Does Pilates Give You Abs? Here’s What Science Says

Pilates is a popular exercise method that is known for developing a strong core, but many people wonder if it can lead to visible, defined abs. The answer is nuanced. While Pilates certainly strengthens and tones the abdominal muscles, achieving a “six-pack” involves more than just core exercises.

This guide will break down the science behind Pilates and abdominal development. We’ll explore what recent research says, explain the physiology of your core, and provide actionable steps to help you use Pilates to work toward your aesthetic and functional goals. You’ll learn how Pilates contributes to a stronger midsection and what else is needed to reveal the abs underneath.

Does Pilates Give You Abs?

Yes, Pilates can contribute to developing abs by strengthening core muscles and improving body composition, but it isn’t a singular solution. Pilates excels at building deep core strength and muscular endurance, which creates a firm, toned foundation (1).

However, visible abs also depend on having a low enough body fat percentage to see the muscles, which requires a holistic approach including nutrition and other forms of exercise.

To understand how Pilates works, we need to look at the anatomy of your core. Your core is more than just the “six-pack” muscle, the rectus abdominis (RA) – it’s a complex system of deep and superficial muscles.

• The Deep Core: Often called the “inner unit” or “canister”, this includes the transversus abdominis (TrA), multifidus, diaphragm, and pelvic floor. These muscles act like a natural corset, stabilizing your spine and creating intra-abdominal pressure (2). Pilates is exceptional at targeting this deep system (1).
• The Superficial Core: This includes the rectus abdominis (the muscle that forms the “six-pack”) and the internal and external obliques. These muscles are responsible for moving your trunk, such as flexing forward or twisting (3).

Pilates emphasizes precise, controlled movements that build neuromuscular control – the brain’s ability to communicate effectively with your muscles. This teaches you to recruit your deep core stabilizers first, which creates a stable base before you move (4). 

This is why many people who practice Pilates report their stomach feeling “flatter” and “tighter”. They are gaining better control over their transversus abdominis, which helps to cinch in the waistline and support posture.

A 2025 randomized controlled trial published in Scientific Reports highlighted how Pilates can influence body composition. The study followed overweight and obese women who participated in a Reformer Pilates program three times a week for eight weeks (5). 

The results showed significant improvements: the participants decreased their body fat percentage and body mass index (BMI) while increasing their muscle mass and trunk endurance (5). This demonstrates that a consistent Pilates practice can help create the two conditions that are needed for visible abs: stronger abdominal muscles and reduced body fat covering them.

Can You Get Abs with Just Pilates?

While you can develop a very strong and toned core with just Pilates, achieving visible, defined abs often requires a more comprehensive approach. 

Pilates is primarily a form of bodyweight and light resistance training, which is fantastic for building muscular endurance and stability (1). However, it may not provide enough stimulus for significant hypertrophy (muscle growth) of the rectus abdominis, particularly compared to heavy resistance training.

Let’s take a look at what the science says about muscle activation.

A 2024 study in the journal Healthcare used electromyography (EMG) to measure muscle activity during core exercises on a Pilates reformer (6).

Researchers found that increasing the instability of the reformer by using lighter springs significantly increased the activation of core muscles (6), including the rectus abdominis and internal obliques.

This is a key principle of Pilates progression: making the surface less stable forces your core to work harder to maintain control.

However, the study also noted that the level of muscle activation during these exercises was generally below 30% of maximum voluntary isometric contraction (MVIC) (6).

For context, MVIC is the peak force your muscle can produce. Exercise scientists have suggested that for building strength and promoting muscle growth, activation levels should ideally exceed 60% MVIC (7). The levels seen in the Pilates study are more aligned with training for muscular endurance and rehabilitation.

This is not a weakness of Pilates; it is its strength. It builds a durable, functional core that can stabilize your spine for long periods. However, to create visibly larger abdominal muscles, you may need to add exercises that generate higher levels of tension.

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So what does this mean for you?

1. Pilates Builds the Foundation: It strengthens the entire core musculature, improves posture, and enhances body awareness (8). This creates a solid and functional base.
2. Hypertrophy May Require More: To make the rectus abdominis “pop”, you may need to supplement your Pilates routine with dedicated, high-tension abdominal exercises.
3. Nutrition is Key: No matter how strong your abs are, they won’t be visible if they’re covered by a layer of subcutaneous fat. A balanced diet that is designed to achieve a healthy body composition is non-negotiable. This usually involves a slight calorie deficit (9) and adequate protein intake, around 1.6 to 2.0 grams per kilogram of body weight per day, to support muscle maintenance and growth (10).

