8 Core-Strengthening Pilates Moves for a Stronger Body

A strong core is essential for overall body strength, stability, and balance. Pilates, with its emphasis on core engagement, offers a range of exercises that can help you build a powerful and resilient midsection. Whether you're an athlete, a fitness enthusiast, or someone looking to improve posture and core stability, these 8 core-strengthening Pilates moves will help you sculpt a stronger body.

1. The Hundred

The Hundred is a classic Pilates move that engages the entire core, focusing on breath control and endurance. It works the abdominal muscles deeply, promoting stability and strength.

• How to Perform: Lie on your back with your legs raised at a 45-degree angle. Lift your head, neck, and shoulders off the mat, and extend your arms alongside your body. Pump your arms up and down while inhaling for five counts and exhaling for five counts. Complete 10 sets (100 counts).

2. Plank to Pike

This dynamic move combines the plank and pike positions to engage not only the core but also the shoulders and back. It's a great way to challenge your abdominal muscles while working on flexibility.

• How to Perform: Begin in a plank position with your hands directly under your shoulders. Engage your core and use your abdominal muscles to lift your hips into a pike position (like a downward dog). Slowly return to the plank position and repeat for 10-12 reps.

3. Roll-Up

The Roll-Up is an excellent Pilates exercise for targeting the rectus abdominis (your "six-pack" muscles) while improving spinal mobility and flexibility.

• How to Perform: Lie flat on your back with your legs extended and arms overhead. Slowly roll up through your spine, one vertebra at a time, reaching toward your toes. Roll back down with control, focusing on engaging your core throughout the movement. Perform 8-10 reps.

4. Double Leg Stretch

This move targets the entire core, particularly the lower abdominals, while improving coordination and control.

• How to Perform: Lie on your back and bring your knees into your chest, curling your head, neck, and shoulders off the mat. Inhale as you extend your arms overhead and legs out at a 45-degree angle. Exhale as you circle your arms around and pull your knees back into your chest. Repeat for 10-12 reps.

5. Teaser

The Teaser is a challenging Pilates move that requires core strength and balance. It works the entire core while promoting spinal control and flexibility.

• How to Perform: Begin lying on your back with your legs extended and arms overhead. Lift your legs to a 45-degree angle while simultaneously lifting your torso to reach toward your toes. Hold the position briefly before lowering back down with control. Perform 5-8 reps.

6. Side Plank with Leg Lift

This advanced variation of the side plank engages the obliques (the muscles along the sides of your core) while working the hips and shoulders.

• How to Perform: Start in a side plank with your elbow under your shoulder and your legs stacked. Lift your top leg and hold for a few seconds before lowering it back down. Focus on keeping your core engaged and your body in a straight line. Perform 8-10 leg lifts on each side.

7. Criss-Cross

Criss-Cross is an effective move for targeting the obliques and improving rotational strength, which is crucial for core stability and mobility.

• How to Perform: Lie on your back with your hands behind your head and your knees bent at a 90-degree angle. Curl your head, neck, and shoulders off the mat and twist your torso, bringing your right elbow toward your left knee while extending your right leg. Switch sides and repeat for 10-12 reps.

8. Swimming

This Pilates move strengthens the lower back and glutes while engaging the entire core, promoting stability and balance.

• How to Perform: Lie face down on the mat with your arms extended overhead. Lift your arms, legs, and chest off the floor. Flutter your arms and legs as if swimming, keeping your core engaged. Perform for 20-30 seconds and repeat 3-4 times.

Incorporating these core-strengthening Pilates moves into your workout routine will help you build a strong, stable, and balanced body. Pilates emphasizes control, precision, and breath, making these exercises not only effective for building strength but also for improving posture, flexibility, and overall body awareness. Practice these moves regularly to enjoy a more powerful core and a stronger, healthier body.