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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.

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

Filtering by Tag: Roll Up

Six Pilates Moves When You Can't Make it to the Gym

Flat Belly Pilates

I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole country, the whole world, should be doing my exercises. They'd be happier. - Joseph Pilates

Try these six Pilates poses when you can't make it to the studio and get the body you want in less than 15 minutes.

  • This is your next warmup
  • No-equipment Pilates move you can do anywhere
  • Get fit abs fast
  • You are minutes away from a better bottom
  • Ditch flabby arms for good
  • The back exercise you should be doing for a flexible spine

Want more? Try Press Play Pilates.

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!

No-Equipment Pilates Move You Can Do Anywhere

Flat Belly Pilates

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 8 repetitions. Remember to use full inhalations and exhalations as you move through this pose.

Roll Up
Roll Up
Roll Up
Roll Up
Roll Up

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Perk Up Your Posture with These 2 Easy Poses

Flat Belly Pilates

Want to perk up your posture? Remedy your slouching with these two easy poses.
 

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 8 repetitions. Remember to use full inhalations and exhalations as you move through this pose.

Roll Up
Roll Up
Roll Up

SWAN

Lie prone with your forehead resting on your stacked hands. Anchor your hip bones. Lift your abdominal muscles and your upper body. Return to the starting position and repeat. Complete 8 repetitions. For a challenge, place your hands behind your neck.

Swan
Swan

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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!