{"id":71140,"date":"2025-03-03T16:07:24","date_gmt":"2025-03-03T16:07:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71140"},"modified":"2025-03-30T11:09:44","modified_gmt":"2025-03-30T11:09:44","slug":"pilates-for-stomach-and-waist","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/","title":{"rendered":"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Keep_reading_to_find_the_7_best_Pilates_exercises_to_help_you_strengthen_your_core_and_achieve_a_smaller_waist\" >Keep reading to find the 7 best Pilates exercises to help you strengthen your core and achieve a smaller waist.<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Does_Pilates_Make_Your_Waist_Smaller\" >Does Pilates Make Your Waist Smaller?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Is_Pilates_Good_For_Your_Stomach\" >Is Pilates Good For Your Stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#What_Is_The_Best_Pilates_For_Stomach_And_Waist\" >What Is The Best Pilates For Stomach And Waist?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#The_Hundred\" >The Hundred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Roll-Up\" >Roll-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Criss-Cross\" >Criss-Cross<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Leg_Circles\" >Leg Circles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Teaser\" >Teaser<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#How_To_Get_An_Hourglass_Figure\" >How To Get An Hourglass Figure?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Why_Isnt_My_Stomach_Getting_Flat\" >Why Isn&#8217;t My Stomach Getting Flat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#What_is_Pilates_most_effective_for\" >What is Pilates most effective for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Does_Pilates_really_help_with_belly_fat\" >Does Pilates really help with belly fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#Why_Pilates_is_better_than_gym\" >Why Pilates is better than gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#How_many_times_a_week_should_I_do_Pilates\" >How many times a week should I do Pilates?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For centuries, many people have viewed a small waist as part of the \u201cideal body shape,\u201d leading them to strive for a toned stomach and a strong core. Beyond aesthetics, a smaller waist and strong abdominal muscles benefit your health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70039\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Visceral fat, or fat around the organs in your stomach, has been linked to various health problems, such as diabetes and heart disease (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10421666\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4442778\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A strong core supports your spine and improves posture, reducing the risk of back pain and injury (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019ve been wondering<\/span><span style=\"font-weight: 400;\"> what is an effective way to do Pilates for stomach and waist-cinching<\/span><span style=\"font-weight: 400;\"> then you need to hear this.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, even the <\/span><span style=\"font-weight: 400;\">best Pilates moves for flat stomachs<\/span><span style=\"font-weight: 400;\"> won\u2019t give you a toned waist overnight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To see smaller waist results, you must be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistent<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow proper form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate a healthy diet<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Keep_reading_to_find_the_7_best_Pilates_exercises_to_help_you_strengthen_your_core_and_achieve_a_smaller_waist\"><\/span><span style=\"font-weight: 400;\">Keep reading to find the 7 best Pilates exercises to help you strengthen your core and achieve a smaller waist.<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Make_Your_Waist_Smaller\"><\/span><strong>Does Pilates Make Your Waist Smaller?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can reduce waist size, but the effects may vary depending on the individual and the specific Pilates program. Some studies suggest that Pilates can help decrease waist circumference by improving core strength and muscle endurance (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1360859224001049\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), leading to a more toned appearance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the impact on waist size might not be as significant as other forms of exercise that focus more on cardiovascular activity or high-intensity training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, losing belly fat reduces overall body fat through a calorie deficit (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that require more energy expenditure tend to burn more calories and fat, which can lead to a smaller waist (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-belly-fat\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since Pilates is a low-impact exercise, it may not be as effective for weight loss as other forms of physical activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, while Pilates can be part of a fitness routine that helps reduce waist size, it may be more effective when combined with other exercises and a healthy diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69547\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-1024x640.png\" alt=\"Pilates For Stomach And Waist\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-11-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Pilates_Good_For_Your_Stomach\"><\/span><strong>Is Pilates Good For Your Stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can benefit your stomach by promoting better digestion and overall digestive system function. Some studies and expert opinions suggest that exercises stimulate the digestive muscles, which helps improve gastric emptying (<\/span><a href=\"https:\/\/www.cghjournal.org\/article\/S1542-3565(03)00178-2\/fulltext\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bloating, gas, and constipation can be common issues for many people. Pilates may help alleviate these discomforts by strengthening the abdominal muscles and promoting better movement in the digestive tract.