Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core

For centuries, many people have viewed a small waist as part of the “ideal body shape,” leading them to strive for a toned stomach and a strong core. Beyond aesthetics, a smaller waist and strong abdominal muscles benefit your health.

Visceral fat, or fat around the organs in your stomach, has been linked to various health problems, such as diabetes and heart disease (1, 2). A strong core supports your spine and improves posture, reducing the risk of back pain and injury (3).

If you’ve been wondering what is an effective way to do Pilates for stomach and waist-cinching then you need to hear this. 

However, even the best Pilates moves for flat stomachs won’t give you a toned waist overnight. 

To see smaller waist results, you must be:

• Consistent
• Follow proper form
• Incorporate a healthy diet

Keep reading to find the 7 best Pilates exercises to help you strengthen your core and achieve a smaller waist.

Does Pilates Make Your Waist Smaller?

Pilates can reduce waist size, but the effects may vary depending on the individual and the specific Pilates program. Some studies suggest that Pilates can help decrease waist circumference by improving core strength and muscle endurance (4), leading to a more toned appearance.

However, the impact on waist size might not be as significant as other forms of exercise that focus more on cardiovascular activity or high-intensity training.

Remember, losing belly fat reduces overall body fat through a calorie deficit (5). 

Exercises that require more energy expenditure tend to burn more calories and fat, which can lead to a smaller waist (6).

Since Pilates is a low-impact exercise, it may not be as effective for weight loss as other forms of physical activity.

Therefore, while Pilates can be part of a fitness routine that helps reduce waist size, it may be more effective when combined with other exercises and a healthy diet.

Is Pilates Good For Your Stomach?

Pilates can benefit your stomach by promoting better digestion and overall digestive system function. Some studies and expert opinions suggest that exercises stimulate the digestive muscles, which helps improve gastric emptying (7).

Bloating, gas, and constipation can be common issues for many people. Pilates may help alleviate these discomforts by strengthening the abdominal muscles and promoting better movement in the digestive tract.

Focusing on core strength and controlled breathing in Pilates may also help reduce stress (8). Stress is known to cause gut issues (9). While Pilates is not a direct treatment for gut issues, it can be a supportive practice for maintaining a healthy digestive system.

What Is The Best Pilates For Stomach And Waist?

The best Pilates exercises for your stomach and waist target the core muscles effectively. 

Here are 7 Pilates exercises to help you strengthen your core and achieve a smaller waist:

The Hundred

This classic Pilates move is a great way to warm up and activate your core muscles.

1. Lie on your back with your legs lifted to a tabletop position (knees bent at 90 degrees).
2. Lift your head, neck, and shoulders off the mat while extending your arms parallel to the floor.
3. Straighten your legs to a 45-degree angle, or keep them in tabletop for a modified version.
4. Begin pumping your arms up and down in a fast, controlled motion.
5. Breathe deeply through your nose for five counts, then exhale through your mouth for five counts.
6. Continue this breathing pattern as you complete 10 sets (or 100 arm pumps).
7. Keep your neck relaxed and your lower back pressed into the mat.
8. Keep your feet on the floor instead of extending your legs to modify.

Tips: Avoid straining your neck by focusing on engaging your core. Keep your movements controlled and your breathing steady.

Plank

The plank is a simple yet effective exercise that strengthens your entire core, including the waist and stomach.

1. Start on your hands and knees, with your wrists under your shoulders.
2. Step your feet back one at a time to form a straight line from your head to your heels.
3. Engage your core by drawing your belly button toward your spine.
4. Keep your neck in line with your spine, looking slightly forward.
5. Hold the position for 20–60 seconds, depending on your ability.
6. Breathe evenly throughout, avoiding any sagging or raising of the hips.
7. To modify, drop your knees to the floor while keeping a straight line from your shoulders to your knees.
8. Release by gently lowering your knees to the mat and sitting back briefly.

