Looking for Pilates moves to strengthen your core? You’ve come to the right place! It’s no secret that Pilates workouts are all the rage right now, with the popularity of wall Pilates classes and reformer Pilates alike. But this isn’t a passing fad. For over 100 years, top performers and everyday people alike have followed the teachings of founder Joseph Pilates to stretch, pulse and breathe to improve their physical and mental health. Honestly, there’s no better way to strengthen and tone your core.
If you’ve tried Pilates exercises, it’s safe to say you’re in good company: Andy Murray is seen working out on a reformer machine in his new documentary, and stars like Harry Styles, Hailey Bieber, Meghan Markle, and Margot Robbie are known to favor Pilates. And, as Claire Mills, Pilates expert and founder of Core LDN, explains, there’s good reason for it.
“People are realising the great benefits Reformer Pilates can have for the mind and body,” she says. MC UK“They love the low-impact, total-body workout that uses slow, controlled movements to improve strength, control and posture, using specialist equipment that gives them a burn like nothing else.”
One of the foundations of Pilates is a strong and stable core, so naturally, most movements target the torso directly or by default (like stumbling when trying to balance). While it’s impossible to focus on a specific part of the body, there are certainly many benefits to strengthening your core through an intensive Pilates practice.
With this in mind, we asked a top Pilates coach to share the best moves to work your core. Take a look. If you love Pilates, don’t miss our guide to the best Pilates workouts you can do at home, the best Pilates exercises for beginners and Pilates bar exercises. An at-home Reformer Pilates machine and a Pilates Sculpt Bar are also great investments to use at home.
According to my coach, these are the best Pilates moves for core strength
Before we get started, it’s important to stress that while Pilates includes a combination of movements that strengthen and sculpt your core, the focus is on total-body strength and mobility, with the potential for firmer abs as a welcome by-product.
“While these exercises are great for strengthening and sculpting your core, it’s important to note that spot training (losing fat in specific areas) is not realistic or effective,” points out Pilates instructor Alexandra Warburton. “Full-body toning is achieved through a combination of diet, cardio and strength training. These core exercises will help to build and sculpt your core muscles, but overall body composition changes will come from a holistic approach to fitness and nutrition.”
What are the Pilates moves that strengthen the core?
Wondering what all the core-strengthening Pilates moves are? Don’t worry, it’s easier than you think.
Moves like the classic Pilates Hundred, curl-ups and bird dogs are all great examples of core-focused movements that build tone, stability and endurance in the abdominal muscles, which Warburton says “leads to a stronger, more toned torso.”
“Pilates is extremely effective at strengthening your core because it focuses on controlled movements that work the deep abdominals, obliques and hips,” she continues.
“Centering is at the heart of the practice and essentially means that all movement (of the arms, legs, core etc.) is rooted in engaging the core, the driving force of the body. In addition to the movements themselves, Pilates also places great emphasis on proper breathing and alignment. It ensures that your core muscles are properly activated throughout the entire workout.”
What are the benefits of Pilates movements for strengthening your core?
The benefits of regular core-strengthening Pilates training go beyond aesthetics.
“Strengthening your deep core and postural muscle systems, along with your total body power system, has many benefits for the whole body,” Mills agrees. “A stronger core can help with balance, improve posture, prevent injuries and pain, including back pain, and improve fitness and sports performance.”
So, core-focused Pilates movements have the following benefits:
- Increases muscle tone and strength
- Improve your posture
- Prevent injuries
- Reduces back pain
- Improves overall sports performance.
Who are Core Pilates movements suitable for?
The good news is, Pilates is suitable for just about anyone. “Pilates is an incredibly versatile form of exercise that anyone can do, and people of all ages can benefit,” says Mills. “From a physical therapist’s perspective, the use of Reformer Pilates is revolutionary, as it’s a proven form of rehabilitation in areas such as lower back pain relief and pelvic health for birth preparation and postpartum strengthening.”
However, it’s important to note that coaches stress that this can only be done in a studio with a qualified instructor to ensure correct technique and optimize rehabilitation and recovery.