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focusing on <a href=\"https:\/\/betterme.world\/articles\/pilates-at-home-challenge-2\/\">core strength<\/a> and controlled breathing in Pilates may also help reduce stress (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8038747\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Stress is known to cause gut issues (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7213601\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). While Pilates is not a direct treatment for gut issues, it can be a supportive practice for maintaining a healthy digestive system.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Pilates_For_Stomach_And_Waist\"><\/span><strong>What Is The Best Pilates For Stomach And Waist?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best Pilates exercises for your stomach and waist target the core muscles effectively.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 Pilates exercises to help you strengthen your core and achieve a smaller waist:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Hundred\"><\/span><b>The Hundred<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This classic Pilates move is a great way to warm up and activate your core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs lifted to a tabletop position (knees bent at 90 degrees).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat while extending your arms parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs to a 45-degree angle, or keep them in tabletop for a modified version.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin pumping your arms up and down in a fast, controlled motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply through your nose for five counts, then exhale through your mouth for five counts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this breathing pattern as you complete 10 sets (or 100 arm pumps).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck relaxed and your lower back pressed into the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet on the floor instead of extending your legs to modify.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: Avoid straining your neck by focusing on engaging your core. Keep your movements controlled and your breathing steady.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plank is a simple yet effective exercise that strengthens your entire core, including the waist and stomach.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees, with your wrists under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your feet back one at a time to form a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your belly button toward your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck in line with your spine, looking slightly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 20\u201360 seconds, depending on your ability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe evenly throughout, avoiding any sagging or raising of the hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To modify, drop your knees to the floor while keeping a straight line from your shoulders to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release by gently lowering your knees to the mat and sitting back briefly.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: Avoid letting your back arch or your hips drop. Focus on your core to maintain stability.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Roll-Up\"><\/span><b>Roll-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The roll-up is perfect for increasing core strength and flexibility along the spine.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your legs extended and arms reaching overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core as you slowly lift your arms and head off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peel your spine off the mat one vertebra at a time, reaching your hands toward your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, ensuring you round your back and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll back down, starting from your lower back and finishing with your shoulders and head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement 6\u20138 times, moving smoothly and steadily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Modify by bending your knees slightly if you have tight hamstrings.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: Avoid using momentum to sit up. Engage your core deeply to control the movement.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Criss-Cross\"><\/span><b>Criss-Cross<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Criss-cross focuses on the oblique muscles, helping to sculpt and tone the waist.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your hands behind your head and your legs in a tabletop position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat as you twist to bring your right elbow toward your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg straight at a 45-degree angle while keeping your left knee bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides, bringing your left elbow toward your right knee as your left leg extends.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides in a controlled twisting motion for 8\u201312 repetitions per side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back pressed firmly into the mat throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you twist and inhale as you return to the center.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: Avoid pulling on your neck with your hands\u2014let your core guide the movement.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Circles\"><\/span><b>Leg Circles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the lower abdominal muscles while improving flexibility and hip mobility.