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5-Minute Pilates Ab Workout (Standing, No Equipment)

By: Lindsey Bomgren, CPT | June 25, 2025

Ready to sculpt a strong, defined core without ever hitting the floor? This all-standing Pilates ab workout features 7 of my favorite Pilates-inspired exercises. We’ll target your upper abs, lower abs, obliques, deep transverse abdominal muscles and even your pelvic floor. Get ready to build functional core strength, boost your core stability and improve your ab definition with this quick, guided 5-minute routine!

Jump To Workout

Pilates is trending in workouts and wellness – and for good reason.

As a certified personal trainer who teaches various workout formats, I’ve personally found that my core feels strongest and most defined when I regularly teach barre and Pilates classes.

Pilates workouts zero in on small, precise movements and controlled breathing. This allows you to isolate and engage your core muscles more effectively. 

What makes Pilates so effective for your abs is its focus on the deep core muscles that crisscross your torso. These muscles act like a natural girdle, drawing your stomach inward and providing crucial spinal support.

Regularly incorporating Pilates ab workouts into your routine offers a range of functional benefits, including increased core strength and improved posture. Practicing Pilates 2-3 times per week can also enhance your flexibility, balance and overall coordination. These advantages can reduce your risk of injury and improve your ability to perform everyday activities with ease.

Exercises such as planks, leg circles, Pilates hundreds and toe taps are excellent for strengthening your deep core muscles, specifically your transversus abdominis, which lies beneath your rectus abdominis and obliques. In fact, some of the first ab exercises I did postpartum to address abdominal separation (diastasis recti) were Pilates-based. 

This full-body workout is also safe for both pregnancy and postpartum, with modifications available for those who need extra balance support, especially in later stages of pregnancy.

As a bonus, these particular Pilates ab exercises are all performed using just your body weight from a standing position. This makes them perfect for all fitness levels, including beginners. It’s also a fantastic way to diversify your routine, offering a new challenge compared to traditional reformer Pilates or Pilates mat ab workouts.

woman performing a standing leg lift as part of pilates ab workout

Workout Specifics

Strengthen your core and define your abs with these 7 Pilates exercises.

It’s important to remember that while Pilates is excellent for strengthening your core muscles, you can’t target fat loss to specific areas of your body. For a flat stomach, combine Pilates with a healthy diet and other forms of exercise to reduce overall body fat.

Adding standing exercises like these to your home workouts 1-2 times a week can also help build muscle and improve definition in your abdominal muscles.While a typical studio Pilates class might last 45 minutes to an hour, you can build core strength and increase your flexibility in just 20 minutes with one of my at-home Pilates classes.

Workout Equipment:

No equipment, just your body weight.

Workout Instructions:

Follow along with the guided full video: 5-Minute Pilates Ab Workout, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 7 Pilates Standing Abs Exercises
  • Timed Intervals (30 seconds of work, 10 seconds of rest. Perform as many reps as possible with good form within the timed interval.)
  • Perform Each Pilates Move x1 Set (no repeats)

Workout Outline

  1. Knee to Elbow Crunch and Side Leg Lift (Right)
  2. Single Leg Balance Knee Drive and Rotation (Right)
  3. Lateral Lunge and Chop (Right)
  4. Standing Bicycle Crunch
  5. Knee to Elbow Crunch and Side Leg Lift (Left)
  6. Single Leg Balance Knee Drive and Rotation (Left)
  7. Lateral Lunge and Chop (Left)

1. Knee to Elbow Crunch and Side Leg Lift

Targets: Lower abs, upper abs, inner obliques, outer obliques, outer glutes, transversus abdominis, hips and abductors.

two women performing a knee to elbow crunch and side leg lift as part of pilates ab workout

How To Do a Knee to Elbow Crunch and Side Leg Lift

  1. Start standing with your feet hip-width apart and flat on the floor. Slightly tuck your pelvis to engage your core. Shift your weight into your left foot as you kickstand your right toes, resting them lightly on the ground for balance support. Raise your right arm overhead, your right bicep is near your right ear.
  2. Balancing on your left foot, bend your right knee and right elbow to 90 degrees and crunch through your abdominals to bring them to touch at your belly button.
  3. On an inhale, return your right toes to the ground and send your right arm overhead.
  4. Exhale as you lift your right leg out to the right, keeping your right leg as straight as possible. Sweep your right arm down to meet your right leg, keeping your right arm straight.

