If you want to shape your abs and get a flat stomach, spend five minutes a day and stick with it. This short, no-equipment Pilates workout fires up your core muscles and works well in just 14 days. Whether you are new or you already have a routine, these moves will tighten your tummy and work your midsection in a clear way.
Why Use Pilates for Your Core?
Pilates works by making you move with care and control. These simple moves put your deep core muscles to work and help build a strong base for your body. The workout works your pelvic floor and side abs. It pulls your core together to flatten your stomach from the inside out.
What You Need
The best part is that you do not need any gear. All you need is a mat or soft surface, your body, and five minutes of focus. Do this workout three times each week for 14 days and you will see real progress.
The 5-Minute Pilates Core Workout
Each move runs for 30 seconds. Move slowly to keep your heart and muscles working all through.
1. Knee-to-Chest Pulls (30 seconds)
Lie on your back. Press your lower back into the mat. Pull one knee close to your chest while you keep your core tight, then swap legs. Breathe slowly and pull your core in as if you were tightening a belt.
2. Pilates Hundreds (30 seconds)
Bend your knees until they form a 90-degree angle and lift your legs to a tabletop position. Pump your arms up and down with energy while you keep your head and shoulders raised. This classic move helps your deep abs work well.
3. Scissors (30 seconds)
Keep your lower back on the mat. Alternate lowering one toe to the mat and lifting it back up, then switch legs. This move works your lower abs and hip flexors in a steady way.
4. Full Pilates Roll-Up (30 seconds)
Lie down and reach your hands toward your toes. Roll your spine up, one vertebra at a time. Lower yourself slowly with care. This move makes your spine move well and works your core.
5. Leg Hover Pumps (30 seconds per side)
Sit with your core tight. Lift one leg off the ground and pump it up and then out to the side, drawing an "L" shape. You may rest your hands behind you if you need more support. This move tests your balance and strength.
6. Flutter Kicks (30 seconds)
Place your hands under your lower back in a diamond shape. Lift your legs and kick them quickly in small motions. This move works your lower abs hard.
7. Tiny Lift-Lowers (30 seconds)
Lift your legs off the mat and make small, controlled lifts and lowers. If this is too hard, bend your knees and bring them close to your chest before you stretch them out again.
8. Boat Hold (30 seconds)
Sit up and press your core tight. Lift both legs so that you balance on your sitting bones in the boat pose. To make this easier, keep one foot on the ground. Breathe slowly and keep your abs steady.
9. Run Outs (Complete 10 reps)
Finish with 10 slow run outs. Lie on your back with your fingers near your temples. Roll up a bit and extend your arms and legs fully before you return. This move challenges your core endurance.
Tips for Success
• Keep your lower back on the mat to protect your spine.
• Breathe in through your nose and out through your mouth in a slow rhythm.
• Firm your pelvic floor and imagine pulling your belly button toward your spine.
• You can rest your head or keep your hands behind you for extra support.
• Note your progress each week and feel proud of your gains.
Your Core Transformation Starts Now!
Spend just five minutes on Pilates, three times a week over two weeks to fire up your core, lift your posture, and work toward a flat, toned stomach. With steady and mindful moves, you will build strength without heavy equipment or long hours at the gym.
Grab your mat and get moving today—your new flat stomach journey begins now!
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