Mat Pilates is a fantastic way to engage every layer of your abdominal muscles, requiring nothing more than a mat and your body weight. This low-impact exercise strengthens your core while being gentle on the joints, making it ideal for women of all fitness levels. To help you achieve a lean, sculpted waistline, we've compiled five of the best mat Pilates workouts to target your abs and obliques. Get ready to build strength and definition!

Before jumping into the workouts, let’s break down the abdominal muscles. "The transversus abdominis (T.A.) is the deepest muscle layer, acting as an inner corset that provides stability and supports the trunk," explains Lisa Orth, Pilates coordinator and certified personal trainer at Life Time Highland Park (St. Paul, Minnesota). "The obliques assist in rotating and side bending the spine, creating an hourglass shape. The rectus abdominis, or the 'six-pack,' is the outermost layer closest to the skin. Strengthening all these muscles contributes to a trim, flat waistline and a strong, supportive core."

Now that you're aware of your abs' layers, let's explore the five best mat floor workouts for women to get a lean waistline.

Roll Up

"In the roll-up, the rectus abdominis and obliques engage to lift the torso off the floor and lower it back down with control," explains Orth.

How To Do It:

  1. Lie flat on your back with your legs extended and arms overhead.
  2. Tip your chin as you begin to curl, or "roll," your body up to a seated position. Your spine should curve C-shaped, and your arms should be near your ears as you roll up.
  3. Use control to roll back down to the floor.
  4. Complete 8 reps.

Obliques Twist

"In this exercise, the obliques rotate the spine while the transversus abdominis (T.A.) stabilizes the pelvis as the legs extend," says Orth.

How To Do It:

  1. Begin lying down flat on your back with bent knees and legs raised to a tabletop position.
  2. Place your hands at the back of your head with your upper body lifted off the floor.
  3. Extend your left leg while rotating your upper body to your bent right knee.
  4. Return to the center and continue to alternate sides.
  5. Perform 10 repetitions per side (20 total).

Roll Over

The roll over focuses on the lower abs to start the movement by scooping your pelvis.

How To Do It:

  1. Begin lying flat on your back with your legs extended on a diagonal and arms at your sides.
  2. Hinge at your hips, reaching your feet toward the sky.
  3. Continue to roll your pelvis and spine off the ground, similar to a reverse crunch motion, bringing your feet overhead. Be mindful of staying off your neck.
  4. Reverse the motion to return to the start position.
  5. Complete 8 reps.

Obliques Roll Back

How To Do It:

  1. Sit with bent knees and your feet on the ground.
  2. Lengthen your arms over the tops of your knees.
  3. Scoop your pelvis as you roll back halfway while rotating your upper body to your right side, extending your right arm behind you.
  4. Return to the center and complete the motion on the other side.
  5. Complete 5 repetitions per side (10 total alternating).

Teaser

How To Do It:

  1. Lie flat on your back with your legs extended at a diagonal and arms overhead.
  2. Reach both arms to the sky and roll your torso upward to form a "V" shape with your body.
  3. Roll your spine back down while keeping your legs steady and off the ground.
  4. Complete 5 repetitions.
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