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Washington, DC

470-440-0043

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: Workout

Five tips to avoid the worst travel emergencies

Flat Belly Pilates

Five tips to avoid the worst travel emergencies You're probably jetting off soon to visit family and friends for the holiday weekend but that's no reason to ditch your workout. Your workouts don't have to suffer just because you're traveling. There are tons of options to help you stay fit while you're crisscrossing the globe. Here are five tips to stay fit.

1. When you’re traveling this weekend, don’t take a vacation from your workout too. Yoga rooms are popping in airports around the world. Some of the most-visited airports boast fitness perks. Learn more at airportgyms.com.

2. Stay at a fitness-friendly and health-conscious hotel like the Westin that offers loaner gear for those don't want to pack or forgot their own.

3. You may not have the time, space or energy for a full practice when you're traveling but commit to a quick workout even when you're away. Here’s a 10-minute routine that works your whole body and five ways to get a flat belly that you'll wish you knew about sooner. 

4. Get the body you want in only a few minutes a day with these online classes that you can stream from anywhere. With these classes, you'll quickly build strength in your upper body, arms, shoulders and core.

5. Pop over to Instagram and Twitter to follow Flat Belly Pilates. This is a great way to learn more about yoga and Pilates, gain inspiration, and stay connected.

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. 

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!

10-Minute Ab Workout You Can Do Anywhere in the World

Flat Belly Pilates

When you’re traveling this summer, don’t take a vacation from your workout too. You may not have the time, space or energy for a full Pilates practice when you're traveling but commit to a quick workout even when you're away. Here’s a 10-minute routine that works your whole body!

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 counts and exhale for five counts. Repeat for nine more cycles until you have reached 10 inhales and 10 exhales. For a challenge, extend your legs out to a 45-degree angle.

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 5-7 repetitions. Remember to use full inhalations and exhalations as you move through this pose.

SINGLE LEG STRETCH

Lie down on your mat with your arms at your sides. Bring your knees to your chest. Lift your head, neck and shoulders. Place your hands on your right knee and extend your left leg out to a 45-degree angle and switch sides. Complete for 10 repetitions on both sides. 

DOUBLE LEG STRETCH

From the previous pose, curl both legs in and lightly place your hands on your knees. Inhale and extend arms and legs in opposite directions. Exhale and return to the starting position. Complete for 5-7 repetitions. 

SCISSORS

Keep your head and shoulders lifted. Extend both legs to the ceiling and reach up as far as you can on your right leg. Pull it in for two short pulses and then switch legs. Be sure to climb up your leg and not pull it towards you as you complete 5-7 repetitions. 

CRISS CROSS

Keep your head lifted, bring your knees to your chest. Extend your left leg out to 45-degree angle and twist towards the bent right knee. Switch sides. Aim for 5-7 repetitions on both sides and be sure to keep your shoulder blades off the mat. 

LOWER LIFT

From Criss Cross, keep your head up and place your hands at the base of your neck. Extend both legs up to the ceiling. Slowly lower legs to a 45-degree angle. Then, return legs to a 90-degree angle. Aim for 5-7 repetitions.

FRONT SUPPORT

This exercise is great for your shoulders, chest, triceps, hamstrings and core! 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. Keep your neck in line with your spine. Glide your shoulder blades down your back. Pull in your powerhouse. Inhale and lower for a Pilates pushup. Repeat for two more times. Exhale fully to return to the plank position. Complete 2 more pushups. Walk your hands back to an inverted Pilates V (aka downward facing dog). Take a deep stretch and continue walking your hands towards your feet and slowly roll up to a standing position. That’s one rep. Attempt to complete 3 repetitions to end this Pilates routine. Finish by rolling your shoulders back three times and standing tall.


Want more? You won’t have to travel far from home to get a great workout. Flat Belly Pilates delivers pilates sessions at the time and location you need and the Flat Belly Pilates Comprehensive Guide is now available on Amazon.