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms at your sides and one leg extended upward toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your other leg flat along the mat, pressing it firmly into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, circling the raised leg in a small, controlled motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 5\u20138 circles in one direction, then reverse for 5\u20138 in the opposite direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat with the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hips steady and avoid shifting side to side as you circle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as your leg moves away from your body, and inhale as it returns.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: Focus on smooth, controlled movements. Engage your core to prevent your back from arching.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Teaser\"><\/span><b>Teaser<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The teaser is a challenging full-core exercise that builds strength and balance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on your mat with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back slightly, balancing on your sit bones as you lift your legs to tabletop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms parallel to your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly straighten your legs to a 45-degree angle, creating a V shape with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a few breaths while keeping your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To release, bend your knees and slowly lower your feet to the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3\u20135 times, focusing on control and balance.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Tips<\/span><\/i><span style=\"font-weight: 400;\">: If this is too difficult, keep your knees bent or hold behind your thighs for support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistently practicing these exercises can strengthen your stomach and waist while improving your core stability and endurance. For the best results, always focus on proper form and controlled movements.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/5-minute-pilates-abs\/\">5-Minute Pilates Abs: Get a Flat Stomach and Strengthen Your Core (Super Intense)<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_An_Hourglass_Figure\"><\/span><strong>How To Get An Hourglass Figure?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates can help you tone and enhance your natural shape, emphasizing your waist, hips, and glutes in a healthy, sustainable way. However, pursuing an hourglass figure requires understanding that genetics, diet, and lifestyle contribute to achieving your best results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips for incorporating Pilates into your fitness routine to help you achieve an hourglass figure:<\/span><\/p>\n<p><b>1. Focus On Waist-Defining Exercises<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Exercises that engage the obliques and strengthen your core create a more defined waistline.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some examples:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mermaid Side Stretch<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This move stretches and strengthens the obliques, helping to shape your waist. Sit with your knees stacked to one side. Reach your arms overhead, bending toward the opposite side for a deep stretch. Repeat on both sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Criss-Cross<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Lie on your back, hands behind your head, and alternate elbow-to-opposite knee as you extend the other leg. This classic move targets your obliques and engages your entire core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Bend<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Perform this on a mat or using a reformer. This Pilates move helps tone the sides of your waist and strengthens the muscles supporting your spine.<\/span><\/li>\n<\/ul>\n<p><b>2. Boost Glute Activation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For shapely, lifted glutes, prioritize glute-focused exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bridges<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Lying on your back, bend your knees and lift your hips toward the ceiling, squeezing your glutes as you rise. This movement tones the glutes while also activating the hamstrings and lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side-Lying Leg Lifts<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Lying on your side, lift the top leg up and down in a controlled manner. For extra resistance, add ankle weights. This exercise strengthens the hips and defines the glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clamshells<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Open your top knee with knees bent and stacked while keeping your feet glued together. This move isolates and tones the gluteus medius for a firmer shape.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69539\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1-1024x640.png\" alt=\"Pilates For Stomach And Waist\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-3-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>3. Strengthen Hips And Improve Curves<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Strong, toned hips contribute to the hourglass look. Try these moves:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Kick Series<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Lying on your side, kick one leg forward and backward in a controlled motion. This movement strengthens the hip flexors and abductors for a more balanced silhouette.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Circles<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Lying on your back, extend one leg toward the ceiling and draw small, controlled circles. This exercise encourages hip stability while elongating the muscles for a lean, sculpted look.