Pilates is not only trendy, but it’s also one of the best core-building fitness classes.
Everyone from Harry Styles to Kate Hudson are jumping on the Pilates bandwagon, and a ClassPass survey found it to be the most popular workout this year, with Pilates bookings up 92 percent.
So why is Pilates so good for your core? “Pilates focuses on strength and endurance of the deep core muscles, including the transverse abdominis, pelvic floor muscles and deep back muscles, which contribute to strength and control of the spine and pelvis,” Claire Mills, physiotherapist and founder of CoreLDN, tells Women’s Health.
“Pilates exercises target all the muscles that work on the pelvis and the entire body – the anterior, posterior, longitudinal and lateral muscles. This means that Pilates strengthens the core from the inside out and the pelvis, which is the ‘centre’ of the body – the source of all movement,” she adds.
Besides strengthening your abdominal muscles, what other benefits does a strong core provide? “Strengthening the deep and postural muscles of the core in tandem with the total body power system can help maintain balance, change posture and muscles, prevent injuries such as back pain, and improve fitness and sports performance. Slow, controlled exercise optimizes strength and toning.”
Claire adds that to see major changes to muscle definition and toning, “attend a minimum of three sessions per week for at least six to 12 weeks before you want to see results.”
What core moves should you focus on?
Claire shares four moves to get you started on your Core Pilates journey.
hundreds
what is that? Lie on your back, stretching deep into your abdominal muscles from tailbone to navel, and lift your legs into a double tabletop position (or straighten your legs if you want an extra challenge). While holding this 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. Inhale for 5 times, exhale for 100 times.
Why would you do that? This is an abdominal exercise that tests the endurance and control of your deep, upper and lower abdominals whilst maintaining your breath. Weak abdominal muscles often tense up and cause you to hold your breath, so this exercise truly challenges your endurance and control.
Plank Leg Lift
what is that? Start in a high plank position with your hands directly under your shoulders. Keeping your spine neutral, exhale and extend one leg off the mat. Inhale and lower it. Repeat alternate sides, keeping your back and pelvis still and your hips in line with the floor.
Why would you do that? Overall strength and excellent upper/lower body deep core integration.
Criss Cross
what is that? Lie on your back, bring your tailbone towards your belly button, tighten your deep abdominal muscles and raise your legs up into a double tabletop position. While holding this position, clasp your hands behind your head with your elbows apart and lift your head and chest. As you exhale, lift your left shoulder towards the right side of your pelvis and straighten your right leg. As you inhale, return to center and switch to the other side with control over your pelvis.
Why would you do that? This exercise works all layers of the abdomen, targeting the obliques and challenging full midline control whilst maintaining control of the deep, upper and lower abdominals. The key is to perform the exercise slowly and with control, without momentum or pelvic rocking.
Superman/Bird Dog
what is that? Assume a box position with your hands under your shoulders and knees under your hips, leaning against a tabletop backrest. Exhale as you extend your right arm and left leg, maintaining a tabletop backrest and keeping your hips in line with the floor. Inhale as you return to starting position. Hold/work one side or alternate sides.
Why would you do that? It’s a great total body exercise that integrates core, shoulder and hip stability, focusing on control of the back and pelvis as you extend the opposite arm and leg.