Tips: Avoid letting your back arch or your hips drop. Focus on your core to maintain stability.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Roll-Up

The roll-up is perfect for increasing core strength and flexibility along the spine.

1. Lie flat on your back with your legs extended and arms reaching overhead.
2. Engage your core as you slowly lift your arms and head off the mat.
3. Peel your spine off the mat one vertebra at a time, reaching your hands toward your toes.
4. Pause at the top, ensuring you round your back and engage your core.
5. Slowly roll back down, starting from your lower back and finishing with your shoulders and head.
6. Repeat this movement 6–8 times, moving smoothly and steadily.
7. Modify by bending your knees slightly if you have tight hamstrings.

Tips: Avoid using momentum to sit up. Engage your core deeply to control the movement.

Criss-Cross

Criss-cross focuses on the oblique muscles, helping to sculpt and tone the waist.

1. Lie on your back with your hands behind your head and your legs in a tabletop position.
2. Lift your head, neck, and shoulders off the mat as you twist to bring your right elbow toward your left knee.
3. Extend your right leg straight at a 45-degree angle while keeping your left knee bent.
4. Switch sides, bringing your left elbow toward your right knee as your left leg extends.
5. Continue alternating sides in a controlled twisting motion for 8–12 repetitions per side.
6. Keep your lower back pressed firmly into the mat throughout the exercise.
7. Exhale as you twist and inhale as you return to the center.

Tips: Avoid pulling on your neck with your hands—let your core guide the movement.

Leg Circles

This exercise targets the lower abdominal muscles while improving flexibility and hip mobility.

1. Lie on your back with your arms at your sides and one leg extended upward toward the ceiling.
2. Extend your other leg flat along the mat, pressing it firmly into the floor.
3. Engage your core, circling the raised leg in a small, controlled motion.
4. Complete 5–8 circles in one direction, then reverse for 5–8 in the opposite direction.
5. Switch sides and repeat with the other leg.
6. Keep your hips steady and avoid shifting side to side as you circle.
7. Exhale as your leg moves away from your body, and inhale as it returns.

Tips: Focus on smooth, controlled movements. Engage your core to prevent your back from arching.

Teaser

The teaser is a challenging full-core exercise that builds strength and balance.

1. Sit on your mat with your knees bent and feet flat on the floor.
2. Lean back slightly, balancing on your sit bones as you lift your legs to tabletop.
3. Extend your arms parallel to your legs.
4. Slowly straighten your legs to a 45-degree angle, creating a V shape with your body.
5. Hold the position for a few breaths while keeping your core engaged.
6. To release, bend your knees and slowly lower your feet to the mat.
7. Repeat 3–5 times, focusing on control and balance.

Tips: If this is too difficult, keep your knees bent or hold behind your thighs for support.

Consistently practicing these exercises can strengthen your stomach and waist while improving your core stability and endurance. For the best results, always focus on proper form and controlled movements.

Read more: 5-Minute Pilates Abs: Get a Flat Stomach and Strengthen Your Core (Super Intense)

How To Get An Hourglass Figure?

Pilates can help you tone and enhance your natural shape, emphasizing your waist, hips, and glutes in a healthy, sustainable way. However, pursuing an hourglass figure requires understanding that genetics, diet, and lifestyle contribute to achieving your best results. 

Here are some tips for incorporating Pilates into your fitness routine to help you achieve an hourglass figure:

1. Focus On Waist-Defining Exercises

Exercises that engage the obliques and strengthen your core create a more defined waistline. 

Here are some examples:

• Mermaid Side Stretch
  This move stretches and strengthens the obliques, helping to shape your waist. Sit with your knees stacked to one side. Reach your arms overhead, bending toward the opposite side for a deep stretch. Repeat on both sides.
• Criss-Cross
  Lie on your back, hands behind your head, and alternate elbow-to-opposite knee as you extend the other leg. This classic move targets your obliques and engages your entire core.
• Side Bend
  Perform this on a mat or using a reformer. This Pilates move helps tone the sides of your waist and strengthens the muscles supporting your spine.

