If you are looking to focus on reducing belly fat before the festival season begins, try these pilates exercises. Pilates is a fantastic way to tone your body, strengthen your core, and improve flexibility.
While pilates alone may not burn fat as quickly as cardio exercises, it’s highly effective in tightening the abdominal muscles and improving posture, which helps reduce belly fat in combination with a healthy diet and cardio workouts.
Since pilates focusses on core strength, it makes for an excellent choice for sculpting and flattening the belly.
With the double-leg stretch, for instance, you can target both your upper and lower abdominal muscles, helping to flatten your belly and build core strength. The plank and pike strengthen your core, shoulders, and upper body. Just remember to keep your movements controlled.
Here are some of the best pilates exercises to help you reduce belly fat:
The Hundred
This classic pilates exercise engages your entire core, helps improve circulation, and warms up your body. It’s a great move to target your abdominal muscles.
How to do it:
- Lie on your back with your legs lifted to a tabletop position (knees bent at 90 degrees).
- Lift your head, neck, and shoulders off the mat.
- Extend your arms by your sides, keeping them parallel to the floor.
- Pump your arms up and down while inhaling for 5 counts and exhaling for 5 counts.
- Perform 100 arm pumps (about 10 breaths).
Single-Leg Stretch
This exercise helps tone the abdominal muscles, particularly the lower abs and builds core stability.
How to do it:
- Lie on your back with your knees pulled into your chest.
- Lift your head, neck, and shoulders off the floor.
- Extend one leg out at a 45-degree angle while holding the other knee toward your chest with both hands.
- Switch legs, bringing the opposite knee to your chest while extending the other leg out.
- Continue alternating legs for 10-15 reps per side.
Criss-Cross (Bicycle Crunch)
Criss-cross is a great pilates exercise for targeting the oblique muscles and toning the waistline.
How to do it:
- Lie on your back with your knees pulled into your chest and hands behind your head.
- Lift your head, neck, and shoulders off the mat.
- Extend your right leg out while twisting your torso, bringing your left elbow toward your right knee.
- Switch sides, extending your left leg out while bringing your right elbow toward your left knee.
- Continue alternating sides for 10-15 reps per side.
Plank to Pike
This exercise is a combination of plank and pike that strengthens the core, shoulders, and upper body while engaging the abdominal muscles.
How to do it:
- Start in a plank position with your shoulders stacked over your wrists and your body in a straight line.
- Engage your core and use your abs to lift your hips into a pike position (an inverted "V" shape).
- Slowly return to the plank position, keeping your core engaged.
- Repeat for 10-12 reps.
Also see | Yoga for a flat stomach: 10 asanas to boost core strength, reduce belly fat, improve flexibility
Leg Circles
Leg circles help strengthen the lower abdominal muscles and improve hip flexibility while also working your core.
How to do it:
- Lie on your back with one leg extended toward the ceiling and the other leg straight on the floor.
- Point your toes and make small, controlled circles with your raised leg, keeping your hips steady.
- Circle in one direction for 10-12 reps, then reverse the direction for another 10-12 reps.
- Switch legs and repeat.
Rolling Like a Ball
This exercise helps massage the spine, strengthens the core, and improves balance. It’s a fun and effective way to engage your abs.
How to do it:
- Sit on the mat with your knees bent and pulled into your chest and your hands holding your shins.
- Lift your feet off the mat, balancing on your sit bones.
- Inhale and roll back gently onto your upper back, keeping your knees close to your chest.
- Exhale and use your core to roll back up to the starting position without letting your feet touch the floor.
- Repeat for 8-10 rolls.
Double-Leg Stretch
This Pilates move targets both the upper and lower abdominal muscles, helping to flatten the belly and build core strength.
How to do it:
- Lie on your back with your knees pulled into your chest and your hands holding your shins.
- Lift your head, neck, and shoulders off the mat.
- Extend your arms overhead and your legs out straight, keeping your core engaged.
- Circle your arms around to return to holding your shins, and bring your knees back into your chest.
- Repeat for 10-12 reps.
Pilates is a great way to reduce belly fat by focussing on strengthening and toning the core muscles. While it’s important to remember that spot reduction isn’t possible, combining these exercises with a balanced diet, cardio, and a consistent workout routine can help you lose overall body fat and achieve a flatter, more toned midsection.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnoses.
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