Top 5 pilates exercises for flat abs

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1. Mermaid with Ball

Sit on the floor or on a mat with the ball at your left side. Bend your left leg in front of you, and your right behind you. Extending your right arm out to your side at shoulder level, place your left hand on the ball with elbow slightly bent. Engaging your core, roll the ball out to the left as far as you can as you reach your right arm over your head. Hold the stance for two to three seconds, and rolling the ball back, return to the starting position. That’s one rep. Finish 8 to 10 reps, and then switch sides to repeat the same.
Mermaid with ball - abs
Mermaid with ball - abs

2. Roll Over

With arms at your sides, lie face-up on the floor or a mat. Keep your palms down, and legs straight. Lift your legs until they are perpendicular to the floor making sure they are still straight. Bracing your core and keeping your shoulders relaxed, raise your hips slowly reaching your legs behind your head as far as you can. Slowly reverse the movement to return back to your starting posture. That’s one rep. Continue for 8-10 reps.

roll over - abs
roll over - abs

3. Footwork on Ball



Start by lying face-up, arms by your sides, and palms facing down. Bending your knees, place the balls of your feet on top of the ball. Keep your heels together, and point your toes slightly outward in a small V shape. Engage your core, and contract your glutes as you lift your hips an inch off the floor. Then roll the ball away from you so that your heels are on the ball. Pause for a moment, and then roll the ball back by bending your knees to move to your starting posture. That’s one rep. Continue for 8-10 reps.
Footwork on Ball

Footwork on Ball

4. Swan on Ball



Begin by lying face down with your legs extended behind you, keeping feet shoulder-width apart. Position the ball under your chest. Rest your forearms on the floor, palms face down and your elbows close to the body. Slowly lift your head and chest as you expand your spine. Make sure you bring your shoulder blades back and down before lifting your head, pressing your palms lightly on the floor. Hold for two to three seconds, and return to your starting posture. That’s one rep. Continue for at least 8 to 10 reps.
swan on ball- abs
swan on ball- abs

5. Roll Back and Up


Sit on the floor or on an exercise mat with your legs extended straight in front of you. With your arms straight at shoulder level, hold the ball. Make sure you keep your back straight and chest up. Keeping your core and glutes engaged, slowly roll back until your back is flat on the floor and the ball is directly overhead. Slowly roll back to your starting position. That’s one rep. Continue the same movement for at least 8 – 10 reps.

Roll Back and Up
Roll Back and Up

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