<\/span><\/li>\n<\/ul>\n<p><b>4. Prioritize Consistency<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pilates works best when practiced regularly. Aim for 3\u20135 weekly sessions to maintain progress and allow your muscles to adapt and grow stronger. Consistency ensures that your body stays engaged and gradually sculpts itself over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a beginner, start slowly and build up the intensity. You can find out more in our previous post<\/span><b>, <\/b><a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-for-beginners-2\/\"><b>Pilates Exercises for Beginners<\/b><\/a><b>.<\/b><\/p>\n<p><b>5. Nail The Form<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Proper form is key to activating the right muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even a slight misalignment can shift your focus away from your target area. Work with a qualified instructor or follow tutorials emphasizing Pilates fundamentals like breathing, alignment, and controlled movements.<\/span><\/p>\n<p><b>6. Complement With A Balanced Diet And Lifestyle<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diet:<\/b><span style=\"font-weight: 400;\"> A healthy diet <a href=\"https:\/\/betterme.world\/articles\/2200-calorie-meal-plan-high-protein\/\">rich in lean protein<\/a>, vegetables, whole grains, and healthy fats will provide the energy and nutrients your body needs to build muscle and lose fat (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/diet-and-weight-loss\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifestyle:<\/b><span style=\"font-weight: 400;\"> Get enough rest, stay hydrated, and manage stress to encourage overall well-being. A well-rounded lifestyle ensures that your Pilates practice translates into lasting results.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your bone structure, fat distribution, and muscle build all influence how your body responds to workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Pilates can help refine and enhance your natural shape, it cannot change your genetics. And that\u2019s okay! Instead of focusing solely on aesthetics, shift your mindset toward feeling strong and healthy in your skin.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/examples-of-wall-pilates-exercises\/\">3 Examples Of Wall Pilates Exercises And Their Benefits<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Isnt_My_Stomach_Getting_Flat\"><\/span><strong>Why Isn&#8217;t My Stomach Getting Flat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There could be several reasons why your stomach isn&#8217;t getting flat despite regular exercise and a healthy diet. Here are some factors to consider:<\/span><\/p>\n<ul>\n<li><b>Your Diet May Not Be As Balanced As You Think<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even if you\u2019re eating \u201chealthy,\u201d you might eat more calories or sugar than you realize. Processed foods, sugary drinks, and even seemingly good choices like juices or snack bars can hinder fat loss around your stomach.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body stores excess calories as fat, and the abdominal area often becomes a storage hub (<\/span><a href=\"https:\/\/academic.oup.com\/edrv\/article\/38\/4\/267\/3892397\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, refined carbohydrates and sugars can spike blood sugar, encouraging fat storage (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6082688\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Focus on whole, unprocessed foods like vegetables, lean protein, healthy fats, and fiber-rich carbs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monitor portion sizes and track your food if necessary. Reducing sugary drinks can also make a big difference (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/diet-and-weight-loss\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>You Might Be Doing The Wrong Kind Of Exercise<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The <\/span><span style=\"font-weight: 400;\">best pilates for belly fat<\/span><span style=\"font-weight: 400;\"> depends on the person, and endless crunches will not magically shrink your waistline overnight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Abdominal fat responds better to overall fat loss, which requires a mix of cardio, strength training, and high-intensity interval training (HIIT) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/taking-aim-at-belly-fat\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/mens-health\/in-depth\/belly-fat\/art-20045685\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Incorporate full-body strength training to build muscle, which increases your resting metabolic rate (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Add cardio or <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\">HIIT<\/a> workouts to burn calories and promote fat loss (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoid focusing solely on ab exercises and aim for a balanced fitness routine.<\/span><\/p>\n<ul>\n<li><b>Stress Could Be Sabotaging Your Efforts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Chronic stress triggers a hormonal response that can lead to weight gain. When stressed, the body produces more cortisol, which increases appetite and encourages fat storage, especially in the abdominal area (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Practice stress management techniques like yoga, meditation, or deep breathing exercises. Physical activity and quality sleep can help reduce cortisol levels as well.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>You\u2019re Not Prioritizing Quality Sleep<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Poor sleep affects nearly every system in the body, including weight regulation. Sleep deprivation throws off the balance of hunger-regulating hormones like ghrelin (which increases appetite) and leptin (which signals fullness). It can also reduce energy levels, making it harder to stick to exercise and diet goals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Aim for 7\u20139 hours of quality sleep per night. Develop a bedtime routine, limit screen time before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.