 minutes)
1. The hundred
Lie on your back, curl head and shoulders up, legs in tabletop or extended. Pump your arms by your sides, breathing in for 5 pumps and out for 5. Build to 100 pumps.
2. Roll-up: 6 reps
Arms overhead, slowly roll up one vertebra at a time to reach toward your toes, then roll back down. Bend your knees if needed.
3. Single-leg stretch: 10 per side
Head up, one knee to chest while the other leg extends; switch smoothly.
4. Double-leg stretch: 8 reps
Curl into a ball, then extend arms and legs long at the same time, circle the arms and return.
5. Criss-cross: 10 per side
Like a slow bicycle crunch with a pause in each rotation.
6. Toe taps: 10 per side
Legs in tabletop, lower one toe to the mat while your back stays imprinted. Similar to a dead bug.
7. Side-lying leg lifts: 10 per side
Long body, lift top leg, then both legs together.
8. Swimming: 30 seconds
Face down, lift arms and legs, flutter opposite limbs. Balances the front with the back of your core.
Pilates vs regular ab workouts
Pilates emphasizes control and deep muscles; traditional ab work emphasizes the six pack muscle with more load. Both are valuable. Mix them: Pilates days for control and recovery, regular core days like the 10-minute ab workout for strength.
Breathing in Pilates
Pilates uses lateral (ribcage) breathing: you breathe into the sides and back of your ribs while keeping light abdominal engagement. In the hundred, for example, you inhale for five arm pumps and exhale for five. This trains your core to stay active while you breathe, which is a useful skill for any training.
Imprint vs neutral spine
- Imprint: lower back gently pressed toward the mat. Used when the legs are lifted, to protect the back
- Neutral: the natural curve of the lower back. Used when feet are on the mat
Knowing which to use is part of what makes Pilates exercises safe and effective.
A weekly plan combining Pilates and core strength
| Day | Session |
|---|---|
| Mon | Pilates ab workout (12 min) |
| Tue | 10-minute ab workout |
| Wed | Walk or rest |
| Thu | Pilates ab workout |
| Fri | 15-minute core workout |
| Sat | Active rest |
| Sun | Rest |
Modifications for each exercise
- Hundred: knees bent in tabletop, head down if your neck tires
- Roll-up: knees bent, hold the backs of your thighs
- Single- and double-leg stretch: legs higher
- Criss-cross: smaller rotation
- Swimming: arms only or legs only
Frequently asked questions
Does Pilates give you abs?
It builds a strong core. Visible abs depend on body fat. See body fat percentage for abs.
Is Pilates good for beginners?
Yes. Start with bent knees and shorter sets.
Is Pilates safe after pregnancy?
Many women use it in recovery, but get clearance and ideally guidance from a pelvic health physiotherapist first.
How often should I do Pilates abs?
Two to four times a week, alongside other training.