Pilates
10-minute Pilates abs
This is the abdominal block most mat classes use. If your lower back lifts or your neck takes over, raise your legs or lower your head.
Warm-up
- Hundred (Pilates)100 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoLegs as high as you needEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Roll-up (Pilates)5 slow repsIntermediate · Abs, Hip flexors, Hamstrings · 3D demoOr the half roll backEasier: Half roll back (Pilates C-curve roll back)Harder: Neck pull (Pilates)
Series of five
- Single-leg stretch (Pilates one leg stretch)8 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Intermediate · Abs, Hip flexors, Shoulders · 3D demoEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Intermediate · Abs, Hamstrings, Hip flexors · 3D demoEasier: Single-leg stretch (Pilates one leg stretch)Harder: Double straight-leg stretch (Pilates lower lift)
- Advanced · Abs, Hip flexors · 3D demoEasier: Single-leg stretch (Pilates one leg stretch)
- Criss-cross (Pilates)6 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoSlowly: hold each twist for a breathEasier: Single-leg stretch (Pilates one leg stretch)Harder: Double straight-leg stretch (Pilates lower lift)
Support
- Forearm plank30 sIntermediate · Abs, Shoulders, Glutes · 3D demoEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
Counter-stretch
- Beginner · Back, Abs, Chest · 3D demoHarder: Cobra pose (Bhujangasana)
- Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)
Tips
- An abs routine will not burn belly fat: fat loss happens across the whole body. What it builds is abdominal endurance.
- With osteoporosis, a UK consensus suggests alternatives to Pilates curl-ups and roll-downs: choose the dead bug, bird dog and planks instead of the curl-up series.
- Head down is always allowed. Rest it between moves if your neck tires.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Find more moves like these
More pilates
Beginner Pilates workout
A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.
20 minBeginner13 movesNo equipment
Full-body mat Pilates workout
A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.
30 minIntermediate22 movesNo equipment
Wall Pilates for beginners
A 20-minute beginner wall Pilates workout: standing and floor moves that use a wall for support and feedback. No equipment.
20 minBeginner9 movesA wallQuestions people ask
How long does the 10-minute pilates abs take?
About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
No equipment: your body and some floor space. A mat makes floor work more comfortable.
Is it suitable for me?
It is written at intermediate level. 8 of its 11 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.