<\/span><\/p>\n<ul>\n<li><b>Your Genetics Could Be Playing A Role<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your genetic makeup may predispose you to store fat in your abdominal area (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00125-014-3214-z\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Some people have a natural pear-shaped body, while others are more apple-shaped, meaning the belly is a primary fat-storage site. While you can\u2019t change your genes, you can influence how your body responds through lifestyle factors.<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> To minimize fat storage, focus on what you can control\u2014your diet, exercise, and stress levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to accept your body\u2019s natural tendencies while striving for health rather than perfection.<\/span><\/p>\n<ul>\n<li><b>You\u2019re Retaining Water Or Bloated<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your stomach might appear larger due to water retention or bloating rather than fat. Common culprits include consuming too much salt, drinking carbonated beverages, or eating foods that cause gas, like beans or certain vegetables (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/bloating\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Stay hydrated, as water helps balance sodium levels and reduce bloating. Limit high-sodium processed foods, and consider tracking foods to identify any that might lead to digestive discomfort (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/bloating\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Your Hormonal Health Could Be Affecting Fat Storage<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Hormonal changes during a menstrual cycle, pregnancy, or menopause can increase abdominal fat in women. Hormone fluctuations like estrogen and insulin may directly impact weight gain or where your body stores fat (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/obesity-and-hormones\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Consult a healthcare provider if you suspect hormonal imbalances. Following a healthy diet, exercising regularly, and reducing stress can offset some of the hormonal shifts over time.<\/span><\/p>\n<ul>\n<li><b>Consistency and Patience Are Key<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Finally, your results might be slower than you hoped because sustainable fat loss takes time. If your routine is new, your body needs time to adjust before changes become noticeable.<\/span><\/p>\n<p><b>What You Can Do:<\/b><span style=\"font-weight: 400;\"> Stay consistent with your healthy habits and aim for progress, not perfection.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Assess your lifestyle holistically, knowing that small, daily efforts add up over weeks and months.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69544\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-1024x640.png\" alt=\"Pilates For Stomach And Waist\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_Pilates_most_effective_for\"><\/span><strong>What is Pilates most effective for?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates is most effective for improving core strength, posture, flexibility, and overall body awareness. It targets deep abdominal muscles, improving stability and supporting a firmer waistline (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Pilates_really_help_with_belly_fat\"><\/span><strong>Does Pilates really help with belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates helps tone and strengthen the core muscles, making the stomach appear firmer and flatter. However, it does not directly burn belly fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For fat loss, combe Pilates with a healthy diet and cardio exercises (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about <\/span><a href=\"https:\/\/betterme.world\/articles\/pilates-for-weight-loss\/\"><b>Pilates For Weight Loss<\/b><\/a><span style=\"font-weight: 400;\"> in our earlier publication.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Pilates_is_better_than_gym\"><\/span><strong>Why Pilates is better than gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates is neither inherently better nor worse than traditional gym strength or cardio training. The effectiveness of any form of exercise depends on one&#8217;s goals, preferences, and training program structure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Combining Pilates with traditional strength and cardio training can also create a well-rounded program that significantly improves fitness.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_times_a_week_should_I_do_Pilates\"><\/span><strong>How many times a week should I do Pilates?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing Pilates 3 to 4 times a week is ideal for noticeable results. This frequency allows you to build strength, improve flexibility, and see changes in your core and waistline over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out these<\/span> <b><a href=\"https:\/\/betterme.world\/articles\/daily-wall-pilates\/\">Daily Wall Pilates<\/a> <\/b><span style=\"font-weight: 400;\">challenges you can try as you continue to explore <\/span><span style=\"font-weight: 400;\">Pilates for weight loss <\/span><span style=\"font-weight: 400;\">and improved general health.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70038\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates for the stomach and waist can strengthen your core and improve your appearance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While Pilates alone may not significantly reduce waist size compared to high-intensity or cardiovascular exercises, it enhances core strength, flexibility, and posture. Consistent practice, a healthy diet, and other exercise can help you achieve a smaller waist and stronger core.