Best Pilates Exercises For Belly Fat

Pilates Criss-Cross

A. Lie down on your back with your legs straight up and bent at 90 degrees, calves parallel to the floor. Place your hands, palms down, at your sides. Keep your abs tight and your lower back pressed against the floor.

B. Take a deep breath and lower your left leg for a count of two (“down, down”), moving simply from your hip and dipping your toes toward the floor (without letting them actually touch it). For a count of two, exhale and bring your leg back to the starting position (“up, up”). Rep with your right leg, alternating legs until you’ve completed 12 reps with each leg.

Legs in a Circle

Lie down on your back with your legs stretched out across the floor. Raise your left leg toward the ceiling, toes pointing and palms down, with hands at your sides. Hold the position for 10 to 60 seconds. (If this position causes you discomfort, bend your right leg and place your right foot flat on the floor.) Make a little circle with your left toes on the ceiling, rotating your leg from your hip. Inhale as you begin and exhale as you complete the circle. Tighten your abs to keep your body as motionless as possible (no swaying). Make six circles in one direction, then six more in the opposite direction. Rep with the opposite leg.

Crisscross

A. Begin with your hands behind your head and elbows out to the sides, as in the Toe Dip. Raise your head, neck, and shoulders off the floor by curling up.

B. Rotate your body to the right as you inhale, bringing your right knee and left shoulder closer together and stretching your left leg in a diagonal line from your hips toward the ceiling. Rotate to the left as you exhale, bringing your left knee to your right shoulder and extending your right leg. That counts as one rep. Rep 6 times.

More: The Best Body Exercises in Pilates

Kick to the legs

A. Lie down on your left side with your legs straight and together, forming a long line with your body. Raise your ribs off the floor and your head toward the ceiling by leaning on your left elbow and forearm. For balance, place your right hand softly on the floor in front of you. (If this position is too uncomfortable, extend your left arm and lay your head on it.) Raise your right leg to hip height and flex your foot forward so your toes point front.

B. As you kick, exhale and swing your right leg forward as far as you can comfortably go, pulsating for 2 counts (“kick, kick”). Inhale and swing your right leg past your left leg, pointing your toes. That counts as one rep. Rep without dropping your leg for 6 reps. Then flip sides and do it all over again.

Rotational back extension

A. Lie on your stomach with your palms on the floor and your forehead on your hands. Separate your feet so that they are hip width apart. Pull your abs in tight.

B. Raise your shoulders, chest, and head off the floor. Lower your body after rotating your upper body to the right and back to the center. Repeat on the left side, switching sides until you’ve completed 6 spins on each side.

Bending to the side

A. Sit on your left hip, bent in front of you, with your left knee bent and your left hand beneath your shoulder. Place your right foot just in front of your left foot on the floor, with your right knee pointing to the ceiling. Your right arm should be resting on your right knee.

B. Tighten your abs and push your hips off the floor by pressing onto your left hand. Straighten your right leg and raise your right arm over your head as you rise to your left knee, forming a line from your right fingers to your right toes. Hold the position for 10 to 30 seconds. Lower yourself and repeat on the opposite side.

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