For those who are looking to optimize their training for a defined midsection, consider exploring the best 6-pack ab workout to complement your Pilates practice.

Read more: Ab Day Workout at the Gym: 4 Exercises for a Strong Core

What Are Some Effective Pilates Exercises to Get Abs?

Effective Pilates stomach exercises target the entire core, from the deep stabilizers to the superficial “mirror muscles”. The key is to focus on form and control rather than speed or repetitions. Progressing these movements by increasing instability or duration can provide the challenge needed for adaptation.

Here are some foundational Pilates core exercises that are highly effective. They can be performed as core mat exercises or adapted for the Reformer.

• The Hundred

This is a classic Pilates warm-up that challenges abdominal endurance and coordinated breathing. It forces you to maintain a static abdominal contraction for an extended period, building endurance in the rectus abdominis and obliques. The breathing pattern also engages the diaphragm and deep core.

How to do it:

1. Lie on your back with your knees bent in a tabletop position (shins parallel to the floor). Lift your head and shoulders off the mat. Extend your arms long by your sides with your palms facing down.
2. Extend your legs to a 45-degree angle (or higher for less challenge).
3. Pump your arms up and down vigorously while breathing in for five counts and out for five counts.
4. Repeat for a total of 100 pumps.

• Roll Up

This exercise promotes spinal articulation and provides a deep challenge to the rectus abdominis. The slow, controlled movement maximizes time under tension for the abs, particularly during the eccentric (lowering) phase.

How to do it:

1. Lie on your back with your legs straight and arms extended overhead.
2. Inhale to lift your arms toward the ceiling, then exhale as you slowly peel your spine off the mat, one vertebra at a time, until you’re reaching toward your toes.
3. Inhale at the top, then exhale to slowly roll back down with control. Repeat this for 8-12 repetitions.

• Leg Circles

A great exercise for challenging pelvic stability and the lower abdominals. Your deep core, including the transversus abdominis, must work hard to prevent your pelvis from rocking.

How to do it

1. Lie on your back with one leg extended toward the ceiling and the other flat on the mat. Keep your pelvis stable and “heavy” on the floor.
2. Trace small, controlled circles with your extended leg, first in one direction, then the other. Repeat this movement 8-12 times on each leg.

• Criss-Cross

This movement targets the obliques, which are essential for a defined waistline. It combines flexion and rotation of the trunk, intensely engaging the internal and external obliques.

How to do it:

1. Lie on your back in a tabletop position with your hands behind your head. Lift your head and shoulders.
2. As you exhale, twist your torso to bring one shoulder toward the opposite knee while extending the other leg. Inhale to return to the center, then exhale to switch sides.

• Plank Series (Front and Side)

Planks are excellent isometric holds that build endurance in the entire core. Planks require your entire core “canister” to fire to resist gravity and maintain spinal neutrality. They’re a staple of any good ab workout Pilates routine.

How to do it:

1. For a front plank, hold a push-up position on your forearms or hands, maintaining a straight line from your head to your heels.
2. For a side plank, support yourself on one forearm, stacking your feet and lifting your hips.

For a Pilates routine that is specifically designed for female anatomy and goals, you may find it useful to check out the best ab workouts for women.

How Long Does It Take to See Abs with Pilates?

You may start to feel and see changes in your core in as little as 4 to 8 weeks with a consistent Pilates practice. The initial changes are often functional – you’ll likely feel stronger, stand taller, and have better posture. Visible changes, such as a more toned midsection, typically follow as your muscles adapt and your body composition improves.

Let’s break down the timeline based on what the evidence suggests.

Weeks 1-4: Neuromuscular Adaptation

In the first month, your body is primarily learning how to perform the exercises correctly. Your brain gets better at sending signals to your core muscles, improving coordination and activation (11). 

You may not see dramatic changes in the mirror, but you’ll feel a difference in your ability to engage your abs. This is the crucial foundation-building phase. Many people start to notice their posture improving and a feeling of being “held in” around their midsection. This is your transversus abdominis getting stronger.

Weeks 4-8: Functional Strength and Initial Toning

This is where the findings from the 2025 study on reformer Pilates become relevant. In that eight-week trial, participants who did Pilates three times per week saw significant improvements in muscle mass, body fat, and trunk endurance (12). 

Around this time, you may start to see more definition in your abdominal muscles, particularly if you’re also paying attention to your diet. Your core endurance will have noticeably improved, allowing you to hold exercises such as the hundred or a plank for longer.

