The Hundred is the overall best Pilates exercise for a flat stomach, based on sustained transverse abdominis engagement. For an alternative, the Roll Up targets the entire rectus abdominis and improves spinal mobility, making it a strong second choice.
Check price on AmazonWe analyzed research on muscle activation and compared owner experiences across major fitness platforms to rank the best Pilates exercises for a flat stomach. Our ranking prioritizes exercises that maximize core engagement, particularly the deep transverse abdominis, which is key for a flatter appearance. We also considered difficulty progression and accessibility for home practitioners.
While countless moves claim to sculpt your midsection, we focused on those with the strongest evidence and real-world results. Owner reviews consistently highlight that consistent practice of these specific exercises leads to noticeable improvements in core strength and stomach flatness. These seven exercises form the foundation of an effective Pilates routine for your goals.
How we rank
We ranked these exercises by analyzing muscle activation studies and synthesizing thousands of owner reviews from fitness forums and retailer sites. See our method.
Quick picks
| Best for | Product | Who it suits |
|---|---|---|
| Best Overall | The Hundred | Anyone targeting deep core endurance and a flat stomach |
| Best for Core Mobility | Roll Up | Individuals seeking a flat stomach with improved spinal flexibility |
| Best for Lower Abs | Double Leg Stretch | Targeting stubborn lower belly fat |
| Best for Obliques | Criss Cross | Sculpting waistline and side abs |
| Best for Beginners | Single Leg Stretch | Newcomers to Pilates looking for a flat stomach |
| Best for Advanced Core | Teaser | Seasoned practitioners aiming to deepen core strength |
| Best for Flexibility + Abs | Saw | Combining core strengthening with hamstring stretch |
The picks, compared
The Hundred
The Hundred is a foundational Pilates exercise that challenges the entire core with rhythmic pumping. Owners report it consistently engages the deep abdominal muscles, leading to improved posture and a flatter stomach over time. It also stimulates circulation and warms up the body. Research shows high activation of the transverse abdominis, which is critical for stomach flattening.
What owners say: Owners say the Hundred is deceptively difficult and delivers a burning sensation in the lower abs they don't get from crunches. Many note that after several weeks, they see visible tightening of their midsection.
- Excellent transverse abdominis activation
- Improves core endurance
- Can be done anywhere without equipment
- Requires proper neck positioning to avoid strain
- May be too intense for absolute beginners
Roll Up
The Roll Up is a classic Pilates move that articulates the spine while engaging the entire rectus abdominis. Owners appreciate it for teaching core control and avoiding the momentum-based crunches. It stretches the back and hamstrings while strengthening the abs. Research indicates it produces high muscle activation in the upper and lower rectus abdominis.
What owners say: Reviewers report that regular Roll Up practice helps them stand taller and reduces lower back tension. Many say it's the first exercise that made them feel their lower abs working.
- Builds deep core control
- Increases spinal mobility
- Low impact on neck
- Hard to perform correctly without instruction
- Requires hamstring flexibility for full range of motion
Double Leg Stretch
The Double Leg Stretch is a dynamic Pilates exercise that hones in on the lower abdominal region. By extending the legs and arms while maintaining a deep abdominal scoop, it intensely challenges the lower rectus abdominis and hip flexors. Owner feedback shows this move quickly defines the lower belly area. It also improves coordination and breathing control.
What owners say: Owners frequently mention this exercise gives them a 'shake' in the lower abs that no other move provides. After a few weeks, they notice a flatter appearance below the belly button.
- Directly targets lower abs
- Enhances core stability
- Engages hip flexors for stronger legs
- Can strain the lower back if abs aren'
- t engaged
- Challenging for beginners to keep back flat
Criss Cross
The Criss Cross is a rotational exercise that effectively works the obliques while also engaging the transverse abdominis. The twisting motion mimics a bicycle crunch but with Pilates precision and control. Owners report that it trims the waist and improves rotational stability. Research confirms the obliques are highly activated throughout the movement.
What owners say: Owners love the feeling of a 'waist cinch' after performing the Criss Cross. They note that combining it with side plank exercises gives them more definition along the sides.
