The 5 Best Pilates Core Strengthening Exercises

Pilates has been around for almost 100 years. And while Reformer Pilates requires a special piece of equipment, we’ve got 5 Pilates core strengthening exercises you can do in the comfort of your own home. Are you ready to level up? 

All you need is a mat or a comfortable area to lie on. These core strengthening exercises are guaranteed to burn! Grab your mat (and maybe a water bottle) and let’s get started.

1. Teaser

This exercise is a Pilates classic. It takes strength, flexibility, balance, and control to perform it. And it’s not an exercise you want to miss out on if you’re in the business of performing Pilates for core strength. So, how do you do it?

• Start by lying on your back.
• Perform a simple ab curl. At the same time, lift your head up and off the ground.
• Also, at the same time (this is where coordination and balance come into play), bring your knees slightly back so that they bend over top of your hips. 
• As your upper body rises, straighten your legs at a 45-degree angle.
• Reach your arms straight up toward your feet.
• It should look like a ‘V’ shape at this point.
• Aim to hold this shape for about 5 breaths. 
• Then, slowly roll back into the starting position.

2. Pendulum

This exercise works the lower abdominals – a part of the core that is often neglected. But it’s important. The deep and lower transverse abdominal muscles stabilize your pelvis and protect your lower back. So if you’re doing Pilates for core strength, this isn’t an exercise you’ll want to leave out. How do you do it?

• Lie face up on your mat.
• Extend your arms straight out at shoulder height. Plant them on the ground beside you.
• Bend your knees at a 90-degree angle over top of your hips.
• Slowly allow the knees to lower together to your right side. 
• Go as far as you can, without allowing your knees to drop to the ground, and without allowing your lower back to come up off the mat.
• Bring your knees back to centre and repeat on the opposite side.
• Continue to alternate sides for 10-20 repetitions. 

3. Plank Leg Lift

This core exercise targets your abdominals and your glutes. It also requires the use of stabilizer muscles throughout the back and the shoulders. It’s your basic plank with a twist. Here’s how you do it:

• Begin in a high plank. Your hands should be right below your shoulders and your body should form a straight line from your head to your toes. 
• Make sure your hips don’t sag! Keep your abdominals engaged.
• Squeeze your glutes, and lift one leg straight back.
• Lower your leg and alternate sides.
• Perform about 10-20 reps.

4. Hip Dips

The abdominals include more than just the rectus abdominis – which flexes your trunk forward – and your transverse abdominis – which stabilizes your pelvis and low back. It also includes your oblique muscles which make up the sides of your abdominal muscles. The obliques help you twist the trunk of your body. As well, they protect the lower back and promote good posture. How do you do hip dips?

• Position yourself in a low side plank. This means one elbow should be placed on the mat directly below your shoulder on the same side. 
• Come up onto your toes, bringing your hips up and off the ground.
• Your legs should be stacked on top of one another, or to make it a little easier, bend your knees slightly.
• Slowly bring your hip down toward the floor.
• Without touching the floor, slowly bring it back up to the starting position. 
• Repeat for 10-15 repetitions, then switch sides! Feel that burn!

5. Criss-Cross

Want to engage almost all your core muscles in one Pilates move? The criss-cross beats out almost all exercises when it comes to Pilates for core strength. It’s a tough one! And if you’re new to Pilates or exercise in general, it may pay to hold off on this one – at least until you gain a bit more core strength. How do you do it?

• Lie face up on a mat or a comfortable surface. 
• Place both hands behind your head with your elbows wide. 
• Curl your head slightly up.
• Bend your right leg and bring your left elbow almost to touch your right knee.
• At the same time, extend your left leg.
• Then, switch sides – bringing your right elbow to your left knee while extending your right leg straight.
• Continue to alternate sides for 10-20 repetitions.

There are many more exercises in Pilates for core strength. Try the 5 above to challenge yourself! How does your core feel after? 

Thinking about trying out a reformer Pilates class with us at Reform Studios? Why not dive into one of our ‘Reformer Fitness Intro’s‘?

https://youtu.be/RCFHUQ89y0M