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5 Best Pilates AB Workouts at Home

  • Author: Lesley Logan
  • February 3, 2024
Home  »  Blog   »   5 Best Pilates AB Workouts at Home
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How to Do The Pilates AB Series at Home

Pilates was designed to work the entire body in every workout – literally leaving no muscle over or under worked – which is why Pilates not just an ab workout. But, there is a series of exercises on the Mat called “The Abdominal Series of 5” that you can do whenever you want, where ever you are. And, if you’re doing it right, you’ll be feeling it in less than 3 reps of each variation!

Single Leg Stretch

Also, know as the Single Leg Pull. This exercise is easy to cheat your abs on. So, be careful that you don’t use your arms to pull you up. Instead, use your abdominals to bend your spine and your arms to pull on your leg for the hip stretch. As you switch your legs this is where you really want to pull in center because the abs will want to push out. Maintain your low ribs on the mat and your belly button towards your spine. In the beginning do 5-10 each side and you can rest before the next one. As you advance, just 3 each side no break before you go to the next one.

Double Leg Stretch

If you only have one minute to work out your Pilates abs series, then do this! Do it for a whole minute but make sure you do let your chest drop as your legs go out. Lift your chest up as your arms go back. And, as your legs bend in you’ll be tempted to drop your heels but this will def cheat you out of some good ab stuff. So, reach your legs and arms far and away from each other lifting your chest and hugging your outer thighs in. Then pull your knees into your chest from your abs. In the beginning 5-10 and then rest. But, as you advance do 3 good ones and skip the break and go straight into the next one.

Single Straight Leg Stretch

This one is easy to hang off your flexibility and also make it come from the quads. But, if you pull on your leg from your upper back muscles and reach the opposite leg away from your seat you’ll be able to find the longest flexion in your spine. And, as you switch your legs similarly to your Single Leg Stretch you want to focus on your abs pulling in as they will want to pop out on the switch. Do 5-10x each side in the beginning and then as you advance do 3 good ones each side and skip the break going right into the next one.

Double Straight Leg Stretch

This one will make you want to cheat your upper abs and counter balance your legs by “leaning back” as the legs lower. But, if done right, you’ll feel your abs from top to bottom getting challenged. And, to top it off, your upper back and glutes will get some love too! The key to this one working your abs the best is to press your head into your hands and lifting your chest up but pulling your low ribs into the mat and keeping them there. As your legs lower your chest tries to lift up and over your abs. Then to lift you legs, stretch them out as far as you can and you’ll feel your abs take the control and not your legs. Do 5-10x in the beginning and rest. As you advance 3 good ones and go right into the next one.

Criss Cross

Easy to think you know this one. I mean, it does look like “bicycle sit ups.” But, it’s all about your waist getting its twist on. And, if you have been doing the previous 4 correct you’ll be lucky to get 3 good ones out of this one! Focus on your armpit coming to your opposite knee and not cheating your abs by bringing your elbow to your knee. Do 5-10 each side in the beginning. Then, when you are more advanced, 3 good ones each side.

You’ll know if you’re doing these right. If by Criss Cross you feel like that was “easy,” then you likely were going through the choreography. So, focus on the strength of each exercise, the tips I gave above and what I said in the videos. I never skip these in my OPC classes because they are that good at strengthening your core and MORE! Because your core is not just your abdominals. It’s your glutes, inner thighs, abs and back!

Give these 5 a go and try to do them daily. If you have questions, let me know!

xx-LL

By Lesley Logan

Lesley Logan, a 2nd generation certified Pilates teacher, breathwork, habits and mindset coach, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorials, where you can also find weekly Pilates classes and workshops. Teaching Pilates since 2008, she has run multiple studios, has trained hundreds of people to become teachers themselves and has taught thousands of students around the world. When not teaching from her studio in Las Vegas, Lesley she’s hosting her podcast Be It Till You See it or traveling the world leading Pilates retreats. Connect with Lesley on Instagram @lesley.logan or through the contact page on this site.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

FALL BETTER

Online Mat & Reformer Pilates Class Descriptions:

My goal in teaching Pilates is to help you fall better! And, also so you can use a bathroom anywhere in the world. The truth is you're gonna trip. You are going to miss a step. But, we can train our body to respond to these instances and skip the fall altogether. Or, if we do fall land better!

No props needed.

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


1, 2, BUCKLE MY SHOE

Online Mat & Reformer Pilates Class Descriptions:

Do you remember this nursery rhyme?

