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Pilates Beginner Exercise for Losing Belly Fat

Losing belly fat requires a combination of a good diet, cardio and ab-targeting exercises. Pilates, which can be done at home, at a gym or a studio, offers many core exercises to tone the stomach. Aim for doing these exercises three days a week and work up to five.

  1. Hundreds

    • The hundreds is a well-known and very effective ab exercise. It works the upper and lower abs. It can be done in sets of 10 reps, or more if you can. Lie on your back with your arms at your sides, palms down, and your legs extended straight on the floor. Crunch your shoulders up off the floor and lift your arms so they are hovering above the ground. Lift your legs at a 45 degree angle from the floor. Lift your chin away from your chest. Pull your shoulders back and keep your neck in line with your spine. Start to flutter your arms up and down a few inches, but keep them off the floor. Up and down counts as one rep. Take slow, deep breaths irregardless of arm movements.

    Criss-Cross

    • The criss-cross works the oblique muscles at the waist. Start by lying on your back. Bend your knees and put your feet on the floor. Place your hands behind your ears and open your elbows. Squeeze your abs and lift your shoulders off the floor. Turn your left shoulder toward your right knee. Lift your right leg bringing your knee toward your elbow. Lower yourself back to the mat slowly. Do the other side but twist in the opposite direction and lift your left leg. Do 10 reps per side as you alternate.

    The Plank

    • The plank is similar to holding a push-up position. Start by holding your body parallel to the floor on your hands and toes. Your hands will be under your shoulders and your feet will be spaced less than hip-width apart. Look down but keep your neck in line with your spine. Your back should be completely flat with your hips tucked under you. Hold this position for 30 to 60 seconds.

    Pilates and Cardio

    • Doing cardio before your pilates workout will help you maintain an elevated heart rate during your exercises, burning more belly fat than doing pilates alone. You can also do some plyometric exercises between pilates exercises to maximize the caloric burn. Do 20 to 30 minutes of light to moderate cardio, such as walking or swimming, before you start your pilates exercises. Then do one of the exercises, like the hundreds. Between sets, do 20 to 30 seconds of jumping jacks or jogging in place. This will keep your heart rate up and boost your metabolism.

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