Pilates is about a lot more than building the six-pack abs of your dreams. It works to sculpt a strong core from the inside out, focusing on the deep transverse abdominis muscles that are responsible for protecting your lower back from injury and stabilizing your body as you move.
That said, I’ve been practicing Pilates for the past 15 years, and when paired with a healthy, balanced diet and a good level of cardiovascular fitness, Pilates definitely can help you sculpt the abs you’ve dreamed of. One lady who proves this is the case is Kate Hudson, and luckily for us, her trainer, Megan Roup, founder of The Sculpt Society, shared the exact Pilates workout she did with Hudson ahead of her recent Oscars appearance.
As a reminder, what's right for Kate Hudson might not be right for you and your body. If you're a complete beginner, you're pregnant or postpartum, or you're recovering from an injury, it's best to seek personalized advice.
What is the workout?
Roup shared the exact Pilates workout Hudson used to get her abs popping below. You’ll need a Pilates ball and a set of light weights — you can find the best adjustable dumbbells for working out at home here.
Roup recommends doing the circuit two to three times, moving slowly and keeping your core engaged throughout. This deep core engagement is more important than your overall number of reps. Think about sucking your belly button into your spine, and zipping your abs up and in.
- Double pulse scissor — 8 reps: For this exercise, keep your arms extended with a light weight in each hand, rest a Pilates ball under the small of your back, and extend one leg, then the other. Move slowly and with control. Your abdominal muscles will be working hard to keep you balanced on the ball.
- Alternating toe taps — 8 reps: Keep your core engaged on the ball as you tap one foot, then the other to the floor. As you tap your foot, extend your arms back behind your head, then bring them back above your torso as you lift it back to tabletop. Exhale as you drop your foot, and inhale as you lift it back to your starting position.
- Ball pass extension — 8 reps: This exercise takes a lot of coordination, but you’ll be holding a crunch position, keeping your abs under tension. Think about reaching from your abs as you lift your torso and pass the ball behind your leg.
- Cross body knee pull — 8 reps: The challenge in this move is keeping the ball still as you extend the opposite leg out away from your body. Think about lifting from your abs and keep the pressure on the ball throughout.
- Cross body with slice — 8 reps: As above, the key here is to keep the pressure on the ball as you lift and lower the opposite leg. You’ll be working your internal and external obliques during this exercise.
- Crunch with ball roll — 8 reps: Again, think about lifting your torso from your midsection, not your shoulders, as you crunch up and roll the ball towards your foot.
I tried the exact Pilates ab workout Kate Hudson used before the Oscars — and my core is still shaking
This ab workout is no joke — my core is still shaking after unrolling my yoga mat and digging out my Pilates ball. As with all Pilates circuits, you’re keeping your core muscles under tension throughout this workout, helping you to really target your abs. I found the cross body moves especially tricky, and I really had to focus on keeping my shoulders lifted and tension on the ball as I extended the other leg.
This short but sweet workout didn’t give me abs like Kate Hudson (a girl can only dream), but I really felt the deep core Pilates shake you get during a difficult class, and the entire thing only took me around ten minutes. As Roup stressed, the slower you move, the harder your core has to work, so don’t be tempted to rush! What are you waiting for? Unroll your yoga mat and give this workout a try.
More from Tom's Guide
- Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
- Not sit-ups or lunges — I use this simple Pilates exercise to sculpt strong obliques, inner thighs and hip stabilizers
- 'I’m a Pilates instructor, and I recommend these 5 core exercises to help older clients build strength and improve posture'