2. Boost Glute Activation

For shapely, lifted glutes, prioritize glute-focused exercises:

• Bridges
  Lying on your back, bend your knees and lift your hips toward the ceiling, squeezing your glutes as you rise. This movement tones the glutes while also activating the hamstrings and lower back.
• Side-Lying Leg Lifts
  Lying on your side, lift the top leg up and down in a controlled manner. For extra resistance, add ankle weights. This exercise strengthens the hips and defines the glutes.
• Clamshells
  Open your top knee with knees bent and stacked while keeping your feet glued together. This move isolates and tones the gluteus medius for a firmer shape.

3. Strengthen Hips And Improve Curves

Strong, toned hips contribute to the hourglass look. Try these moves:

• Side Kick Series
  Lying on your side, kick one leg forward and backward in a controlled motion. This movement strengthens the hip flexors and abductors for a more balanced silhouette.
• Leg Circles
  Lying on your back, extend one leg toward the ceiling and draw small, controlled circles. This exercise encourages hip stability while elongating the muscles for a lean, sculpted look.

4. Prioritize Consistency

Pilates works best when practiced regularly. Aim for 3–5 weekly sessions to maintain progress and allow your muscles to adapt and grow stronger. Consistency ensures that your body stays engaged and gradually sculpts itself over time.

If you are a beginner, start slowly and build up the intensity. You can find out more in our previous post, Pilates Exercises for Beginners.

5. Nail The Form

Proper form is key to activating the right muscles. 

Even a slight misalignment can shift your focus away from your target area. Work with a qualified instructor or follow tutorials emphasizing Pilates fundamentals like breathing, alignment, and controlled movements.

6. Complement With A Balanced Diet And Lifestyle

• Diet: A healthy diet rich in lean protein, vegetables, whole grains, and healthy fats will provide the energy and nutrients your body needs to build muscle and lose fat (10).
• Lifestyle: Get enough rest, stay hydrated, and manage stress to encourage overall well-being. A well-rounded lifestyle ensures that your Pilates practice translates into lasting results.

Your bone structure, fat distribution, and muscle build all influence how your body responds to workouts. 

While Pilates can help refine and enhance your natural shape, it cannot change your genetics. And that’s okay! Instead of focusing solely on aesthetics, shift your mindset toward feeling strong and healthy in your skin.

Read more: 3 Examples Of Wall Pilates Exercises And Their Benefits

Why Isn’t My Stomach Getting Flat?

There could be several reasons why your stomach isn’t getting flat despite regular exercise and a healthy diet. Here are some factors to consider:

• Your Diet May Not Be As Balanced As You Think

Even if you’re eating “healthy,” you might eat more calories or sugar than you realize. Processed foods, sugary drinks, and even seemingly good choices like juices or snack bars can hinder fat loss around your stomach.

Your body stores excess calories as fat, and the abdominal area often becomes a storage hub (11). Additionally, refined carbohydrates and sugars can spike blood sugar, encouraging fat storage (12).

What You Can Do: Focus on whole, unprocessed foods like vegetables, lean protein, healthy fats, and fiber-rich carbs. 

Monitor portion sizes and track your food if necessary. Reducing sugary drinks can also make a big difference (10).

• You Might Be Doing The Wrong Kind Of Exercise

The best pilates for belly fat depends on the person, and endless crunches will not magically shrink your waistline overnight. 

Abdominal fat responds better to overall fat loss, which requires a mix of cardio, strength training, and high-intensity interval training (HIIT) (13, 14).

What You Can Do: Incorporate full-body strength training to build muscle, which increases your resting metabolic rate (15). 

Add cardio or HIIT workouts to burn calories and promote fat loss (16, 17). 

Avoid focusing solely on ab exercises and aim for a balanced fitness routine.

