Five Minutes Pilates Challenge for Flat Stomach in 14 Days

You’ve put in the work, cut down on the carbs, and you’re finally seeing results. But it looks like progress has slowed down over the last couple of weeks. So how are you going to get out of this plateau? Well, why not try out a Pilates challenge?

This five-minute Pilates challenge is bound to push you towards your flat stomach goals! This quick and targeted workout is designed to fit seamlessly into your day and help you strengthen and tone your core in just two weeks. 

So what are you waiting for? Let’s get started!

How To Get the Most Out of Your Challenge

As much as we wish a Pilates routine was all you needed, if you want to get the best out of your fourteen-day flat stomach challenge there are a few other tricks that can help:

Focus on your diet. For your flat stomach challenge to succeed your diet will play a key role. If you’re planning on losing weight you should aim for a caloric deficit, which means burning more calories than you take in.

However, there’s more to how you consume your calories than just quantity. 

  • Choose meals rich in vitamins, minerals, and fibers.
  • Focus on consuming most of your calories earlier in the day, a practice called front-loading.
  • Build a meal plan structured around minimally processed and unprocessed meals.
  • Choose meals that leave you feeling fuller, for longer.

Get enough sleep. Poor sleep throws your hormones off balance, slows down your gains, and messes with your metabolism, making weight loss even harder. Aim for at least seven to nine hours of sleep every night. 

Find healthy outlets for stress. Pilates is more than just an exercise technique. It is a great way to deal with stress, lower cortisol, and improve your overall health.

To relieve tight muscles and improve recovery, use a foam roller or exercise massage ball for gentle stretching and myofascial release.

Stay hydrated. Staying hydrated during your flat stomach challenge improves metabolism, digestion, and bloating. It also reduces unnecessary snacking since people sometimes confuse thirst with hunger.

So keep a water bottle close by, especially during your workout. You can also use protein shakes and electrolytes.

Posture matters too. Poor posture can mask a flat stomach even with the right amount of weight and the best workout routine. You can use posture correctors to help train your body to align properly.

Consistency is key. At the end of the day, a successful flat stomach challenge all comes down to consistency. Stick to a healthy diet, don’t skip out on your core exercises, sit up straight, and get enough sleep.

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Important Pilates Principles For Your Workout

When diving into a Pilates ab workout, keeping the core principles of Pilates in mind can help you get the most from each movement. Here are the main Pilates principles to guide your practice:

Concentration. Focus on each movement with intention. Pilates exercises are most effective when you’re fully engaged and attentive to every motion.

Control. Slow, deliberate movements are more effective for core strengthening than fast or jerky ones. This also protects joints and ensures proper muscle engagement.

Centering. This refers to engaging your core muscles – the abdomen, lower back, and pelvic floor – as the foundation of all movements. By activating this area, you build stability, strength, and control.

Precision. Each Pilates move is designed to be precise, targeting specific muscles for maximum benefit. 

Breathing. Pilates breathing typically involves inhaling through the nose and exhaling through the mouth, with an emphasis on exhaling fully to engage the core muscles. Breath control also helps synchronize movement.

Alignment. Proper alignment is essential to prevent strain and maximize muscle engagement. Maintaining correct posture, whether you’re lying down or seated, helps distribute weight evenly and supports the spine.

Mindfulness. Pilates is as much a mental workout as a physical one. Bringing mindfulness to each exercise helps you stay aware of your form, breath, and movements, reducing stress and promoting a sense of calm and focus.

Endurance. By building endurance, you improve your body’s ability to sustain each position and exercise for longer periods, which is key to building core strength and stamina.

Nine Pilates Exercises To Get Your Core Burning

Here’s a breakdown of nine top-notch Pilates exercises to build your core strength:

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1. Single Leg Stretch – 30 seconds

  • Lie flat on your back on an exercise mat with your legs outstretched.
  • Bring one knee to your chest while keeping the other leg fully extended.
  • Hold the stretch for a moment, then perform the same motion on the other side.
  • Remember to keep your core engaged and back flat on the mat.
  • Perform this exercise for thirty seconds.
Best pilates for flat stomach - Single Leg Stretch

2. Alternate Leg Raise – 30 seconds

  • While lying on your back, bring one knee halfway towards your chest while keeping the other extended just above the mat.
  • Slowly lift your extended leg about two feet above the floor in a controlled motion.
  • Slowly alternate legs, lowering one as you raise the other.
  • Perform this exercise for thirty seconds.
  • Try this exercise with some ankle weights to add some challenge. 
Belly fat burn pilates - Alternate Leg Raise

