If you want to build a stronger core but are tired of doing crunches, sit-ups, and planks, this Pilates-inspired core workout may be for you.
Requiring just a yoga mat and your body weight, this low-impact workout routine includes many of the best Pilates exercises to strengthen your core, including single-leg stretches, scissor kicks, and bird dogs, which target deep abdominal muscles and Target your lower back. Obliques can also be done in a few minutes.
Designed by Pilates instructor and Evolve founder Veronique Ellis, this core workout has a total of seven movements and takes less than 30 minutes, making it an ideal option when you’re short on time. .
The results of this type of mind-body strength training can be achieved at home, during your lunch break, without having to spend your precious time going to the gym or fitness center or even leaving the house.
To help you master the moves, Ellis provides bullet point guidance and has also added some video demonstrations. Use these tips as they will help you avoid injury and get the most out of your training.
What is this 7-Move Core Pilates Workout?
To do this Pilates workout, complete 7 mat-based movements and perform 3 sets of 10 reps of each exercise. For compound core movements like side planks and knee hovers, hold these multi-joint movements for 20 to 30 seconds for each set.
If completing this amount of sets or repetitions feels too difficult, it’s important to listen to your body and flag it to only perform movements that are comfortable. If you’re new to Pilates, remember to focus on form and breathing during the flow of each movement.
Over time, as you get better, you can increase the intensity by increasing the reps or adding resistance bands. This will help you strengthen your muscles and strength using progressive overload techniques. Now let’s get into training!
1. Knee Hover
Muscles targeted: transversus abdominis, rectus abdominis, obliques, hip stabilizer
- Start in a kneeling position on the floor with your hands shoulder-width apart.
- Engage your core and lift your knees a few inches off the ground, keeping your body in a straight line from your head to your knees.
- Hold this position for 10 seconds, focusing on maintaining stability and control.
2. Scissors
Muscles targeted: rectus abdominis, hip flexors
- Lie on your back and extend your legs straight toward the ceiling.
- Lower one leg toward the ground and keep the other leg raised toward the ceiling.
- Switch legs and move your legs up and down in controlled movements.
- Press your lower back into the mat and keep your core engaged throughout the movement. Aim for a total of 20 reps, 10 reps on each leg.
3. Single leg stretch
Muscles targeted: transversus abdominis, rectus abdominis, hip flexors
- Lie on your back, bend your knees toward your chest, raise your head, and place your hands on your shins.
- Straighten one leg and draw the other knee toward your chest.
- Switch legs and stretch your other leg while pulling your opposite knee toward your chest.
4. Roll up
Muscles targeted: rectus abdominis, erector spinae, hip flexors
- Lie on your back with your legs straight and arms extended overhead.
- As you exhale, peel your spine off the mat and articulate each vertebrae into a seated position.
- Inhale at the top, and as you exhale, reverse the movement and roll down to the mat in a controlled manner.
5. Side plank
Muscles targeted: obliques, transversus abdominis, shoulders, hips
- Start in a side plank position with your elbows under your shoulders and your body in a straight line.
- Hold the position for 20-30 seconds and repeat on the other side.
6. Teaser
Muscles targeted: rectus abdominis, hip flexors
- Lie on your back with your arms extended overhead and your legs straight.
- Reach toward your toes and engage your core while simultaneously lifting your arms, head, neck, and shoulders off the mat.
- Hold the top position for a few breaths, then lower back down with control.
7. Bird Dog
Muscles targeted: transversus abdominis, erector spinae, gluteal muscles
- Begin standing on your hands and knees with your wrists directly below your shoulders and your knees directly below your hips.
- Extend one arm in front of you and the opposite leg straight back, keeping your back flat and engaging your core.
- Hold for a few seconds, then return to starting position.
- Repeat on the other side, alternating between each rep.
Is Pilates effective for strengthening your core?
In short, yes! Pilates is a mind-body exercise whose main purpose is to improve muscle strength, improve posture, and increase structural coordination. And as research shows, this low-impact exercise really works.
A 2023 study published in the Journal of Health Care found that Pilates has the power to “positively impact core strength.” The same study notes that this low-impact form of fitness may be an effective intervention for people with chronic back pain.
Meanwhile, researchers who published their findings in the Journal of Strength and Conditioning found that people who did an hour of Pilates twice a week for 12 weeks improved their upper body strength, hamstring flexibility, and abdominal strength. found that their endurance was significantly improved.
