This post has been updated since its initial publication date of 6/18/2023 to include more expert insight.
With so many forms of exercise to choose from, from lifting weights to going on runs, it can be hard to determine which method is right for you. Ultimately, while experts agree that combining cardio and strength training is ideal for optimal weight loss, there are still many forms of each to consider. If you’re looking for a fun, killer way to build core strength and shed pounds, though, you may want to consider delving into the world of Pilates. This mind-body exercise can be especially helpful for anyone looking to tone their midsection and say goodbye to stubborn belly fat.
To discover some of the best Pilates moves out there that can help you do just that, we spoke to Jacqueline Hinton, a licensed Pilates instructor and owner of Good Body Pilates Studio, and Vivian Yu, co-founder of One Body Personal Training & Gym Near Me, personal trainer and physical therapist. They told us that planks, teasers, swimming, and Pilates bridge with leg extensions are a few of the superior options. Learn more about how to do each one below!
1. Plank with a twist
If you really want to strengthen your abs and burn that belly fat, it doesn’t get much better than a good old plank. This infamous exercise is a classic for a reason; there’s no denying it can really bring the burn. And that’s why Hinton dubs it as one of the best fat-burning Pilates moves out there. She even recommends adding a twist.
Here are her instructions:
1. Balance on your forearms and have a steady base with your legs reaching straight behind you, hips lifted off the ground with your body in a straight line.
2. Hold this pose for up to one minute while twisting your hips right and left. Focus on engaging the muscles in your core.
3. Rest for one minute. Repeat three times.
2. Teasers with a twist
The teaser is a great full-body exercise that works your ab muscles, your spinal extensors, and your hip flexors. Hinton says that adding a twist is one great way to tone your abs and your core.
She tells us how it’s done with this modification:
1. Lie on your back with your legs straight and squeezed together.
2. Extend your arms out into a ‘T’ position on the floor.
3. Lift the head off the floor looking towards your toes.
4. Sweep your arms into your hips as you roll all the way up, lifting your upper body and lower body into a V position, balancing on your tailbone.
5. Twist your torso to the right then come back to the center.
6. Scoop the stomach in to peel back down to the start position.
7. Repeat ten times.
3. Swimming
No, we’re not telling you to get in the pool and swim some laps—although this exercise is pretty similar to the movements of actual swimming (which is also great for weight loss). This Pilates move, known as “Swimming,” is another of Hinton’s recommendation for kicking that belly fat to the curb.
Here’s how to do it, per her advice:
1. Lie on your stomach with your arms and legs stretched out. They should be opened a little wider than hip distance.
2. Lift your upper body and lower body off the floor, including your arms and legs. Your head should be in line with your body so that you are looking at the floor.
3. Keep the back of your neck long. Begin to kick your arms and legs like you’re swimming.
4. Do this for eight to ten counts. Repeat three times.
4. Pilates Bridge with Leg Extension
Pilates Bridge with Leg Extension is an exercise that targets and tones both the abdominal muscles and glutes effectively. This exercise not only strengthens and tones the core and glutes but also enhances overall stability and flexibility. Its integration of two essential muscle groups makes it an efficient and powerful addition to a Pilates routine, contributing to a more sculpted and strengthened midsection and posterior chain.
“This exercise effectively targets both the glutes and the abs. You engage the glutes by maintaining a bridge position, while the leg extension activates the abdominal muscles, particularly the lower abs. The sustained bridge pose ensures continuous engagement of the glute muscles, promoting muscle endurance and strength. The leg extension adds an element of instability, forcing the abs to work harder to maintain balance, thus enhancing core strength and definition,” Yu says.
To perform this workout correctly, Yu instructs to follow these steps:
1. Lie on your back with knees bent and feet flat on the ground.
2. Lift your hips to form a straight line from your shoulders to your knees.
3. Extend one leg at a time while keeping your hips stable and elevated.
4. Engaging your core and glutes throughout the movement is crucial to prevent strain on your lower back.
The bottom line
At the end of the day, losing weight will require many moving parts, from a balanced diet to a range of other healthy habits. However, ample exercise is one crucial component to consider, and if you’re looking for stronger abs and a flatter belly, it doesn’t get much better than these Pilates moves.
READ MORE: 3-In-1 Exercises Trainers Say Women Over 40 Should Try To Firm And Slim Legs
