Pilates best way to build strength and flexibility without putting too much stress on your joints. Eloise Skinner Pilates instructor at studios like Frame and Third Space says that core engagement strengthening are fundamental parts of any Pilates sequence and show up across a range of exercises even those you might associate with other muscle groups like arms or legs. Skinner says that the word core refers group of muscles around the middle of your body such as the transverse abdominis TVA the rectus abdominis the obliques the pelvic muscles and even the muscles in your lower back.
Aisling Fegan Pilates teacher and owner of Active Form Pilates and Noelle Devlin Pilates teacher and owner of On Balance Pilates have put together these 10 core exercises. You can expect to feel them all over your body but your abs feel them the most.
Skinner explains how to do each one and which muscles are used in each movement. These exercises show you how your core works by keeping parts body still helping your spine stay in line and lowering risk injury.
Skinner reminds us that all you need is your body weight and a mat. Remember that the breathing technique important part of core engagement in Pilates breathing in deeply to the sides of your body and exhaling pull belly button up toward your spine which helps to engage your deep core muscles.
1. Side plank with hip lift and lower on the forearm plus arm extension
Skinner says that hip lifts great for working out your internal and external obliques the side abs that are part of your core muscles. When you raise your arm it makes it even harder to balance and coordinate your core and glutes. While you do the movement it is important to keep your hips in line. It is a full body workout that works your shoulders core inner thighs and hip flexors.
2. Bear plank with toe taps to downward dog
Skinner says that doing a bear plank position with your knees off the ground works your central core muscles including your lower back and obliques. The toe taps add movement and instability which makes your core work harder to keep your back in the neutral spine position. Downward dog stretches your hamstrings improves flexibility and opens your shoulders.
3. Glute bridge with arm reach and raise of the heel
This move works your glutes hamstrings lower back and core while also improving upper body flexibility. Holding the bridge while extending your arm and lifting your heel requires core pelvic stabilisation to keep your hips steady and prevent lower back from arching.
4. Adductor hold with a single leg lift from the side
When you lie on your side both your external internal obliques work hard to keep your torso from rolling while you raise your legs. Your quadratus lumborum muscle in the lower back helps keep your pelvis in line. The transverse abdominis muscle stabilises your pelvis while your inner thighs keep the bottom leg lifted.
5. Roll back and reach back with your elbows switching sides
This exercise works the rectus abdominis muscles also known as six pack abs along with the transverse abdominis muscles and the obliques through rotational movement. It also works shoulder upper back muscles challenging deltoid and trapezius engagement while your deep abdominal muscles stabilise the movement.
6. Lean back with your forearms on the ground and tap your toes twice
Lifting and lowering both legs works your hip flexors muscles and the lower part of the rectus abdominis muscles along with the transverse abdominis. The double toe tap makes the exercise harder because your core control movement of your legs while keeping your spine stable.
7. Plank on your forearms to dolphin
This dynamic movement switches between a forearm plank position and a dolphin pose. Your core muscles stabilise your back while your glutes hamstrings and back muscles support the motion. Your shoulder deltoid muscles help you stay stable in the plank and control body movement when transitioning to dolphin.
8. Bird dog with a sweeping arm and knee
This compound exercise targets multiple muscle groups while focusing on the core. Your rectus abdominis transverse abdominis and erector spinae muscles keep your spine body stable. Your shoulders upper back hip flexors and quads stay engaged as your arm leg extend through the range of motion.
9. Donkey kick while doing a bear plank
This movement works your core stability muscles while keeping your body steady in the bear plank. It helps prevent lower back arching and keeps your spine aligned. The donkey kick targets your glutes and hamstrings while your shoulders upper back muscles stabilise your upper body.
10. Raise your legs in turns
Raising your head and shoulders also known as the curl up exercise works the upper rectus abdominis while your lower abs lift and stabilise your legs. Your hip flexors quads and glutes support the movement while time under tension increases muscular endurance.
