If one of your New Year's resolutions is to get abs of the gods, welcome to the club A strong torso is more than just an aesthetic goal; it not only helps you run faster and lift heavier objects, but it's also important for stabilizing your lower back and improving your posture

We've already listed some of the best abdominal workouts to try in 2022, but if you're sick of planks (click here to see how long it takes to hold a plank to see results), adding Pilates to your routine is a great way to target the inside of your abs

Pilates is a "mind-body" exercise developed in the 20th century by a man named Joseph Pilates Pilates is a "mind-body" exercise, developed in the 20th century by a man named Joseph Pilates, that is low-impact, suitable for all levels of fitness, and effective for improving strength, posture, and structural alignment Journal of Strength and Conditioning Research, one study published in the Journal of Strength and Conditioning Research reported that individuals who performed Pilates twice a week for one hour for 12 weeks reported significant improvements in abdominal endurance, upper body strength, and hamstring flexibility

There are many Pilates classes, both online and in-person, but if you are completely new to Pilates, practicing these common abdominal exercises in advance will strengthen your core and give you the confidence to master boat pose in class

Pilates can be done anywhere as long as you have an exercise mat (click here for the best yoga mats to practice on), but some classes use resistance bands (click here for the best resistance bands) or weights for more benefit There is also a Reformer Pilates class This is done on a sliding platform with a fixed foot bar and springs or pulleys to provide resistance

Let's get started Here are some Pilates moves that are great for strengthening your core I have suggested how many times to repeat each exercise, but you may choose to do each exercise for 30 seconds or 1 minute

Why: Often used as a warm-up, the 100 repetition exercise gets you in the habit of linking the movement to your breathing It also stabilizes the core and strengthens the abdominal muscles

Method Lie on your back with your hips on the floor Raise your legs at a 45-degree angle, with your thighs pressed together and your toes facing each other If the back is straining, place both legs on a table While working on your core, lift your head and shoulders off the mat, making a c-shape with your neck, and extend your arms out to the sides of your body Count arms up and down for 100 counts, inhale for 5 counts, exhale for 5 counts

Why: Engages the rectus abdominis, glutes, and obliques This exercise works the lower abdominal muscles by lifting the legs off the ground and activates the obliques by twisting

Method To perform the bicycle crunch, lie on your back on the floor with your back to the ground Place your hands next to your head and raise your shoulders off the mat Bend your knees and raise your legs off the ground, as if you were on a table While straightening the left leg, bring the right knee close to the chest, and when the right knee rises, twist the body so that the left elbow touches the right knee Do the same on the other side, making sure the legs and shoulders are off the ground Aim for 15 repetitions on each side, for a total of 30

Why: This exercise targets the obliques running along the sides of the body by holding a side plank and then rotating the trunk

How: To perform this exercise, get into a side plank position, with feet stacked on top of each other for advanced performers and knees on the floor with lower legs bent and weight on the elbows for beginners Raise your hands to the sky with your hips stacked on top of each other and twist your body by passing your hands under your torso Then return to the starting position Perform slowly and with control for 15 repetitions on each side

Why: Toe tapping is a classic Pilates exercise that targets the rectus abdominis, the stabilizing muscle in the deep torso, and the transversus abdominis, the outer torso muscle that pops out as a six pack

METHOD: Begin in a position with your legs resting on a table Keeping the core engaged and the knees bent, lower the right leg and place the toes on the floor Keep the left leg on the table Do the reverse in the same manner Do 15 repetitions on each side, slow and controlled To make this exercise harder, bring the taps closer to your body or place a Pilates ball under your pelvis

Why: The Pilates single-leg stretch not only targets the lower torso muscles, but also slightly works the buttocks and legs

How: To perform this exercise, first lie on your back with your lower back pressed against the mat Keep your head and shoulders off the mat, bring your legs into your chest, and place your hands on your shins Keeping your head off the mat, slowly extend one leg at a time, alternating from side to side Movement should be slow and controlled, keeping the core in mind throughout Perform 15 repetitions on each side for a total of 30 repetitions

Why: This side hip dip targets the obliques running along the outside of the abdominal muscles

How: In a side plank position, place your hands or elbows on the mat and stack your hips For advanced or those who want to challenge themselves, do this with the legs stacked on top of each other For beginners, keep your knees to the floor While working on the core, bring the hips down toward the ground and up to the starting position Perform 20 repetitions on each side

Why: Deadbugs stabilize the core muscles, as well as the spine and back muscles

How: Keep your back and shoulders flat and the floor heavy Raise your arms straight up over your shoulders, place both legs on the table, and place your knees directly above your hips Inhaling and exhaling, slowly lower and straighten the left leg and right arm until they are just above the floor Inhale and return the left leg and right arm to the original position Do the same on the other side and complete one rep Aim for 15 reps on each side

Why: Scissor kicks not only work the core muscles, but also target the glutes, quads, and adductor muscles

How: Lie on your back, hips on the floor, head and neck off the ground Keeping your core engaged, lower your right leg to the ground and simultaneously raise your left leg Place your hands behind the raised leg and pull it toward your chest Swap legs, lowering the left leg to the floor and pulling the right leg toward the body Perform 15 to 20 repetitions on each side, switching sides