If you don’t like crunches, you’re not alone.
I’m a personal trainer, and I don’t think I’ve ever had a client who loved doing sit-ups. That’s why we created his 3-move Pilates workout for beginners to target and strengthen your core.
The advantage of this workout is that you can do it anywhere and the only kit you need is a cushion or pillow.
How to train 3 movements
Do each movement for 60 seconds and complete the next 2-3 rounds.
wall hold
- Sit on your mat, extend your legs upwards, and place the soles of your feet against the wall. Lean back slightly and place a pillow or cushion nearby.
- Squeeze your core as you grab a cushion or pillow, holding your arms fully extended and straight in front of your body.
- Hold this position for 60 seconds or as long as possible while maintaining proper form.
The Hundred
- This is a characteristic movement of Pilates. To do this, lie on the mat with your knees bent and your feet on the floor. Stretch your arms and raise your shoulders and head.
- Move your arms up and down while counting to 100. Control your breathing by inhaling for a count of 5 and exhaling for 5 seconds. Keep your arms straight and strong, keep your chest open and avoid flapping your wrists.
toe tap
- Lie down on your mat and press your spine into the floor to avoid arching your back. Extend your arms fully overhead and raise your legs to tabletop position.
- Tap the floor with your pointed toe slowly and in a controlled manner. Switch legs and repeat.
If you want to make it more challenging, try swapping out the cushion for dumbbells or kettlebells on wall holds, lifting your feet off the floor for hundred, or adding weight to your hands during toe taps.
Why do you need to train your core?
Pilates is known for its focus on the core, and these three movements are extremely helpful in strengthening your core.
People often mistakenly think that the core is just the abdominal muscles at the front of the stomach, but it is actually a group of central muscles that support the spine, which is the center of all movement in the body. They work together to provide stability. That’s why building core strength is so important. It helps with basic movements such as getting out of bed, sitting or standing, and climbing stairs.
A weak core can cause back problems, poor posture, and make some exercises difficult. But the good news is that you can increase your mid-body strength by doing core-strengthening exercises like these.
Need something soft and supportive for your at-home workout? Check out our guide to the best yoga mats.