3. Pilates 100 – 30 seconds

  • Lie on your back, point your legs straight up, then bend your knees to a 90-degree angle.
  • Raise your head, neck, and shoulders.
  • Pump your arms up and down in small, controlled movements, inhaling for five counts and exhaling for five.
  • Perform this exercise for thirty seconds.
  • You can perform the Pilates 100 with wrist weights.
Pilates for beginners - Pilates 100

4. Leg Tap to Straight Leg – 30 seconds

  • While still on your back with your legs bent as before, lower one foot to tap the mat, then straighten that leg while keeping it about forty-five degrees off the floor.
  • Repeat this motion on the other side, focusing on core control to prevent arching your lower back.
  • Perform this exercise for thirty seconds.

Placing a resistance band around your thighs can add some challenge to this routine.

Flat stomach exercises for beginners - Leg Tap to Straight Leg

5. Full Pilates Roll Up – 30 seconds

  • Begin by lying down with arms extended overhead.
  • Engage the core and lift your arms, head, and spine gradually off the mat, reaching forward to touch your toes.
  • Reverse the movement and lay back on the mat in one controlled movement.
  • Perform this exercise for thirty seconds.
Quick Ab pilates - Full Pilates Roll Up
Quick Pilates at home for small waist

6. L-Raise – 30 seconds on each side

  • Sit with both legs stretched out. Lean back till your upper body is at a forty-five-degree angle with the floor.
  • Raise one foot slightly off the floor.
  • Lift it about a foot in the air.
  • Bring it back down, then move it about a foot to the side creating an “L” shape.
  • Perform this exercise for thirty seconds on both sides.
Abs workout - L-Raise

7. Flutter Kicks – 30 seconds

  • Lie on your back, extend your legs, and lift them slightly above the mat.
  • Kick each leg up and down in small, quick, controlled motions, keeping the core engaged and the lower back pressed into the mat.
  • Slowly lift both legs up and down while performing this.
  • Perform this exercise for thirty seconds.
  • Ankle weights are another great addition to this exercise.
Lower Abs exercise - Flutter Kicks

8. Crunches to Straight Low Leg Lift – 30 seconds

  • Lie on your back, lifting both legs straight up.
  • Perform a crunch by lifting your head and shoulders, then lower your legs until they are about one or two feet off the mat.
  • Bring them back up and repeat.
  • Perform this exercise for thirty seconds.
  • A Pilates ring can add resistance to your core and leg during this exercise.
Ab combo exercise - Crunches to Straight Low Leg Lift

9. Boat Hold – 30 seconds

  • Sit on the mat, balance on your tailbone, and lift your legs, forming a “V” shape with your body. Extend your arms forward, keeping the back straight and core tight.
  • Hold this position to build core endurance, as well as engage your abs and hip flexors.
  • Hold this pose for thirty seconds.
Pilates for toned abs - Boat Hold

For more visuals, be sure to check out this video by Lilly Sabri.

Everything You Want to Know About the Pilates Core Challenge

  • Does Pilates require core strength?

Yes, it is an important principle in Pilates. However, that doesn’t mean you can’t start a Pilates routine if you have poor core strength. Start with light exercises and poses focused on building up your abdominal muscles and slowly building up your core.

  • Can Pilates give you chiseled abs?

Yes, but not alone. Building chiseled abs depends on a consistent fitness routine that includes core exercises and focuses on progressive hypertrophy, as well as a strict diet plan geared towards maintaining a low body fat percentage.

  • Is Pilates good for toning the stomach?

Yes, Pilates techniques include several poses which target the core muscles in particular like leg raises, flutter kicks, and the Boat Hold.

  • Can I do core pilates every day?

Yes, Pilates is a gentle form of exercise. However, to avoid overworking a particular muscle group you can try varying the intensity of your workout, switching exercises regularly, and most importantly, listening to your body so you know when to take a break.

  • What is the difference between pilates abs and abs exercises?

Pilates exercises focus more on core stability, movement control, breath technique, and precision. Ab exercises target building core strength through resistance training.

Bottom Line: Get Moving!

By sticking with the challenge you’ve built strength, improved your posture, and likely seen the beginnings of a flatter, more defined stomach. Consistency Is key to seeing lasting results in Pilates.

Remember, wellness extends beyond exercise – staying hydrated, managing stress, and eating balanced meals contribute to a healthier, stronger core.

You are welcome to pin and share this workout to your Pinterest board for future workouts.

Flat stomach pilates challenge for 14 days

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