Modification: Place your left hand on a chair or countertop for balance support.

2. Single Leg Balance Knee Drive and Rotation

Targets: Lower abs, obliques, erector spinae, lower back, transversus abdominis and hips.

two women performing a balance knee drive and torso rotation as part of pilates ab workout

How To Do a Single Leg Balance Knee Drive and Rotation

  1. Start standing with your feet shoulder-width apart. Extend both arms out in front of you at shoulder height. Your elbows are bent and your fingertips are touching (as if you’re holding a large beach ball).
  2. Brace your core as you lift your right leg off the ground, aiming to get your right thigh parallel to the mat (bend your knee at a 90-degree angle). Ground through your left foot for balance.
  3. As you lift your right leg, rotate your shoulders towards the right, extending your right arm behind you. Aim to keep your hips stable and facing forward.
  4. On your inhale, reverse the rotation as you lower the right toes to the ground, returning to the starting position.

Modification: Place your left hand on a chair or countertop for balance support. Omit the spinal rotation, keeping your shoulders and hips facing forward.

3. Lateral Lunge and Chop

Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors), obliques, erector spinae and transversus abdominis.

two women performing a crossbody chop as example of standing pilates abs exercises

How To Do a Lateral Lunge and Chop

  1. Start standing with your feet wider than hip-width apart, shoulders stacked over hips. Clasp your hands together.
  2. Shift your weight towards your right side, bending your right knee while keeping your left leg straight. Think of performing a shallow single-leg squat on the right. As you shift towards the right, bring your hands outside your right knee.
  3. Straighten your right leg and slightly pivot your right toes towards the right as you drive your arms crossbody, “chopping” your hands from your right knee to over your left shoulder.

4. Standing Bicycle Crunch

Targets: Deep transverse abdominals, obliques, upper abs and lower abs.

two women performing standing bicycle crunches as part of pilates ab workout

How To Do a Standing Bicycle Crunch

  1. Start standing with your feet hip-width apart, shoulders stacked over hips. Your pelvis should be slightly tucked, core engaged. Place your hands behind your head, lightly pressing your fingertips into the back of your head, elbows out wide.
  2. Transfer your weight into your left foot, then exhale as you drive your right knee up towards your chest.
  3. As your knee drives up, slightly rotate your shoulders, bringing your left elbow to tap your right knee.
  4. Slowly and with control, lower your right foot to tap the ground, straightening your upper body so your shoulders now face the front of the room, returning to the starting position.
  5. Repeat and switch legs, this time driving your left knee up while rotating your torso to bring your right elbow to tap your left knee.

FAQs

Is it possible to get abs from Pilates?

Yes, Pilates is an excellent way to strengthen and define the abs. Pilates ab exercises focus on small, targeted movements and breath control. This helps you isolate and engage your core muscles more effectively, which leads to a stronger and more toned midsection.

How long does it take to see results from Pilates core workouts?

It typically takes a few weeks or months to see noticeable results from Pilates core workouts. You’ll likely notice improved core activation and better posture within the first 3 weeks. It may take 12 weeks or longer to notice improved strength and endurance, as well as changes to body composition.

What is the 3 2 8 method of Pilates?

The 3-2-8 method is a fitness routine that combines 3 days of strength training, 2 days of Pilates or barre, and a daily goal of 8,000 steps. This combination can improve strength, flexibility and overall health while also promoting consistent daily activity.

Can Pilates ab exercises replace traditional core workouts?

While Pilates ab exercises can contribute to a stronger core, I recommend a variety of exercises in your core workouts to avoid workout boredom and promote more effective results. Pilates ab exercises primarily focus on strengthening the deep core muscles for stability and functional movement. Traditional core exercises like crunches and sit-ups (targeting the upper abs and lower abs specifically) can help build muscle size and definition in the superficial abdominal muscles, leading to a more visible six-pack.

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woman performing standing pilates crunch

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