When we think of exercises to tighten the stomach, sit-ups and crunches come to mind.
But Pilates uses movements you’ve never tried before, giving you a serious burn and added benefits.
You don’t need to join a gym or book an expensive studio-based class to get some Pilates and tone your tummy this summer.
In fact, you can work out your abdominals right at home, sitting on your living room floor.
Pilates isn’t just a great exercise for toning your tummy – studies have shown that this exercise created by Joseph Pilates in the 1920s has a ton of other benefits too.
Pilates has been shown to be effective in relieving lower back pain, improving overall balance, and reducing the risk of falls in older adults.
It’s also great for improving your posture, helping you stand up straighter and feel more confident.
Improving your posture can also help reduce abdominal bloating and make your stomach appear flatter.
Of course, one of the great benefits of Pilates is that it activates and strengthens the muscles of the body, including the core muscles.
But our core isn’t just made up of the famous six-pack muscles, scientifically known as the rectus abdominis.
Several other muscles are also involved, including the external and internal obliques, which run down the sides of your torso, and the transverse abdominis, which runs deep inside your torso.
The pelvic floor muscles, located at the bottom of your core and supporting your bowels and bladder, are also activated, as are the erector spinae muscles, located deep in your core and supporting your back.
Targeting all of these can really help you slim down your waist and get that toned tummy you’ve always dreamed of.
Personal trainer, gymnastics and nutrition coach Chloe Thomas (chloeinspires.com) uses Pilates exercises as part of her own and her clients’ training.
She has designed five Pilates-based exercises that she says will help develop strength, stability and core control.
She says: “Perform each exercise with a 90-second break between each one.
“If you want to further engage your core, repeat the entire circuit two to three times.”
Chloe recommends doing this circuit training three times a week for maximum results.
In addition to these exercises, to really get those abdominal muscles glowing, minimize processed and sugary foods and enjoy a diet high in nutritious whole foods.
This helps burn fat stored on top of your core muscles.
Remember, patience is key when it comes to getting fit – it takes time to lose fat and build muscle.
Grab a mat, find some space and try these moves.
1. One Hundred
Khloe explains that this move targets your core muscles, specifically your abdominals, or “abs.”
Lie on your back on a mat and raise your legs up at a 45-degree angle.
Lift your head, neck, and shoulders off the mat and reach your arms out in front of you, parallel to the floor. Breathe in for five counts and exhale for five counts as you begin to move your arms up and down.
Repeat for 10 cycles of 10 breaths before moving on to the next movement.
2. Rollup
To re-engage your abs and increase spinal flexibility, try roll-ups.
Increasing your spine’s range of motion can improve your posture and prevent you from hunching over a keyboard for long periods of time.
Lie on your back with your legs straight and your arms overhead, then slowly roll over into a sitting position with your arms extended in front of you.
Continue rolling forward and reaching through your toes, then reverse the movement and roll back to the starting position.
Repeat this 5 to 8 times, remembering to move slowly and focus on your core muscles as you roll your body up and down.
With repeated practice, you’ll notice your hamstrings loosen, your spine becomes more mobile, and you can reach further down your feet all the way to your toes.
3. Pull your legs back
It not only works your core, but also your glutes, hamstrings, and shoulders.
Start in an inverted plank position with your hands under your shoulders and your legs extended and your feet bent.
Raise your hips so that your head and heels form a straight line, then, without dropping your hips, slowly raise one leg up toward the ceiling.
Lower this leg and repeat with the other leg.
Do 5 to 8 repetitions on each leg.
4. Plank to pike
To work your core, shoulders, and upper body, try this move that’s most effective on the TRX.
However, if you’re at home, you can do this exercise in socks on a wooden or tile floor, or by sliding your feet over a slider mat (under £7 on Amazon).
Start in a plank position with your hands under your shoulders and your body in a straight line, resting on your toes.
Engage your core and lift your hips toward the ceiling, creating an inverted V shape.
If you’re on a hard surface, your feet should slide inward toward your hands as you lift your hips — this is Pike Position.
Hold this position for a moment and then return to plank position.
Repeat 8 to 10 times.
5. Circular foot movements
Not only will these leg circles test your core stability, they will also work your hip flexors, helping to counter the negative effects of prolonged sitting.
Lie on your back with your arms at your sides and one leg raised towards the ceiling while the other is extended on the floor.
Then, make small circles with your raised leg while keeping your hips stable.
Circle five times in each direction, then switch feet.
Why sit-ups are a waste of time
Jenny Francis Townson, personal trainer
This is one of the most common exercises performed daily at the gym, but it can have detrimental effects on your health.
Jack Claxton, specialist personal trainer at Trainer David Lloyd Club, says sit-ups “do absolutely nothing for your abs” and could put you at risk of injury.
Many fitness experts admit that they tell others to step back from their training routines to avoid injury.
When performed incorrectly, you can actually strain the wrong parts of your body, causing lasting muscle damage and injury.
“Sit-ups are one of the most commonly used exercises for making your abs visible,” says Jack.
“But what many people don’t realize is that if you do it at the wrong speed or with the wrong form, it can be detrimental to your neck and lower back, and doesn’t benefit your abs at all.”
Doing sit-ups too quickly is the most common mistake Jack sees.
“Not only is it much less effective as your core muscles aren’t being engaged, it can also lead to poor form and posture,” he warns.
Poor posture during sit-ups can put pressure in the wrong places and reinforce everyday poor posture habits.
Jack says: “Many people round their spine, tuck their neck or lift their hips off the floor, which results in them using their back and neck muscles instead of their core.”
“Poor posture can put unnecessary strain on your back and neck, causing muscles to overstretch or tear, which can be extremely painful.
“Poor posture during exercise can lead to poor circulation and breathing problems, both of which can have serious effects on a person’s overall health and well-being.”
And that’s not the only health issue: straining the wrong muscles while exercising can lead to long-term chronic pain.
Jack says: “Minor muscle strains aren’t going to suddenly cause lifelong pain, but continually misusing your back and neck muscles can cause serious problems.
“Muscle tears and spasms can lead to muscle scarring, which can cause further stiffness, pressure and pain in the back that can last for a long time if not properly treated.
“For optimal health, you want to avoid any muscle damage.”
It might be worth reconsidering whether you can eliminate sit-ups from your training and try a more effective core muscle workout instead.