Core strengthening movements are a truly stimulating workout. 8 ways to try them
1. One Hundred
what? A classic Pilates movement, the Hundred starts with you lying on your back with your legs in a tabletop or extended position. Place your arms at your sides and lift your head and chest. While holding this position, move your arms in time with your breath, inhaling on every beat and exhaling on every fifth beat.
why? “The Hundred is an abdominal exercise that tests endurance and control of your deep, upper and lower abdominals while maintaining your breath,” Mills says. “When your abdominal muscles are weak, you often tense up and hold your breath, so this exercise is really a test of endurance and control.”
how long? No surprises here. Lasts for 100 pulses.
View
2. Winding up
what? Lie on your back with your arms stretched overhead. Slowly roll yourself up into a sitting position, stacking each vertebrae, reaching toward your toes, then roll yourself back up to lie down.
why? Roll-ups strengthen your abdominal muscles and increase spinal flexibility.
how long? Try repeating it up to five times.
View
3. Single-leg stretch
what? It may seem simple at first glance, but you lie on your back and raise your head and shoulders. Extend one leg while drawing the other knee to your chest, alternating between legs.
why? Warburton loves this move because it works the lower abdominals and improves coordination and stability.
how long? Aim for 10 repetitions on each side, for a total of 20 repetitions.
View
4. Plank
what? The Pilates plank is basically the same as a “regular” plank, so you probably know how to do it: Get into a push-up position with your body in a straight line from head to heels, and stay in this position while keeping your core engaged.
why? It’s a simple move, but extremely effective for strengthening your entire core and improving your stability and endurance.
how long? Aim to hold the position for 30 seconds, gradually working your way up to 1 minute.
View
5. Cross
what? Try turning bicycle crunches into Pilates.
why? “This exercise works all layers of the abdomen, challenging control of the entire midline,” says Mills. “It targets the obliques while maintaining control of the deep, upper and lower abdominals. The key is to perform this exercise slowly and with control, without momentum or rocking.”
how long? Repeat 8 to 10 times per side.
View
6. Bird Dog
what? Get on all fours and take turns stretching out your arms and legs.
why? “The bird dog is a great total body exercise,” Mills says. “It integrates core training with shoulder and hip stabilization. The key is to maintain control of your back and pelvis as you extend the opposite arm and leg.”
how long? Repeat five times on each side.
View
7. Scissors
what? This is a fairly advanced move, but start by lying on your back with your hands behind your head and legs in a tabletop position, lifting your head, neck and shoulders off the mat and twisting your torso so that one elbow reaches the opposite knee, alternating sides.
why? Scissors targets the obliques and also improves rotational strength.
For how long? Aim for 5-10 sets.
View
8. Teaser
what? For the teaser, an advanced Pilates move, sit on your sit bones and extend your arms and legs into an AV shape. If you’re a beginner, don’t hesitate to modify it.
why? Strengthen your entire core while improving your balance and control.
how long? Try holding it for 10 seconds to start with.
View
Buy MC UK’s Essential Pilates Kit here
Lululemon Bend This Scoop & Cross Bra
We love Lululemon bras, and this version is perfect for low-impact workouts like Pilates—and how beautiful is this shade of green?
Alo Yoga 7/8 High Waist Airlift Leggings
Buttery soft, cloudy blue, and supportive. Need I say more? Alo Yoga has delivered another legging hit.
Adanora short sleeve crop top
Adanora’s popularity shows no signs of slowing down. Channel your cool girl aesthetic with this olive green crop. With quality and price this good, it’s no wonder people are talking.
Can I do Core Sculpting Pilates moves at home?
“If you’re a complete beginner, it’s best to start by going to a studio class to learn the correct technique,” Mills advises. “An instructor can help you get the most out of your session and make sure you have the correct form. Once you feel more confident, you can practice at home.”
“If you have an injury and have been recommended to do Pilates, we recommend finding a Pilates-trained physiotherapist to optimise your rehabilitation and recovery.”
