Facts
Pilates focuses on strengthening the core, improving flexibility and enhancing overall body awareness.
Incorporating core Pilates exercises into your fitness routine provides substantial benefits for overall strength, flexibility and stability. These exercises focus on engaging and strengthening the deep abdominal muscles, which are essential for maintaining proper posture, supporting the spine and enhancing overall movement efficiency.
Exercises like The Hundred and The Roll-Up target the core muscles directly, improving endurance and control. This leads to better performance in daily activities and other forms of exercise, as a strong core helps stabilise the body and prevent injury. The emphasis on controlled breathing and precise movements also enhances mind-body connection, which is crucial for optimising physical performance and achieving fitness goals.
Core Pilates exercises contribute significantly to overall body balance and flexibility. Movements such as The Teaser and The Criss-Cross not only strengthen the abdominal muscles but also improve flexibility and coordination. This makes them beneficial for functional movement and athletic performance.
By integrating these core Pilates exercises, you can:
- enhance your range of motion
- reduce muscle imbalances
- promote better alignment and posture
This holistic approach ensures that the benefits of Pilates extend beyond just core strength, contributing to improved physical health and enhanced quality of life.
Here are nine core Pilates exercises that are fundamental for building a strong, stable core. These exercises form a well-rounded core Pilates routine, addressing different aspects of core strength, flexibility and stability. Incorporating them into your practice can enhance overall fitness and body awareness.
Hundred
The hundred
This exercise is designed to warm up the body and increase endurance in the core.
- Lie on your back with your legs lifted to a tabletop position and your arms extended by your sides
- Lift your head and shoulders off the mat and pump your arms up and down while breathing in for five counts and out for five counts
- Complete 100 pumps
Benefits
- Enhances core strength, endurance and circulation
- Helps engage the lower abs and improves overall stability
Roll-up
The roll-up
- Lie on your back with your arms extended overhead and legs straight
- Slowly roll up one vertebra at a time to reach a sitting position
- Articulate your spine back down to the mat slowly, one vertebrae at a time
This exercise can be modified by bending your knees if needed.
Benefits
- Improves flexibility in the spine, strengthens the abdominal muscles
- Enhances control and coordination
Single leg circle
The single-leg circle
- Lie on your back with one leg extended toward the ceiling and the other leg flat on the mat
- Draw circles with the lifted leg, keeping your hips stable and your core engaged
- Perform circles in both directions, then switch legs
Benefits
- Strengthens the hip flexors and core muscles
- Improves hip joint mobility and stability
Criss-cross
The criss-cross
- Lie on your back with your hands behind your head
- Lift your legs to a tabletop position
- Lift your head, shoulders and upper back off the mat as you twist your torso to bring your right elbow towards your left knee
- Switch sides in a controlled, alternating manner
Benefits
- Targets the oblique muscles, improves rotational strength
- Enhances overall core stability
Teaser
The teaser
- Start by lying on your back with your arms extended overhead and legs straight
- Lift your legs to a 45-degree angle as you simultaneously lift your upper body to form a “V” shape
- Hold the position briefly, then lower back down with control
Benefits
- Challenges the entire core
- Improves balance
- Strengthens the hip flexors and lower abs
Saw
The saw
- Sit with your legs extended wide and feet flexed
- Extend your arms to the sides and twist your torso to reach your right hand toward your left foot while keeping your legs straight
- Return to the starting position and switch sides
Benefits
- Stretches the hamstrings and lower back
- Strengthens the obliques
- Enhances spinal flexibility
Swimming
The swimming
- Lie on your stomach with your arms extended forward and legs straight
- Lift your arms, chest and legs off the mat
- Alternate lifting opposite arm and leg, simulating a swimming motion
Benefits
- Strengthens the entire back, glutes and core
- improves coordination and overall stability
Side leg lift
The side leg lift
- Lie on your side with your legs straight and stacked on top of each other
- Lift your top leg to hip height, keeping it straight, then lower it back down with control
- Perform the exercise on both sides
A more advanced version is the kneeling side leg lift. This advanced pilates movement should not be attempted by anyone with knee or mobility issues.
Benefits
- Targets the outer thighs and hips
- Enhances core stability
- Improves leg strength and alignment
Plank
The plank
- Start in a forearm plank position with your body in a straight line from head to heels
- Engage your core, squeeze your glutes and hold the position for a set amount of time
- Keep your hips level and your back flat
Benefits
- Builds core strength and endurance
- Improves overall stability
- Supports proper posture
References
References
- Discover over 110 Pilates exercises for at home. Pilates Club Germany. Accessed 29 July 2024
- How to do a Pilates Roll Up for beginners + Benefits and Progression. Complete Pilates UK. Accessed 29 July 2024
- Pilates exercise kneeling side lift explained | Learn pilates online. Pilates Club Germany. Accessed 29 July 2024
- Side leg raises exercise: health benefits, variation, how to do. Mobile Physiotherapy Clinic. Accessed 29 July 2024
- Swimming with Niedra Gabriel – Exercise 1681. Pilates Anytime. Accessed 29 July 2024
Last reviewed and updated: 29 July 2024