• Stress Could Be Sabotaging Your Efforts

Chronic stress triggers a hormonal response that can lead to weight gain. When stressed, the body produces more cortisol, which increases appetite and encourages fat storage, especially in the abdominal area (18).

What You Can Do: Practice stress management techniques like yoga, meditation, or deep breathing exercises. Physical activity and quality sleep can help reduce cortisol levels as well.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

• You’re Not Prioritizing Quality Sleep

Poor sleep affects nearly every system in the body, including weight regulation. Sleep deprivation throws off the balance of hunger-regulating hormones like ghrelin (which increases appetite) and leptin (which signals fullness). It can also reduce energy levels, making it harder to stick to exercise and diet goals (19).

What You Can Do: Aim for 7–9 hours of quality sleep per night. Develop a bedtime routine, limit screen time before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.

• Your Genetics Could Be Playing A Role

Your genetic makeup may predispose you to store fat in your abdominal area (20). Some people have a natural pear-shaped body, while others are more apple-shaped, meaning the belly is a primary fat-storage site. While you can’t change your genes, you can influence how your body responds through lifestyle factors.

What You Can Do: To minimize fat storage, focus on what you can control—your diet, exercise, and stress levels. 

The key is to accept your body’s natural tendencies while striving for health rather than perfection.

• You’re Retaining Water Or Bloated

Your stomach might appear larger due to water retention or bloating rather than fat. Common culprits include consuming too much salt, drinking carbonated beverages, or eating foods that cause gas, like beans or certain vegetables (21).

What You Can Do: Stay hydrated, as water helps balance sodium levels and reduce bloating. Limit high-sodium processed foods, and consider tracking foods to identify any that might lead to digestive discomfort (21).

• Your Hormonal Health Could Be Affecting Fat Storage

Hormonal changes during a menstrual cycle, pregnancy, or menopause can increase abdominal fat in women. Hormone fluctuations like estrogen and insulin may directly impact weight gain or where your body stores fat (22).

What You Can Do: Consult a healthcare provider if you suspect hormonal imbalances. Following a healthy diet, exercising regularly, and reducing stress can offset some of the hormonal shifts over time.

• Consistency and Patience Are Key

Finally, your results might be slower than you hoped because sustainable fat loss takes time. If your routine is new, your body needs time to adjust before changes become noticeable.

What You Can Do: Stay consistent with your healthy habits and aim for progress, not perfection. 

Assess your lifestyle holistically, knowing that small, daily efforts add up over weeks and months.

Frequently Asked Questions

• What is Pilates most effective for?

Pilates is most effective for improving core strength, posture, flexibility, and overall body awareness. It targets deep abdominal muscles, improving stability and supporting a firmer waistline (23).

• Does Pilates really help with belly fat?

Pilates helps tone and strengthen the core muscles, making the stomach appear firmer and flatter. However, it does not directly burn belly fat. 

For fat loss, combe Pilates with a healthy diet and cardio exercises (24).

Learn more about Pilates For Weight Loss in our earlier publication.

• Why Pilates is better than gym?

Pilates is neither inherently better nor worse than traditional gym strength or cardio training. The effectiveness of any form of exercise depends on one’s goals, preferences, and training program structure.

Combining Pilates with traditional strength and cardio training can also create a well-rounded program that significantly improves fitness.

• How many times a week should I do Pilates?

Doing Pilates 3 to 4 times a week is ideal for noticeable results. This frequency allows you to build strength, improve flexibility, and see changes in your core and waistline over time.

Check out these Daily Wall Pilates challenges you can try as you continue to explore Pilates for weight loss and improved general health.

The Bottom Line

Pilates for the stomach and waist can strengthen your core and improve your appearance. 

While Pilates alone may not significantly reduce waist size compared to high-intensity or cardiovascular exercises, it enhances core strength, flexibility, and posture. Consistent practice, a healthy diet, and other exercise can help you achieve a smaller waist and stronger core.