Pilates: 5 of a coach’s favorite exercises to tone your abs and get a flat stomach

Pilates is winning over more and more people in their quest for a flat stomach and a toned figure. This gentle method transforms the body in depth through slow, controlled movements. Myriam Ferrus, a qualified fitness coach and Pilates expert, shares her five favorite exercises for strong abs and overall well-being.

Pilates, a gentle method for sculpting the abdominal muscles

By focusing on the finesse of movement, Pilates stimulates the muscles without brutality. Practised regularly, it strengthens the back, tones the abdominal muscles and sculpts the legs. In addition to its physical effects, Pilates also provides a real mental boost.

For a flat stomach, this discipline is ideal. It primarily targets the deep abdominals, such as the transverse and obliques. As a result, each session has an impact on posture and torso posture.

Myriam Ferrus (@pilates_classic_and_fun) has selected five movements suitable for a daily routine. These exercises promote healthy aging and good physical condition. They require no equipment and can be performed at home.

“With its 5 Pilates movements, you’ll reconnect with your body.”

Why Pilates has a profound effect on the abs

The secret of Pilates lies in the breath control associated with each movement. In this way, each exercise consciously engages the lower abdomen. This approach differs from classic crunches, which are often performed too quickly.

What’s more, the abdominal belt works as a whole, both dynamically and in sheathing. The results are felt not only in the toning of the abdomen, but also in the stability of the pelvis. That’s why so many people adopt this technique to refine their figure.

• Single Leg Stretch: strengthens deep abdominal muscles and respiratory control
• Double Leg Stretch: works the abdominal muscles dynamically
• Double Leg Lower Lifts: intensely engage the lower abs
• Shoulder Bridge with kick: stimulates the posterior chain (glutes, hamstrings, back)
• The Scissors: mobilizes the hips while activating the abs

Myriam Ferrus’ 5 favourite exercises for a flat stomach

Single Leg Stretch targets the transversus abdominis and obliques. Lying on your back, head and shoulder blades possibly lifted, bring one thigh up to your chest. The other leg remains straight at around 45°. Place your hands on the shin or ankle of the bent leg, elbows open. With each inhalation and exhalation, switch legs. This movement also promotes postural endurance.

The Double Leg Stretch works the abdominal muscles as a whole. The starting position is knees together over chest, hands at ankles, head and shoulder blades unstuck. As you inhale, stretch your arms backwards and your legs diagonally. Then, as you exhale, draw your arms in a circle around your sides and bring your knees in. Repeat 5 times to feel the effect on your abs.

The Double Leg Lower Lifts strongly engage the lower abdominal muscles. Lie down, hands behind your head, legs together and vertically stretched in a Pilates V-shape. Thighs together and buttocks engaged, inhale as you slowly lower both legs. Then exhale, engaging the lower abdomen to bring the legs back to vertical. This movement is formidable for sculpting a flat stomach.

The Shoulder Bridge with kick stimulates the posterior chain: glutes, hamstrings and back. Lying down, knees bent at pelvis-width, arms on floor, lift pelvis to align shoulders, hips and knees. On inhalation, extend one leg towards the ceiling. On the exhale, lower the outstretched leg to the level of the supporting knee. This exercise complements abdominal work by strengthening the back of the body.

Scissors, the last move to slim your waistline

Scissors mobilizes the hips while keeping the abs active. Start with one leg stretched toward the ceiling, the other pointing toward the floor. Place your hands on the upper leg, elbows open. As you inhale, pull the leg towards you twice. As you exhale, switch legs.

This movement is the perfect complement to a flat tummy session. It improves hip flexibility and coordination. As a result, it can easily be incorporated at the end of a routine.

How to incorporate these exercises into your daily routine

For visible results, regularity is more important than intensity. A few minutes a day is all it takes to activate deep muscles. For example, you can follow these five movements every morning or evening.

Breathing plays a central role in every Pilates exercise. Remember to coordinate inhalation and exhalation with the movement. In this way, abdominal work becomes more effective and posture improves naturally.

No expensive equipment is required for this routine. A simple floor mat is all you need to reproduce Myriam Ferrus’ five movements. In just a few weeks, the abdominal muscles firm up and the figure looks more toned.

Pilates offers much more than a flat tummy: it promotes overall well-being, both physically and mentally. That’s why it’s the perfect choice for those who want to take gentle care of their bodies, season after season.

• flat stomach