Well, by the time we do
buckle shoes - HIPS & REACHING
shut doors - ROTATIONS, PUSH & PULL
pick up sticks - STRENGTH & STRETCH,
lay ‘em straight - ALIGNMENT
… then start all over again - HA! We’re doing Pilates!
And that’ll be our focus as we apply this kids’ rhyme to our Mat and Reformer classes.

Please have a resistance loop. (A tied Theraband or leggings work great, too)

Extra points if you sing along!

See you in class,
Tami

OPPOSITES ATTRACT

ONLINE MAT, REFORMER, TOWER/CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

In Pilates you’ll often find that exercises are grouped together or placed in a particular order so that we can move in opposite directions…and work opposing muscles. Think Roll Up & Roll Over on the Mat, the Rowing Series on the Reformer, Swan & Teaser on the Wunda Chair, or Push Through on the Cadillac/Tower. Let’s explore how those opposites help keep our muscles flexible while helping us get stronger.

Props needed:
Mat: dowel
Reformer: pole
Tower: None
Chair: Reformer Box (not absolutely necessary, can be done without), Mat, Wall for support and if applicable Yoga Block or 2 x 4 (for petite people and for building up some exercises

See ya in class,
xx-LL

BEETLEJUICE, BEETLEJUICE, BEETLEJUICE

Online Mat, Reformer, Tower/Cadillac & Wunda Chair Pilates Class Descriptions:

“It’s showtime!”

We’ll do 3 reps of each exercise and then banish it from the rest of the workout…UNLESS one of your teachers shouts out “Beetlejuice, Beetlejuice, Beetlejuice” - if this happens, they might bring back one of the exercises you’ve already done!!! Let’s hope it’s one you love and not one you were hoping would stay banished!

No props needed.

See ya in class,
xx-LL

STRETCH THE BODY'S TENDON

Online Mat & Reformer Pilates Class Descriptions:

An exercise many are ready for but gets a little scary to do is the Tendon Stretch on the Reformer. Mat lovers I got you!! Its your Open Leg Rocker, Double Straight leg stretch and something special I've got for you!!!

No matter which class you take we are going to explore how we stretch from our heels to the crown of our head, our body's tendon! We'll also cover where to look in exercises

See ya in class,
xx-LL

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


WRISTS, HANDS, FINGERS, NOW WHAT?

Online Mat & Reformer Pilates Class Descriptions:

It’s so interesting how what we do with our fingers can make an exercise feel different! In this week’s workouts, we’ll play with the placement of our wrists hands and fingers to feel how the placement changes the connections we get to our upper back and ultimately or center.

Props: Pole

See you in class,
Megan

WRISTS, HANDS, FINGERS, NOW WHAT?

Online Mat & Reformer Pilates Class Descriptions:

It’s so interesting how what we do with our fingers can make an exercise feel different! In this week’s workouts, we’ll play with the placement of our wrists hands and fingers to feel how the placement changes the connections we get to our upper back and ultimately or center.

See you in class,
Megan

MAT EQUIPMENT NEEDED: Your awesome self, pole and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, pole and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


FALL BETTER

Online Mat & Reformer Pilates Class Descriptions:

My goal in teaching Pilates is to help you fall better! And, also so you can use a bathroom anywhere in the world. The truth is you're gonna trip. You are going to miss a step. But, we can train our body to respond to these instances and skip the fall altogether. Or, if we do fall land better!

No props needed.

See ya in class,
xx-LL

SSSSNAKE & TWIST

Online Mat & Reformer Pilates Class Descriptions:

On the reformer, there’s an exercise called Snake, and another exercise called Snake & Twist. We’ll build our connections throughout our practice to those 2 exercises. You’ll see how many exercises in your practice are already preparing you for those exercises, or maybe what’s missing that you need.

On the mat, we’ll build up to the Side Bend exercise, and add some variations that are like the Snake exercise on the reformer, or the Snake & Twist exercise on the reformer.

See you in class,
Christine

MAT EQUIPMENT NEEDED: Your awesome self, foam roller for one exercise variation, so if you don’t have a foam roller, no worries. Repeat the Side Bend exercise, or any variation, or any exercise we’ve already practiced and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


STRETCH THE BODY'S TENDON

Online Mat & Reformer Pilates Class Descriptions:

An exercise many are ready for but gets a little scary to do is the Tendon Stretch on the Reformer. Mat lovers I got you!! Its your Open Leg Rocker, Double Straight leg stretch and something special I've got for you!!!

No matter which class you take we are going to explore how we stretch from our heels to the crown of our head, our body's tendon! We'll also cover where to look in exercises

No props needed.

See you in class,
xx-LL

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL