10-Minute Everyday Pilates Ab Workout for a Flat Stomach & Slim Waist (No Equipment)
If you’re looking to flatten your stomach and slim your waist, Pilates is an excellent workout choice. With just 10 minutes of Pilates every day, you can strengthen and tone your core, which is key to achieving a slimmer, more sculpted waistline. The best part? You don’t need any equipment—just your body weight and some space to move. Here’s a quick yet effective 10-minute Pilates ab workout that you can do every day for a flat stomach and slim waist.
1. The Hundred (1 minute)
Start lying on your back with your legs in a tabletop position. Raise your head, neck, and shoulders off the floor, engaging your abs. Extend your arms straight by your sides and begin pumping them up and down in small, controlled motions while inhaling for five counts and exhaling for five counts. Repeat for one minute. This classic Pilates move warms up the core and activates the entire abdominal area.
2. Roll-Up (1 minute)
Lie flat on your back with your arms extended overhead and legs straight. Slowly roll up one vertebra at a time, reaching for your toes. Engage your core as you return to the floor one vertebra at a time. This exercise works the upper and lower abs and promotes flexibility in your spine.
3. Leg Circles (1 minute)
Lie on your back with your legs extended straight up in the air. Keep your core tight as you make small, controlled circles with one leg while the other leg stays stationary on the floor. After 30 seconds, reverse the direction. This move targets the lower abs, hip flexors, and strengthens the core.
4. Bicycle Crunches (2 minutes)
Lie on your back with your hands behind your head and legs lifted to a tabletop position. Bring one knee towards your chest while extending the opposite leg, twisting your torso to bring your opposite elbow toward the knee. Alternate sides in a fluid, controlled motion. This exercise engages the entire core, particularly the obliques.
5. Side Plank (1 minute per side)
Start in a side plank position with your elbow directly under your shoulder and your legs stacked. Keep your body in a straight line, and hold for one minute on each side. Side planks engage the obliques and help sculpt a slimmer waistline.
6. The Teaser (1 minute)
Sit with your legs extended in front of you and arms reaching towards your feet. Roll your spine down onto the mat, then lift your upper body and legs at the same time, balancing on your sit bones. This movement targets the entire core, helping to tighten and tone the abdominals.
Consistency is Key
Performing this quick 10-minute Pilates ab workout every day will lead to noticeable changes in your waistline and abdominal definition over time. Pair it with a healthy diet and regular cardio for maximum fat-burning results. Keep up the consistency, and soon you’ll notice a flatter stomach and a more defined, slimmer waist!
