When you want a flat, toned stomach, staying steady and using the right workout matter. If time is short but you still wish to see change, this quick 5-minute Pilates set may be just right. Do it three times each week for two weeks. The moves hit your core from all sides. You feel the burn and see the gains fast.
Why Pilates for a Flat Stomach?
Pilates works your core muscles. It hits your abs, lower back, hips, and pelvic floor. A strong midsection helps you stand straight and may ease a sore back. You do this set at home with no gear, so it fits both beginners and those who work out often.
The 14-Day Challenge: Workout Structure
Stick to the plan three times a week for 14 days. Each move lasts a set time. The set builds up the work on your core. This is the list of moves:
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Knee Pull-Ins (30 seconds per side)
Lie on your back with your lower back on the mat. Pull one knee toward your chest. Keep your core firm. After 30 seconds, switch sides. Keep your pelvic area engaged and breathe slow. -
Pilates Hundreds (30 seconds)
Raise both legs until they form a tabletop; keep your knees and hips bent at 90 degrees. Pump your arms up and down. Keep the core tight. Rest your head if you feel strain. -
Scissors (30 seconds)
Tap one toe on the mat as you extend the other leg. Keep your lower back pressed into the mat. Rest your neck on your hands if you need support. -
Pilates Roll-Up (Two repetitions)
Lie flat and roll up slowly. Reach toward your toes one vertebra at a time. Roll back down with control. This move boosts your range of motion and works your abs. -
Leg Pumps with Leg Hover (30 seconds per leg)
Lift one leg a bit off the mat. Pump it up and down. Extend the leg out to form an “L” shape. Use your hands behind your back for a bit of help, but try to keep your core on. -
Flutter Kicks (30 seconds)
Lift your legs and move them up and down in small steps. Place your hands in a diamond shape under your lower back. If it feels too hard, bend your knees slightly and pull them in. -
Leg Lifts with Tiny Lowering (30 seconds)
Hold your legs a few inches off the floor. Perform small lifts and lower them slowly. Bend your knees if needed and adjust the range of your move. -
Boat Hold (Hold for 30 seconds)
Sit up and balance on your sit bones. Draw your knees in and lift your legs. Keep your core tight and breathe slow. You may rest your hands on the mat behind you to help with balance. -
Run Outs (10 repetitions)
Keep your fingers by your temples. Extend your torso slowly as you hold your core tight. Pull yourself back in. Do 10 firm repetitions to finish the set.
Tips for Best Results
• Stay on the plan by doing the routine three times each week for two weeks.
• Focus on doing each move well with steady breathing.
• Pull your belly in and lift your pelvic area during each move.
• Change the move if your neck or back feels sore.
• Write down your start point and note any change in strength or definition.
Final Thoughts
This 5-minute Pilates set works hard to shape your core even when time is short. With no extra gear needed, you fit this routine in at home. After 14 days of steady work, you may see a stronger, flatter stomach and feel more body control. All you need is 5 minutes and a steady plan to help your core grow strong.
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