Sick Of Crunches? These Are The Most Effective Ab Workouts, According To A Personal Trainer

How to perform hundreds

Hundreds are a classic pilates move that is usually performed at any beginner's class. The exercise is named after the 100 beats of your arms while holding your legs extended, your head up, and your shoulders off the mat. Fielding told us how it's done:

"Lie on your back, on the Pilates Reformer or on a mat, and elevate your legs into tabletop position (at a 90-degree angle). Inhale to prepare, and on the exhale, nod and curl your head, neck, and shoulders off the floor. Your arms are extended by your side, off the floor with palms facing down. Extend your legs to a 45-degree angle. Inhale for 5 counts while pumping your arms up and down. Exhale for 5 counts while pumping your arms up and down. Repeat this for 10 sets to complete one hundred breaths. For a beginner modification, perform with your head down and knees bent with [your] feet on the floor."

How to perform toe taps

The pilates toe tap, or supine toe tap, is also completed on the mat for an abdominal workout to get rid of belly fat fast. It may seem like a very easy move, but if done correctly, you will feel your core burning after a few repetitions. Here's how you do it, according to Fielding:

"[It] can be performed on mat or Reformer with movement looking similar. Lie on your back. Legs in Table Top. Inhale to prepare. On the exhale, draw the abdominals in and up. Make sure your hips stay still. No rocking and rolling side to side or forward and back. Tap one toe to the floor and return to the table top position. Repeat on the other leg. To make this harder, do 2 legs at a time. To make this easier, start with both feet on the floor and pull one leg up to table top (90-degree angle) and back down to the floor without your hips moving or your back coming off the mat." The major muscles involved in this exercise are the rectus abdominis and transverse abdominis, as well as the other core muscles, including your obliques and hips.

How to perform criss cross

Criss cross is a Pilates mat exercise that specifically focuses on the obliques--also known as the waist muscles. The oblique muscles help with posture stabilization but are more involved in the flexibility and rotation of the spine. And, of course, working the obliques also helps define the waist (read about other exercises to get a smaller waist!). It is good to include exercises, like criss cross, that target the obliques. Find Fielding's instructions below:

"On the Reformer, use straps to add challenge to this movement. Start on your back with a neutral spine and pelvis. Extend your legs at a 45-degree angle. Hands in small loops with an open hand grip. Arms by side of your torso, hovering off the carriage. Cross one leg on top of the other while lowering them down. Then bring them back up to a 45-degree angle."

Of course, people should avoid any abdominal exercise that hurts their spine or their joints. Specifically, Fielding says that the general population should avoid a "full sit-up" and pregnant individuals should avoid spinal flexion not only in their abdominal exercises but also in everyday movements. It’s always important to talk to your healthcare provider before trying out new exercises. But if you’re just generally looking to tone up your abs, and you’re tired of crunches, these three pilates exercises are a great place to start!