Building core strength isn’t just about achieving a toned midsection (though that’s a nice bonus!). A strong core improves posture, stability, and even helps prevent back pain. The best part? You don’t need fancy equipment or a gym membership to get started. Here are five Pilates exercises that will fire up your core and leave you feeling stronger from the inside out.
1. The hundred
Ah, the classic Pilates warm-up. It’s called ‘the hundred’ because you’ll be pulsing your arms 100 times-but don’t worry, you can break it up!
- Lie on your back with your legs lifted to tabletop or extended at a 45-degree angle.
- Lift your head, neck, and shoulders off the mat, engaging your core.
- Extend your arms alongside your body and pump them up and down while breathing in for five counts and out for five.
- Repeat until you hit 100 pumps. (Yes, you’ll feel the burn!)
2. Single leg stretch
A brilliant move to target those deep abdominal muscles while also improving coordination.
- Lie on your back and bring both knees into your chest.
- Lift your head and shoulders and extend one leg to a 45-degree angle while holding onto the opposite shin.
- Switch legs in a scissor-like motion, keeping your core engaged and movement controlled.
- Repeat 10–15 times per leg.
3. Double leg stretch
It’s like the single leg stretch’s more intense sibling-but worth every second!
- Start in the same position as the single leg stretch, with both knees pulled in.
- Inhale as you extend both arms and legs away from your centre, keeping them in your line of vision.
- Exhale as you sweep your arms around and draw your knees back in.
- Repeat 10–12 times, keeping the motion smooth and controlled.
4. Criss-cross
Time to work those obliques (hello, defined waist!).
- Lie on your back, hands behind your head, and bring your knees into tabletop.
- Lift your head and shoulders, then twist your torso, bringing your right elbow to your left knee as you extend the right leg.
- Switch sides in a slow, controlled motion.
- Aim for 10–15 reps per side.
5. Plank leg lifts
This move adds a little challenge to the classic plank, making your core work even harder.
- Start in a forearm plank position, keeping your body in a straight line.
- Engage your core and lift one leg a few inches off the mat.
- Hold for a second, then lower and switch legs.
- Repeat 10–12 times per leg while keeping your hips steady.
Final thoughts Pilates may look graceful, but don’t be fooled-it’s deceptively tough on the core! These exercises will help you build strength, improve posture, and enhance stability. So roll out your mat, take a deep breath, and give your core the love it deserves. Your abs will thank you later!