November 15, 2025, 1:15 pm | Read time: 3 minutes
There are many paths to reach a goal, and this applies to training as well. Strength training is important for health and effective for shaping muscles. However, it’s worth occasionally incorporating exercises from other training forms. If you want a beautiful, firm, and strong abdomen, I recommend Pilates. This sport focuses on the famous “Powerhouse”–in Pilates, this refers to the body’s powerhouse, essentially the core. Read here at FITBOOK to find out which Pilates exercises can ideally start your journey to a six-pack.
Boat
An exercise that looks deceptively simple but is quite challenging is the Pilates pose called “Boat.” It is a holding exercise. The focus is on maintaining the pose with proper technique rather than performing specific movements.
- Start lying on your back on the fitness mat.
- Lift your legs straight up so they form an angle with the floor: The higher the legs are held, the easier the exercise. The closer the legs are to the floor, the more difficult it becomes.
- Also lift your upper body so it is at an angle parallel to the floor. The same applies as for the legs: Further from the floor makes the pose easier, closer to the floor makes it harder.
- Extend your arms forward for balance.
- Important: Continuously engage your abdominal muscles during the hold.
- Breathe evenly.
Also interesting: At this body fat percentage, the six-pack becomes visible
Boat Stretch
Here, a movement is added to the classic Boat pose.
- Start in the previously described Boat position.
- Now move your straightened legs and arms closer to the floor simultaneously.
- Then return to the starting position of the Boat pose.
- Again, maintaining constant abdominal tension is key.
- Press your lower back into the mat, which ensures tension in the lower abdominal muscles and protects your back from improper strain.
4 Pilates Exercises for Strong Glutes
Pilates: The 34 Traditional Exercises
Scissors
Another challenge for the abdominal muscles is the Pilates exercise called Scissors. Like the Boat Stretch, it combines a holding exercise with movement.
- Start lying on your back.
- Now lift your shoulders and head slightly off the floor.
- Lift your legs straight slightly off the floor (the exercise becomes easier if you hold your legs higher).
- Now alternately cross your extended legs.
- Because we can’t emphasize it enough: Pay attention to abdominal tension!
What is the Pilates “Powerhouse”?
The Powerhouse in Pilates refers to the power center, specifically the core, from which every movement should be controlled. Before each Pilates pose or exercise, the Powerhouse is activated, meaning the pelvic floor, corset muscle, diaphragm, and spinal muscles are consciously engaged. Pilates aims to strengthen the deep muscles, and the Powerhouse plays a central role in this.
Against this background, every exercise in Pilates at least secondarily trains the abdominal muscles. The three exercises described above are designed to primarily strengthen the core, making them particularly suitable for training the abdominal muscles and working towards a six-pack.