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We Asked 3 Pilates Instructors How To Get That ‘Flat Abs' Look-and They All Said the Same Thing

By Alexa Mellardo Parade - Health Stories

Updated April 29, 2026 11:20 AM

Real talk: You likely always leave the Pilates studio feeling much better than you did when you walked in. Whether you're performing leg circles, rowing pulls, swan lifts or hundreds, Pilates is a stellar way to reap the benefits of an invigorating full-body workout. A consistent Pilates practice can improve posture, mobility, flexibility and muscle tone while strengthening the muscles deep inside your core, including the transverse abdominis (TVA). Plus, regular exercise serves as an incredible natural mood booster.

Now, if your main goal is to achieve a sculpted, flat abs aesthetic, there are certain exercises, tips and techniques to prioritize during your practice. In fact, we asked three Pilates instructors how to get the look-and they all said the same thing.

"Pilates is so effective for creating a flatter midsection because we focus on proper TVA engagement in every exercise," explains Sophia Holm, certified Pilates instructor at Studio 6 Pilates and Wellness. "We work from the Powerhouse: your deep core muscles, glutes, inner thighs and back. Every movement originates in the powerhouse, and every movement is built on proper alignment. The deep focus on intentional movement, control, precision and breath is what makes the Pilates method so unique and so effective in achieving the strong, toned ab look."

According to Holm, the TVA works with the diaphragm and pelvic floor to provide stability to the spine and manage intra-abdominal pressure. It wraps around the torso and connects the pelvis and ribs, channeling an "internal corset."

"When clients say they want flat abs, they are looking to connect to the TVA to better manage pressure transfer in the abdomen during core muscle engagement, preventing the belly from bulging and creating the flat ab look," Holm adds.

Now, let's dive into the technique Pilates instructors agree is essential for achieving flat abs.

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The Best Move for Flat Abs, According to 3 Pilates Instructors

If you want to get flat abs, make sure to do the "Pilates Scoop" in each session. This technique calls for you to draw the deep abdominals in and up toward the spine, establishing a hollow, "scooped-out" sensation in the tummy. It's the essential internal corset type of engagement Holm previously referred to.

"Some common cues for that include scooping abs in and up into the ribcage; taking an 'ice cream scoop' to the low belly," she says.

The goal is to exhale completely and wrap the ribs down while lifting your lower abdominals in. This is not simply to "tighten your core," but to also coordinate your breath to actively pull your ribcage down and inward, says Daisy Zhang, pilates instructor and founder of Mind Pilates.

Why This Technique Works

In order to understand why this technique works, it's important to first understand the muscles within your core. The TVA is the deepest abdominal muscle that wraps around your torso. Above it sit the internal obliques, then the external obliques, which are close to the surface. The front of your abs house the rectus abdominis, which are commonly known as the "six-pack" muscles.

"The Pilates Scoop is so effective because it engages all layers of the abdominals, most importantly the deepest layer, the Transverse Abdominis," says Jill Drummond, pilates instructor and vice president of fitness at BODYBAR Pilates.

The Role Breathing Plays in Proper Deep Core Engagement

It's a common mistake in Pilates to pull your stomach in and hold your breath. However, effective core training actually requires the exact opposite.

"The goal is to engage the deep abdominal muscles while continuing to breathe naturally and consistently. Breath and movement must work together-because you can't sustain functional core engagement if you're holding your breath," says Drummond. "Learning to connect breath with core activation allows for better stability, control and strength throughout every movement."

Your breath is the most solid connection to your deep core muscles. When you take a deep breath in, your diaphragm contracts downward, placing pressure on the pelvic floor and TVA, prompting them to lengthen. When you exhale, your diaphragm relaxes, causing the pelvic floor and TVA to contract and tighten, Holm explains.

"That tightening of the TVA is the scooping sensation, or internal corset that flattens out the abs," she says. "Without our breath, we cannot properly transfer pressure in the abdominals, which can result in decreased core stability and impaired diaphragm function."

According to Zhang, proper breathing also keeps your belly from protruding outward.

How Proper Core Engagement Can Impact the Belly's Appearance

Successful core engagement and alignment can improve the appearance of your midsection without having to lose weight.

"When we connect to the deep core properly, our alignment improves, as does our posture," Holm tells Parade. "In Pilates, we focus on lengthening the spine and body just as much as strengthening. As a result, we hold ourselves taller, our midsections appear leaner and our bodies move through space more effortlessly."

2 Pilates Exercises To Achieve Noticeable Flat-Abs Results

Below are a couple of expert-approved Pilates exercises to prioritize in your practice.

1. The Hundred

This exercise promotes endurance and activates the deep core.

According to Holm, "[It] challenges your ability to hold the abs in and up while breathing for 100 counts."

Begin seated on a mat.
Roll back, bring your chin to your chest and hover your shoulders above the ground.
Extend your legs to form a 45-degree diagonal, bringing them together and pointing your toes.
Reach your arms ahead of you.
Keep your lower belly gently drawn in as you begin to pump your arms.
Breathe in a rhythm-inhaling for 5 seconds, then exhaling for 5 seconds-without allowing your abdomen to bulge.

2. Planks with Pilates form

Performing a plank with proper Pilates form can help you build complete core integration, Zhang tells us.

Begin by placing your hands under your shoulders on the mat.
Press into the pads of your fingers and hug your inner arm in toward your armpit.
Walk your feet out to hip-distance apart.
Gently lift through your pelvic floor and draw your waist in.
Focus on lengthening from your head to your heels as you hold the position.

If you want to achieve flat abs, Pilates is the way to go. Practice your Pilates Scoop, sync it up with your breath and you're on a surefire path to success.

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Sources:

Sophia Holm, Pilates instructor at Studio 6 Pilates and Wellness
Daisy Zhang, Pilates instructor and founder of Mind Pilates
Jill Drummond, Pilates instructor and vice president of fitness at BODYBAR Pilates

This story was originally published April 29, 2026 at 10:59 AM.