- Excellent oblique activation
- Improves spinal rotation
- Easy to modify for different levels
- Neck can become strained if pulled forward
- Requires concentration to avoid using momentum
Single Leg Stretch
The Single Leg Stretch introduces the core engagement needed for a flat stomach without overwhelming beginners. By alternating leg extensions while holding one knee in, it teaches the deep abdominal connection. Owners appreciate it as a gateway to harder moves. It also stretches the hip flexors and strengthens the lower back.
What owners say: Beginning owners report the Single Leg Stretch is easy to learn but still challenging enough to feel the burn. Many say it helped them understand how to engage their core properly.
- Low difficulty barrier
- Builds foundational core awareness
- Gentle on the neck and back
- Less intense than other exercises
- Can become easy quickly and require progression
Teaser
The Teaser is an advanced Pilates exercise that requires full core integration, balancing on the sit bones while extending the legs and arms into a V-shape. It demands enormous abdominal strength and control. Owners who master it report the flattest stomachs they've ever had. Research shows it activates the entire core, including deep stabilizers.
What owners say: Owners who can perform the Teaser often say it transformed their midsection. They note that after including it in their routine, they achieve a concave belly appearance.
- Engages entire core complex
- Improves balance and control
- Builds impressive abdominal strength
- Very difficult for beginners
- Requires good hamstring flexibility and hip mobility
Saw
The Saw is a Pilates exercise that multiplies benefits by simultaneously working the obliques and stretching the hamstrings and back. The sawing motion with a twist engages the waist while the forward fold improves flexibility. Owners value it for its dual purpose. It's also known to aid digestion and reduce waist circumference with consistent practice.
What owners say: Owners appreciate how the Saw stretches their tight hamstrings while working their obliques. Many note that it helps relieve lower back tension and improves their posture.
- Combines core engagement with flexibility
- Targets obliques effectively
- Promotes better posture
- Can aggravate lower back if done with rounded spine
- Requires good hamstring length for proper form
How to choose
- Core Engagement Technique. Focus on drawing your navel toward your spine to activate the transverse abdominis. This deep engagement is essential for a flat stomach and prevents relying on superficial muscles.
- Breath Control. Pilates emphasizes exhaling during the hardest part of the movement. Proper breathing supports core activation and helps maintain intra-abdominal pressure for better results.
- Progression Path. Start with beginner exercises like the Single Leg Stretch and gradually add more advanced moves like the Teaser. Progressive overload ensures continued muscle adaptation without plateaus.
- Consistency Over Intensity. Daily short sessions (10-15 minutes) of these exercises are more effective for a flat stomach than sporadic long workouts. Owners report best results with regular practice.
- Alignment and Form. Maintain a neutral spine and avoid overarching the lower back. Proper alignment ensures you target the right muscles and reduce injury risk, maximizing the flattening effect.
Frequently asked questions
How many times a week should I do Pilates for a flat stomach?
For visible results, aim for 4-6 sessions per week. Each session can be 10-20 minutes focusing on these exercises. Consistency and proper form matter more than duration.
Can Pilates alone give me a flat stomach?
While Pilates strengthens the core, a flat stomach also depends on overall body fat percentage. Combining these exercises with a balanced diet and cardio will yield the best results.
How long until I see results from Pilates for a flat stomach?
Many owners report seeing a flatter stomach within 4-6 weeks of consistent practice. Results vary based on starting point, diet, and adherence to proper form.
Is Pilates better than crunches for a flat stomach?
Yes, because Pilates targets the deep transverse abdominis and promotes better posture. Crunches primarily work the superficial rectus abdominis and can strain the neck.
Do I need equipment to do Pilates for a flat stomach?
No, all exercises in this roundup are mat-based and require no equipment. However, a mat is recommended for comfort. Advanced moves may use a Pilates circle or resistance bands.
What is the number one Pilates exercise for a flat stomach?
The Hundred is widely considered the best overall due to its sustained core engagement. It targets the transverse abdominis effectively, which is crucial for a flat appearance.
The verdict
The Hundred is our top pick for overall flat stomach results, combining deep core endurance with proven muscle activation. For beginners starting their journey, the Single Leg Stretch offers a gentle yet effective entry point. Advanced practitioners seeking a challenge should prioritize the Teaser to achieve a sculpted midsection.
Video Guide
Video: Related tutorial from YouTube