Weeks 8-12 and Beyond: Visible Changes and Continued Progress

After two to three months of consistent practice (2-3 sessions per week), the cumulative effects of improved muscle tone and potential body fat reduction can lead to more visible abs. At this stage, your Pilates practice can become more advanced. You can progress from Pilates core exercises for beginners to more challenging variations. 

For example, on a reformer, you can use lighter springs to increase instability, forcing your core to work even harder, as demonstrated in the 2024 EMG study (6). On the mat, you can try more advanced core exercises that require greater strength and control.

It’s important to remember that this timeline is an estimate. Individual results will vary based on:

• Starting Point: Your initial body fat percentage and core strength will influence how quickly you see results.
• Consistency: A practice of 2-3 times per week will yield results faster than once a week.
• Diet: Nutrition plays a huge role in revealing your abs.
• Genetics: Factors such as where your body prefers to store fat can also affect your timeline.

How Long Does It Take to Build a Six-Pack with Pilates?

Building a “six-pack” with Pilates alone is a long-term goal that may take six months to a year or more, and for most people, it will require supplementing with other forms of training and a dedicated nutrition plan. While you can see a toned and flatter stomach in a few months, a highly defined six-pack is a different level of both muscular development and low body fat.

The rectus abdominis muscle is naturally segmented by connective tissue, which creates the six-pack appearance. To make these segments visible, two things need to happen:

1. Muscle Hypertrophy: The rectus abdominis needs to grow larger. As we discussed, Pilates is more geared toward endurance, with muscle activation often below the 60% MVIC threshold typically associated with significant hypertrophy (7). While Pilates lays a strong foundation, you may need to add exercises with higher loads – such as weighted crunches, cable crunches, or leg raises with added resistance – to stimulate that growth.
2. Low Body Fat: This is the most crucial factor. For men, abs typically become visible at around 11-14% body fat. For women, the range is usually 16-23% (13). Achieving and maintaining this level of leanness requires a sustained and precise approach to nutrition, which goes beyond what exercise alone can do.

Think of it as a two-part project. Pilates is excellent for Part A: sculpting the muscle, improving its function, and building the deep core support system. It helps you build the high-quality “bricks” of your six-pack. However, you still need Part B: removing the “wall” of fat in front of them, which is primarily accomplished through diet and, to a lesser extent, calorie-burning activities.

For a deeper dive into hypertrophy-focused training, you can explore advanced core exercises that can be integrated into your fitness regimen.

Frequently Asked Questions

• Can Pilates make your stomach flat?

Yes, Pilates is particularly effective for making your stomach appear flatter. This is because it heavily targets the transversus abdominis (TrA), your deepest abdominal muscle (14). The TrA acts like a natural corset, wrapping around your midsection (15).

When you strengthen it, you improve your ability to “draw in” your waist, which enhances posture and creates a slimmer, flatter stomach profile, even without significant fat loss.

• Is Pilates or gym better for abs?

Neither is “better” – they are different tools for different jobs, and they work best together. Pilates is superior for building deep core stability, muscular endurance, and mind-body connection, which creates a functional and toned foundation. 

The gym, with access to weights and machines, is generally more effective for promoting rectus abdominis hypertrophy (the “six-pack” look) through high-tension exercises. For the best results, a combination of both is ideal.

• Does Pilates slim your waist?

Yes, Pilates can help slim your waist, both functionally and aesthetically. By strengthening the transversus abdominis and obliques, it acts like an internal corset, cinching in your waist and improving your posture. In addition, as shown in research, a consistent Pilates practice can contribute to a reduction in overall body fat (16), which will naturally lead to a slimmer waistline.

• Should I do Pilates or cardio first?

It’s generally recommended to do Pilates before cardio. Pilates requires a high degree of focus, control, and muscular precision. Performing it when you’re fresh ensures you can maintain proper form and fully engage your core, which maximizes the benefits and reduces the risk of injury. Doing cardio first may fatigue your muscles, which makes it harder to maintain the stability and control that Pilates demands.

The Bottom Line

So, does Pilates give you abs? It certainly plays a major role. A consistent practice builds a strong, functional, and aesthetically pleasing core by targeting the deep stabilizing muscles and improving body composition. It teaches you how to control your midsection, which leads to better posture and a flatter stomach.

However, for a clearly defined six-pack, Pilates is one piece of a larger puzzle. Visible abs are the result of both muscular development and a low body fat percentage. To achieve this, you may need to complement your Pilates routine with higher-load resistance training to spur muscle growth and, most importantly, adopt a nutrition plan that supports your body composition goals. By combining the strengths of Pilates with these other elements, you can build a core that is strong and resilient and also looks the part.