The 4 Best Pilates Moves for Belly Fat After 50, According to Instructors

Most individuals would describe Pilates as a powerful, low-impact workout that’s great for boosting flexibility and mobility; strengthening the deep core, back and pelvic floor; and improving posture. For the record, they’d be completely accurate. But we’re here to let you in on a little secret: Pilates is also incredibly productive for burning unwanted fat and sculpting the midsection, too.

Keep in mind that it’s not possible to spot reduce with any form of exercise—aka, target fat loss in one specific area. Fat is lost throughout the body through a combination of regular exercise, a calorie deficit, stress management and overall healthy lifestyle habits. That said, Pilates specifically focuses on mindful movement, breathwork and strengthening the deep abdominal muscles. Activating these muscles helps pull in the midsection while sculpting a firmer, stronger abdomen.

“Pilates can be incredibly supportive, because it strengthens the deep core muscles of the abdomen during each exercise,” Brynne Billingsley, Pilates instructor and expert, movement artist, somatic educator and the founder of Progressive Pilates Williamsburg, tells Parade. “In addition, Pilates improves posture and creates greater body awareness and spinal integrity, which may help to reduce accumulated belly fat. Sitting in a slouched posture weakens the abdominals and over time, this can create the appearance of more belly fat. Pilates is the antidote to poor posture!”

So, if you’re ready to add Pilates to your workout repertoire, let’s get started. We chatted with instructors who share the four best Pilates moves to address stubborn belly fat after 50.

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How Pilates Supports Fat Loss Differently Than Traditional Gym Workouts

Pilates is a refreshing switch-up to your standard high-intensity gym sessions. In fact, unlike many vigorous workouts—which can often rev up stress hormones—Pilates highlights controlled, intentional exercises alongside nervous system regulation, breathwork and alignment. Many fitness and wellness enthusiasts love Pilates because it’s genuinely enjoyable and sustainable. In other words, it feels like you’re doing something nourishing and supportive for your body rather than pushing through a painful regimen, Billingsley says.

“I’m also careful about framing abdominal fat as something people—especially women—need to ‘fight,’” she adds. “During perimenopause and menopause, hormonal shifts and changes in estrogen naturally influence where the body stores fat. Rather than focusing only on one area of the body, Pilates supports overall strength, mobility, posture and metabolic health through a comprehensive, full-body approach to movement.”

In order to make real progress in the long-term, Billingsley recommends adopting a well-rounded routine, blending your Pilates sessions with strength training, walking, stress management, quality sleep and a nutritious diet.

Related: Exactly How Many Times a Week To Do Pilates To Strengthen Your Core, According to an Instructor

The 4 Best Pilates Moves for Belly Fat After 50, According to Instructors

Below are four stellar Pilates moves for pesky belly fat after 50, as recommended by instructors.

1. The Hundred

The Hundred is a classic mat exercise that promotes a better overall well-being. Billingsley favors this total-body move because it fires up the deep core while supporting the cardio-respiratory system through intentional breath work.

“Research continues to show that chronic stress and elevated cortisol levels can influence fat storage patterns in the body, particularly around the abdomen,” she explains. “Breath-centered movement can help regulate the nervous system while simultaneously building core strength, endurance and circulation.”

It can also be easily tweaked for beginners while still providing a solid challenge for more advanced Pilates practitioners.

Here’s how to perform The Hundred:

1. Begin by lying flat on your back with your legs extended and arms at your sides.
2. Practice the breath pattern by breathing in through the nose for 5 counts, then exhaling for 5 counts. On the inhale, expand your rib cage. On the exhale, gently draw your abs in toward the center of your body.
3. Then, lift your head, neck and shoulders off the mat, gazing toward your hips.
4. Start to pump your arms rhythmically up and down to match your breathing.
5. If comfortable, lift your legs one at a time, eventually extending them to a 45-degree angle.
6. Perform 100 counts or breath or 10 cycles of 5-count inhales and 5-count exhales.

Related: ‘I Tried Wall Pilates for 30 Days and Was Honestly Blown Away by the Results’

2. Swimming

Pilates “swimming” serves as the perfect complement to The Hundred, as it strengthens the entire posterior chain.

“While The Hundred strongly activates the abdominal muscles concentrically, swimming challenges the body through lengthened spinal extension while strengthening the glutes, hamstrings, lats, shoulders and postural muscles,” Billingsley shares. “Additionally, the prone position can gently stimulate digestion and help reduce abdominal tension and bloating.”

Here’s how to perform swimming:

1. Begin by lying face down on the mat with your arms reaching forward to form a high “V.”
2. Extend your legs long behind you with a slight turnout.
3. Next, lift your head, chest, arms and legs off the floor while keeping your spine elongated.
4. Gently activate your abdominals up and away from the mat.
5. Start to alternate opposite arm and leg lifts, similar to a freestyle swimming movement.
6. Continue to alternate for 10 slow breaths.

Related: Exactly How Often You Need To Do Pilates To Reduce Belly Fat, According to Instructors

3. Planks

When performing Pilates planks, you’re on the balls of your feet and either your palms or forearms are positioned on the mat, while you hold your body in a straight line and feel the abdominal burn.

“Your entire body—especially your core—is working to stabilize you. It’s a great exercise for building lean muscle in the abdominals, with support from the upper and lower body,” says Reena Vokoun, Pilates instructor and the founder and CEO of Passion Fit.

Here’s how to perform planks:

1. Begin by placing your hands under your shoulders on the mat.
2. Press into the pads of your fingers and hug your inner arms in toward your armpits.
3. Walk your feet out to hip-width.
4. Gently lift through your pelvic floor and draw your waist inward, forming a straight line from head to heels.
5. Hold the position with proper form, anywhere from 30 seconds to 1 minute or more as you progress.

Related: ‘I’m a Pilates Instructor—These 5 At-Home Exercises Helped My Clients Lose Stubborn Weight’

4. Roll-ups

Pilates roll-ups help build strength throughout the entire abdominal wall. “You’re working your upper and lower abdominals in this move,” Vokoun says. “The lower abdominals are some of the hardest muscles to reach, therefore, roll-ups are targeted exercises to help you do just that.”

Here’s how to perform roll-ups:

1. Begin by lying flat on your back with your legs extended in front of you and your arms straight overhead.
2. Activate your core as you slowly roll up, lifting your torso and reaching your arms toward your toes.
3. Use control to roll back down.
4. Perform 3 sets of 12 to 15 reps.

Remember that the main goal here is not perfection. It’s adopting a Pilates practice that makes you feel good—one that provides deep self-care and support during this phase of life.

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Sources:

• Brynne Billingsley, Pilates instructor and expert, movement artist, somatic educator and the founder of Progressive Pilates Williamsburg
• Reena Vokoun, Pilates instructor and the founder and CEO of Passion Fit