Abdominals (stomach)
Support the trunk and keep the pelvis and rib cage in place as the arms and legs move.
Where is it?
The group of muscles wrapping the front and sides of the abdomen. Arranged in several overlapping layers, they connect the ribs and breastbone (sternum) to the pelvis.
Muscles included: rectus abdominis, external oblique, internal oblique and transversus abdominis
Main actions
- Round the spine forwards (curling the upper body up)
- Rotate the trunk and bend it to the side
- Raise the pressure inside the abdomen, keeping the pelvis and rib cage in place while the arms and legs move
- Assist breathing out
Stretches that lengthen the abdominals (5)
Standing Trunk Rotation
Trunk and spine (rotation)
Arm Reach Overhead on the Roller
Shoulder flexion and trunk stability without the ribs lifting
Dead Bug on the Roller
Trunk stability and coordination of the arms and legs
Knee Tuck on the Roller
Trunk and shoulder stability
Assisted Supine Trunk Rotation
Lower back (trunk rotation)
When it works in Pilates
Besides curling the upper body up in Hundred Prep, Chest Lift and Curl Up, they work in the many exercises where the pelvis stays steady while the legs or arms move. Observation centres on whether the pelvis and ribs keep their position, not on the moving limbs.
Exercises with the abdominals as a main muscle (40)
Hundred Prep · Feet Supported
Mat PilatesPump both arms five times while inhaling, keeping the chest and pelvis steady.
Pelvic Tilt
Reformer PilatesTilt the pelvis backwards, reducing the space under the lower back.
Curl Up
Reformer PilatesReach the arms towards the thighs as the upper trunk curls forwards.
Twist Curl Up
Reformer PilatesTurn the rib cage towards the selected side while curling the upper trunk.
Curl Up · Single Leg Stretch
Reformer PilatesCurl the upper trunk, lower the arms and reach the selected leg forwards on a diagonal.
Roll Over
Reformer PilatesSend the legs upwards and make a small curling lift of the pelvis and lower back.
Roll Up & Down
Reformer PilatesTilt the pelvis backwards and round the back as the upper body rolls towards the rear.
Round Back
Reformer PilatesMaintain the rounded back as the legs extend, with a small change at the ankles.
Trunk Movement
Reformer PilatesHinge the trunk backwards from the hips while raising the arms overhead.
Show 31 more exercises
Seated Twist ReachReverse Plank & FlexionResistance Cat BackLateral Resistance CatMoving Cat BackCat Back · Long BoxZOA Cat BackQuadruped Trunk ResistAOS TwistTall Kneeling Pallof PressTall Kneeling TwistTall Kneeling Twist ReachKneeling Side PlankStanding Side PlankChest Lift · Arm ReachSingle Toe TapSingle Leg Stretch · PreparationHalf Roll BackSpine Stretch ForwardSpine Twist · Long SittingCat StretchMermaid · Seated Side BendSide Bend Prep · Bent KneesRoll UpDouble Leg StretchCriss Cross · Controlled AlternationSaw · Single-Side ObservationSingle Straight Leg Stretch · No PulsesRolling Like a BallSeal · Slow RollingTeaser Prep · Bent Knees
Exercises with the abdominals in a supporting role (38)
Footwork, Heel Raises, Frog and others: show all 38
FootworkHeel RaisesFrogSupine Arm PressRunningLeg CirclesSupine Arm CirclesHip StretchHalf Hip LiftEccentric Hip LiftSingle Leg Hip LiftReformer JumpProne Pull & Arm CircleSide Lying ClamshellLow Oblique Leg PressHip & Shoulder MovementQuadruped Pull & ExtensionQuadruped Rear DeltoidQuadruped JumpKneeling Single Leg DeadliftKneeling Quad EccentricTall Kneeling Shoulder CircleRowing & TwistHip AdductionSide SplitSingle Leg DeadliftBackward LungeQuad Stretch LungePelvic CurlOne Leg Circle · Bent Support LegSwimming Prep · QuadrupedBent Knee OpeningArm Arcs · Overhead ReachSide-Lying ClamSide-Lying Leg LiftSwan Prep · Low Chest LiftSide Kick · Front and BackSingle Leg Kick · Slow Pulses
In daily life
They support the trunk as you hold your posture, sit up from lying down and lift things.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
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