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For centuries, many people have viewed a small waist as part of the \u201cideal body shape,\u201d leading them to strive for a toned stomach and a strong core. Beyond aesthetics, a smaller waist and strong abdominal muscles benefit your health. Visceral fat, or fat around the organs in your stomach, has been linked to various [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71141,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201],"tags":[],"coauthors":[45],"class_list":["post-71140","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PILATES FOR STOMACH AND WAIST \u27a4 can result in a toned appearance and improved core strength. Read on to learn more about the benefits of Pilates and how it can contribute to a smaller waistline.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core\" \/>\n<meta property=\"og:description\" content=\"\u2605 PILATES FOR STOMACH AND WAIST \u27a4 can result in a toned appearance and improved core strength. Read on to learn more about the benefits of Pilates and how it can contribute to a smaller waistline.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-30T11:09:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core\",\"dateModified\":\"2025-03-30T11:09:44+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/\"},\"wordCount\":2710,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist.png\",\"articleSection\":[\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For centuries, many people have viewed a small waist as part of the \u201cideal body shape,\u201d leading them to strive for a toned stomach and a strong core. Beyond aesthetics, a smaller waist and strong abdominal muscles benefit your health.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\\\"><img class=\\\"aligncenter size-large wp-image-70039\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1024x640.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Visceral fat, or fat around the organs in your stomach, has been linked to various health problems, such as diabetes and heart disease (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10421666\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4442778\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). A strong core supports your spine and improves posture, reducing the risk of back pain and injury (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6110226\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019ve been wondering<\/span><span style=\\\"font-weight: 400;\\\"> what is an effective way to do Pilates for stomach and waist-cinching<\/span><span style=\\\"font-weight: 400;\\\"> then you need to hear this.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, even the <\/span><span style=\\\"font-weight: 400;\\\">best Pilates moves for flat stomachs<\/span><span style=\\\"font-weight: 400;\\\"> won\u2019t give you a toned waist overnight.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To see smaller waist results, you must be:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Consistent<\/span><\/li>\\r\\n \\t<li s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/\",\"name\":\"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist.png\",\"dateModified\":\"2025-03-30T11:09:44+00:00\",\"description\":\"\u2605 PILATES FOR STOMACH AND WAIST \u27a4 can result in a toned appearance and improved core strength. 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Read on to learn more about the benefits of Pilates and how it can contribute to a smaller waistline.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core","og_description":"\u2605 PILATES FOR STOMACH AND WAIST \u27a4 can result in a toned appearance and improved core strength. Read on to learn more about the benefits of Pilates and how it can contribute to a smaller waistline.","og_url":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-03-30T11:09:44+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core","dateModified":"2025-03-30T11:09:44+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/"},"wordCount":2710,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist.png","articleSection":["Pilates"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For centuries, many people have viewed a small waist as part of the \u201cideal body shape,\u201d leading them to strive for a toned stomach and a strong core. Beyond aesthetics, a smaller waist and strong abdominal muscles benefit your health.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Stomach_And_Waist\"><img class=\"aligncenter size-large wp-image-70039\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/ready-5-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Visceral fat, or fat around the organs in your stomach, has been linked to various health problems, such as diabetes and heart disease (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10421666\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4442778\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A strong core supports your spine and improves posture, reducing the risk of back pain and injury (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you\u2019ve been wondering<\/span><span style=\"font-weight: 400;\"> what is an effective way to do Pilates for stomach and waist-cinching<\/span><span style=\"font-weight: 400;\"> then you need to hear this.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, even the <\/span><span style=\"font-weight: 400;\">best Pilates moves for flat stomachs<\/span><span style=\"font-weight: 400;\"> won\u2019t give you a toned waist overnight.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To see smaller waist results, you must be:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistent<\/span><\/li>\r\n \t<li s ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/","url":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/","name":"Pilates For Stomach And Waist: 7 Exercises To Strengthen Your Core - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/pilates-for-stomach-and-waist\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/4845-pilates-for-stomach-and-waist.png","dateModified":"2025-03-30T11:09:44+00:00","description":"\u2605 PILATES FOR STOMACH AND WAIST \u27a4 can result in a toned appearance and improved core strength. 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