Most ab routines are either too intense or just plain boring, which is usually what makes people quit on them. A gentle pilates workout, though, takes a different approach with slow, controlled movements that still get the job done.
This pilates workout abs and waist routine is only 8 minutes long and beginner-friendly from start to finish. It combines stretches, crunches, and leg exercises to target your core from multiple angles.
Just grab a mat and follow along. Here’s the full workout:
Arch to Side
Let’s ease into this pilates workout routine with a gentle side stretch that you’ll feel all along your waist, which makes it a great warm-up for the ab work ahead.
Just focus on keeping your arms long and your movements slow.
How to perform:
- Kneel on your mat and sit back onto your heels.
- Raise both arms straight up above your head and interlock your fingers.
- Keep your arms fully extended and your spine tall.
- Slowly lean your torso to the right side, feeling a stretch along your side body.
- Return your torso to the center starting position.
- Alternate sides by leaning to the left and returning to the center.
Cobra
Time to flip onto your stomach for a classic back extension that opens up your chest and warms up your spine, so take it easy and don’t force the arch too high.
If you’re just getting started with mat work, this is a nice way to build comfort before things pick up.
How to perform:
- Lie flat on your stomach with your legs extended straight behind you on the floor.
- Place your palms flat on the mat, positioned right next to your chest.
- Keep your elbows tucked in close to the sides of your body.
- Gently push through your hands to lift your chest and upper belly off the mat.
- Keep your hips and legs resting flat on the floor while arching your back slightly and looking forward.
- Hold the stretch briefly, then slowly lower your chest back down.
Long Arm Crunch
For this one, you’ll keep your arms straight and let them slide along your thighs as you crunch.
It’s a small adjustment from a regular crunch, but you’ll notice your abs working harder since your arms aren’t behind your head for support.
How to perform:
- Lie flat on your back, bend your knees, and place your feet flat on the floor.
- Extend your arms straight down and rest your hands lightly on the top of your thighs.
- Engage your core and curl your head, shoulders, and upper back off the mat.
- As you crunch up, keep your arms straight and slide your hands up your thighs towards your knees.
- Slowly lower your upper body back down to the starting position.
Alt. Leg Raise
For this one, you’ll keep your back flat and lower one straight leg at a time toward the floor while the other stays pointing up.
It sounds simple enough, but controlling that slow lowering motion without letting your lower back lift off the mat is where your abs really have to work.
How to perform:
- Lie flat on your back with your head and shoulders resting on the mat.
- Place your arms flat on the floor down by your sides.
- Extend both legs straight up toward the ceiling.
- Keeping your leg completely straight, lower one leg down toward the floor until it hovers just above the mat.
- Raise the straight leg back up to the starting position to meet the other leg.
- Alternate legs by lowering the opposite leg straight down, then bringing it back up.
Forearm Bicycle
Now, prop yourself up on your forearms and get ready for a pedaling motion where you’ll pull one knee in while extending the other leg out to hover just above the floor.
It takes a little rhythm to get the timing down, so start slow and find a pace that feels smooth before you try to speed things up.
How to perform:
- Lie on your back and prop your upper body up on your forearms, keeping your elbows directly under your shoulders.
- Lift your feet off the floor and bring both knees in towards your chest.
- Extend one leg straight out in front of you, hovering it just above the floor, while keeping the opposite knee bent near your chest.
- In a pedaling motion, bring the extended leg back in towards your chest while simultaneously extending the opposite leg straight out.
- Alternate legs continuously.
Swan Crunch
You’ll hold a crunch with your legs straight up toward the ceiling while sweeping your arms in and out to your sides.
It might not seem like much, but keeping your shoulders lifted the entire time while your arms move is what makes this one sneaky hard.
How to perform:
- Lie on your back with your legs extended straight up toward the ceiling.
- Curl your head, shoulders, and upper back off the mat and hold this crunch position.
- Extend your arms straight out to your sides, hovering just above the floor with palms facing up.
- Sweep your straight arms forward until your hands are next to your outer thighs.
- Sweep your arms back out wide to the starting position.
- Continue this arm sweeping motion continuously while keeping your legs and upper body stationary.
Flutter Kicks
Stay propped up on those forearms for this one, where you’ll hover both legs just off the floor and alternate small, quick kicks up and down.
The key here is keeping your core tight so your heels never touch the mat, which gets tougher the longer you go.
How to perform:
- Lie on your back and prop your upper body up on your forearms, keeping your elbows directly under your shoulders.
- Extend both legs straight out in front of you and hover them a few inches off the floor.
- Keeping your legs completely straight, raise one leg slightly higher while lowering the other leg.
- Continuously alternate your legs up and down in quick, small motions.
- Keep your core engaged and do not let your heels touch the mat throughout the movement.
Alt. Heel Taps
For this one, you’ll hold a crunch and reach one hand down to tap your heel, then switch to the other side.
It’s a great move for your obliques, and you’ll feel the squeeze along your waist each time you reach, so keep your movements controlled and don’t rush through the reps.
How to perform:
- Lie on your back with your knees bent and your feet flat on the floor, close to your glutes.
- Curl your head, shoulders, and upper back off the mat.
- Extend your arms straight down along your sides, hovering just above the floor.
- Squeeze your obliques to reach your right hand down to tap your right heel.
- Return slightly to the center, then reach your left hand down to tap your left heel.
- Alternate sides continuously while maintaining the lifted crunch position.
Toe-Tally Crunch
This is a full sit-up with your arms starting behind your head and reaching all the way to your toes, so you’ll need to roll through your spine on the way up and on the way down.
It’s one of the tougher moves in this workout, but it’s great for building core strength from top to bottom.
How to perform:
- Lie flat on your back with your legs fully extended on the mat.
- Extend your arms straight out on the floor behind your head.
- Keep your legs completely straight and flat on the floor.
- Engage your core, lift your arms, and roll your upper body entirely off the mat into a seated position.
- Reach your hands forward to tap your shins or toes.
- Slowly roll your spine back down onto the mat, returning your arms overhead to the floor.
Alt. Jackknife
Almost done! For this one, you’ll lift one leg while crunching up to tap your foot, which takes some coordination to get your timing right.
So if you can’t quite reach your toes at first, just aim for your shin and work your way up over time.
How to perform:
- Lie flat on your back with your legs extended straight and arms extended flat on the floor behind your head.
- Lift one leg straight up towards the ceiling.
- Simultaneously crunch your upper body off the floor, reaching both hands up to tap your raised foot or ankle.
- Lower your upper body and your leg back down to the floor at the same time.
- Alternate sides by raising the opposite leg and crunching up to touch it.
Puppy Pose
You made it! Let’s cool things down with a nice stretch that opens up your chest and shoulders while giving your spine a gentle release.
Just walk your hands forward and let your body melt into it, which is the perfect way to wrap up this session.
How to perform:
- Start in a tabletop position on your hands and knees.
- Keep your hips stacked directly over your knees.
- Slowly walk your hands forward on the mat, keeping your arms straight.
- Lower your chest and forehead down towards the floor, allowing your back to arch gently.
- Hold this stretching position, keeping your arms extended and hips lifted.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
