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Flat Belly Pilates is making things easier for you by delivering fitness classes at the time and location you need in the Atlanta, GA area.

Blog

The Flat Belly Pilates blog is filled with helpful health and fitness information, practice tips and tutorials.

Filtering by Tag: Press Play

Top 5 Ab-Sculpting Moves

Flat Belly Pilates

Plank

Summer's long gone and winter is in full swing but that's no reason to let your fitness routine fall by the wayside. Get fit fast with these five ab-sculpting moves!

This quick routine takes only a few minutes. You're just 10 minutes away from a better body!

Master this Pilates Pose for a Full-Body Workout

Flat Belly Pilates

Short on time? Master this no-equipment Pilates pose for a full-body workout. You'll love how little time it takes to build strength, improve flexibility and flatten your abs with just this one move!

From a standing position with your feet hip distance apart, fold forward from the hips into a full forward bend and place your hands on the floor. Bend your knees, if necessary, to place your hands on the floor. Walk your hands out to a plank position. Check to make sure that your hands are directly under your shoulders so that they are close to your body.

Front Support
Front Support
Front Support

Keep your neck in line with the rest of your spine, glide your shoulder blades down your back and pull in your powerhouse.  Inhale and lower for a Pilates pushup. Be sure that your arms remain alongside your body and your elbows point towards your feet, not out to your sides. Exhale and return to the plank position. Complete two more pushups.

Front Support
Front Support
Front Support
Front Support
Front Support
Front Support

Walk your hands back towards your feet and slowly roll up to a standing position. That's one rep. Complete three reps. Finish this pose by rolling your shoulders back and standing tall.

Front Support
Front Support
Front Support

Like this pose? Try the Pilates Plank Challenge! This mini class will quickly build strength in your upper body, arms, shoulders and core. 

How to Look Good Naked

Flat Belly Pilates

Summer's long gone and fall is nearing its end but that's no reason to let your fitness routine fall by the wayside. Try these variations of Shoulder Bridge for a toned backside. With this pose, you'll begin to feel confident even when baring it all. 

Begin by lying on your back with your knees bent, your feet flat on the floor and your arms alongside your body. Inhaling, slowly lift your hips up towards the ceiling forming a straight line from your shoulders to your knees, activating your glutes. Hold for five seconds. Exhaling, slowly roll down bone by bone like you're laying down a string of pearls. Repeat eight times. 

Bridge
Bridge

For a challenge, lift your hips and bring your right knee into your chest. Then, lift your right foot towards the ceiling and slowly lower until your foot is just hovering above the mat. Repeat eight times on both sides. Make sure your hips don't dip and your bottom doesn't sag!

Bridge
Bridge
Bridge

Short on time? Get the body you want in only a few minutes a day with Press Play Pilates! This online class will quickly build strength in your upper body, arms, shoulders and core. You'll love how little time it takes.

One Move Three Ways for Strong, Sexy Abs

Flat Belly Pilates

To begin Boat pose, balance on your bottom, lift your legs and float your arms up as pictured. Hold for five breaths. 

Boat

Balance on your bottom and float your arms above your head as pictured. Exhale and tap your legs. Inhale and lift your arms back to the starting position. Repeat eight times.

Boat
Boat

Balance on your bottom with your legs lifted and arms in front of you. Inhale and exhale open up to the right. Inhale and come back to the starting position. Exhale and open up to the left. Inhale and come back to the starting position. Repeat eight times.

Boat
Boat
Boat
Boat
Boat

Like this pose? Try Yoga Abs for a full belly-flattening routine!

Key Warmup Your Workout is Missing

Flat Belly Pilates

The Hundred is the traditional Pilates warmup exercise that's also great for strengthening the upper and lower abdominal muscles. Try the Hundred and Roll Up for an extended warmup to your Pilates practice.

HUNDRED

To warm up your body, lie on your back with your legs in tabletop position, maintaining a 90-degree angle at the hip and knee. Lift your head and shoulders. Reach your arms towards your feet. Pump your arms above the abdominal wall. Inhale for five breaths and exhale for five breaths. Repeat for nine more cycles until you have reached 100 breaths. For a challenge, extend your legs out to a 45-degree angle.

Hundred
Hundred

ROLL UP

From the Hundred, lie on your back with your legs on the mat and toes pointed towards the ceiling. Float your arms above your head. As you inhale, peel your head, shoulders and upper body off the mat bone by bone. Exhale over your body. Inhale and exhale roll down with control to the starting position. Complete 5 repetitions. Remember to use full inhalations and exhalations as you move through this pose.

Roll Up
Roll Up
Roll Up
Roll Up
Roll Up

New to Pilates? Find out how to survive your first (or next) class with this free guide!

3 Tips to Improve Your Fitness Now

Flat Belly Pilates

Improve your fitness now

Recently someone asked me what was my best fitness tip and that got me thinking. Narrowing it down to just one piece of advice was difficult so I'm sharing three tips with you.

PREPARE

Being well-prepared will prevent you from being at the mercy of your surroundings. Having a plan for possible pitfalls will make it easier to stick with your healthy habits and fitness routine. As the saying goes, "failing to plan is preparing to fail."

Grab a copy of Press Play Pilates to maintain your fitness routine anywhere in the world.

PRACTICE

There is no magic pill, just practice, patience and progress. Remember, it's called "practice" for a reason. Never rush or force the process and be humble enough to practice frequently to get to where you want to be. Focus on foundational poses as it will help to train your body and mind as you advance in your practice. You’ll also lay a solid foundation, build strength and increase flexibility for more advanced poses.

Get a chaturanga checkup and build a solid foundation as you advance in your practice.

MEET THE NEIGHBORS

Meet the neighbors. Social networks have a great influence on your healthy (and unhealthy) lifestyle habits. Meet a few like-minded folks who will support your healthy habits and motivate you to be your best. 

Connect with Flat Belly Pilates on Instagram and Twitter.


What's your best fitness tip? Share it in the comments below!

You Can Have a Personal Trainer for Less Than $25

Flat Belly Pilates

The Press Play Pilates video is coming soon! Unroll your mat for a full-body workout where you'll explore the principles and postures of Pilates. This video will work every muscle through movement and breath at a moderate pace for increased flexibility, strength and balance.

What are the benefits?
Improved your strength and flexibility
Greater stability
Improved posture and balance
Increased well-being and state of mind
Improved core strength
Increased flexibility, balance and posture
Reduced stress
Alleviated back pain
Convenient exercise regimen
Flattened belly and toned body! 

The information in this video allows you to learn at your own pace, practice comfortably in your home, tailor the poses to your individual needs, enjoy the many benefits that come from Pilates and get that flat belly! 

What's included?
Step-by-step instructions
Challenging belly-flattening routine
Guidance on proper Pilates form
Helpful beginner modifications
Challenging progressions as you advance in your practice
Practice tips for creating a Pilates studio in your home

Through continued Pilates practice, you’ll see a change in your fitness level, strength, posture, flexibility and body awareness! You can get the benefits of an effective work out with the information, practice tips and routine provided in this book. Buy it for yourself today. What do you have to lose except for the hard-to-lose body fat? Who wants to keep that anyway?

How does it work?
When you pre-purchase Press Play Pilates before August 30, you'll also receive the Pilates Plank Challenge automatically for free! When these videos are released, you'll receive a secure link to download them.