6 Killer Pilates Ab Exercises That Actually Transform Your Core
New York Pilates Shines The Light On Abs
Pilates has always been known for sculpted abs, flat stomach , but not all core workouts deliver the same kind of strength, definition, and control. These Pilates ab exercises go far beyond simple crunches — they train deep core muscles, improve posture, and create a foundation of strength that carries into every part of your life. Moreover, because Pilates focuses on precision and alignment, these moves help you build real, functional stability rather than just surface-level definition.
Whether you’re taking Reformer Pilates classes in NYC or following a mat routine at home, these six exercises will help you build a stronger, more sculpted core with intention. As a result, you’ll feel more grounded, more connected, and more powerful — exactly why Pilates is the go-to core method for dancers, athletes, and anyone who wants real results.
Why Pilates Is the Best Core Workout
Unlike traditional ab workouts that rely on speed or repetition, Pilates strengthens the entire core through controlled movement, breath, and alignment. In fact, the method targets the deepest abdominal muscles — particularly the transverse abdominis — which support your spine, improve posture, and help create that long, lean look.
Additionally, Pilates reduces tension in the neck and lower back by engaging your core correctly, which means you can safely build strength without strain. Because of this, many people see visible and functional improvements much faster than they do with traditional workouts.
The 6 Killer Pilates Ab Exercises
Below are six of the most effective Pilates ab exercises for building total core strength. Each move can be done on a mat or incorporated into Reformer Pilates classes for an even deeper burn.
1. The Hundred (Deep Core Activation + Breathwork)
Why it works:
The Hundred is one of the most iconic Pilates ab exercises because it wakes up every layer of the core. The combination of breath and controlled pumping creates heat, circulation, and immediate engagement.
How to do it:
Curl up with your legs in tabletop or extended.
Pump your arms vigorously while inhaling for five counts and exhaling for five.
Repeat for 100 counts.
Pro tip:
Press your ribs down and lengthen your spine to avoid neck strain.
2. Reformer Knee Tucks (Precision + Power)
Why it works:
This is one of the most effective reformer Pilates abs movements for sculpting the lower core and building stability.
How to do it:
Begin in a plank with feet on the carriage.
Pull your knees toward your chest using your abs, not momentum.
Slowly extend back to plank.
Variation:
Try pike-ups for a deeper burn.
3. Pilates Scissor Switch (Obliques + Hip Mobility)
Why it works:
This move strengthens the lower abs and obliques while improving flexibility in the hamstrings.
How to do it:
Lift both legs; hold one leg as the other reaches long.
Switch legs with control, keeping your core stable.
Mistake to avoid:
Don’t pull your leg; instead, lengthen it.
4. Teaser Prep (Strength + Balance)
Why it works:
Teaser is one of the most challenging Pilates core exercises, building incredible strength through the deep abdominals and hip flexors.
How to do it:
Start with knees bent.
Roll up slowly, creating a V-shape with your torso and thighs.
Lower with control.
Advanced version:
Straighten your legs for a full Teaser.
5. Plank to Pike (Full Core Lift)
Why it works:
This dynamic move trains the entire core, especially the lower abs, while improving shoulder stability.
How to do it:
From a plank, lift your hips toward the ceiling.
Return to plank slowly.
Pro tip:
Use your breath to maintain rhythm and control.
6. The NYP Abs Arms Ass™ Core Series (Signature Burn)
xclusive to New York Pilates, this sequence blends classic Pilates technique with modern athleticism. Each movement flows into the next, creating a sculpting burn that hits your core, arms, and glutes all at once. Because of its intentional design, it’s one of the most effective Pilates ab workouts for visible definition.
You’ll feel:
Deep low-ab activation
Side-body sculpting
Full-core stability
Length through the spine
Take it in class:
You can experience the full series in any New York Pilates ABS ARMS ASS™ class across NYC and the Hamptons.
How Often Should You Do Pilates Ab Exercises?
For best results, aim to do Pilates ab exercises 3–4 times per week. Although the exercises may feel gentle, they target deep stabilizing muscles that respond best to consistency. Furthermore, adding a mix of mat and Reformer Pilates classesincreases strength, flexibility, and stamina even faster.
Reformer vs. Mat Pilates for Abs — Which Is Better?
Both formats offer powerful benefits. Mat Pilates builds foundational core stability, while the Reformer adds resistance, precision, and more dynamic range. Ultimately, incorporating both leads to the most balanced and transformative results.
Ready to Strengthen Your Core? Train With Us at New York Pilates
Experience these exercises — and so much more — in our NYC and Hamptons studios. Whether you’re a beginner or already obsessed, our classes bring technique, rhythm, design, and that signature NYP energy into every workout.
