How long should you follow this Pilates sequence to see results?

Instructor Kirsten recommends performing all four exercises every day for 30 days to achieve toned, flat abs.

What does the plank exercise target?

The plank activates the entire muscle group within the core as well as the arms and shoulders. The sequence includes both a straight-arm and elbow variation, each held for one minute.

What is the purpose of roll-ups in this routine?

Roll-ups are described as amazing for spinal articulation as well as strengthening the abdominal muscles, rolling the spine off and back onto the floor one vertebra at a time.

How many repetitions of curl-ups with table-top legs are recommended?

15 repetitions for two sets, focusing on peeling the head and shoulders off the ground to strengthen both the upper and lower abdominal wall.

Pilates for a Bikini Body: 4 Core Exercises | Beauticate

Pilates for the Ultimate Bikini Body

Beauticate finds out the best Pilates exercises to get bikini body ready.

Madeleine Boyd — Contributing Writer

Last updated July 20263 min read

To see results and achieve toned, flat abs only using the four exercises below, Kirsten recommends performing this sequence every day for 30 days.

Kirsten the Pilates instructor demonstrating a core exercise

Plank

Woman performing a plank exercise for core activation in Pilates

“A great exercise that activates the entire muscle group within the core, as well as the arms and shoulders.”

Place your hands underneath your shoulders on the ground, engage your abdominal muscles and extend your legs behind you placing your feet hip-width apart. Maintain this position for 1 minute before you rest.

Repeat: 4 times

Now change your arm position, this time supporting yourself with your elbows – placing them under your armpits. Engage your abdominal muscles and extend your legs behind you, positioning your feet hip-width apart. Your body should be lower to the ground than before. Maintain this position for 1 minute before you rest.

Repeat: 4 times.

Curl ups with legs in ‘table top’

Woman doing curl-ups with legs in table top position for upper and lower abs

“Ideal for strengthening the upper and lower abdominal wall.”

Lie on the ground with both legs bent in ‘table top’ (90 degree) position. Place your hands at the base of your skull and inhale to prepare. Tighten your lower abdominals and as you exhale, gently move your chin towards your chest, peeling your head and shoulders off the ground. Inhale to return to the start position.

Repeat: 15 times (2 sets)

Curl up with feet on floor

Woman performing oblique curl-ups with feet on the floor in Pilates

“This one really works both upper and lower abdominals and oblique muscles.”

Lie on the ground with your knees bent and feet hip-width apart on the ground. Reach your hands up to the ceiling with one hand stacked on top of the other. Inhale to prepare, engage your abdominal muscles and exhale to lower your hands down and past your left hip. Inhale here then exhale as you reach further past your hip with 3 pulses. Return to the start position and do the same on your right side. Continuing alternating sides with 3 pulses on each.

Repeat: 20 times (2 sets)

Roll ups

Woman doing Pilates roll-ups for spinal articulation and abdominal strength

“An amazing one for spinal articulation as well as the abdominal muscles”

Lie on your back with your arms long behind your head and your legs lying flat out on the ground in front if you. Inhale and raise your hands towards the ceiling at a 90 degree angle. Contract your abdominal muscles, exhale and lift your head and chest, rolling your spine off the ground up into a seated position with your legs still long. Inhale once seated upright and exhale to slowly roll the spine back down onto the floor one vertebra at a time.

Repeat: 15 times

*Story by Madeleine Boyd. *