Core pilates exercises are centered around strengthening your core. We’ve all heard the term core. It’s an integral part of the human body. Our bodies are complex systems of muscles and tissue. Muscles are made to be exercised to grow and strengthen.

If you don’t know what core is, don’t worry; we are here to give you the full report on the definition and the proper way to building your body’s center.

What is Your Core?

The body’s core consists of a complex combination of muscles that extend beyond your stomach muscles. That combination of powers also includes every series of forces excluding your extremities. It’s included in almost everybody the human body makes.

That complex series of muscles can act as an isometric stabilizer for the process of moving. It can transfer power from one extremity to another. It can even start the movement itself.

The core consists of three-dimensional depth and functional movement in each of the three planes of motion. People usually train a series of muscles that are found underneath the outer layer of muscles.

That more in-depth muscle system consists of the multifidus, diaphragm, pelvic floor, and transverse abdominals.

The Function of the Core

The core’s primary function is to act as a stabilizer and transfer force from one part of the body to the other. It doesn’t perform as the prime mover. Where most people make mistakes is in the fact that they train their core to act as the prime mover in isolation.

What they do is they do crunches or back extensions in contrast to doing functional movements like overhead squats, push-ups, and deadlifts. The significant mistake people are making by training this way is that they miss out on the core’s substantial role. Also, they are missing out on strength gains, impactful movements, and overall improving general health.

We have to change how we look at core strength as a producer of force. Core stability, on the other hand, is the ability to control the power our bodies produce.

Correlation between Pilates & Core

Pilates exercises can be an excellent exercise to strengthen your body’s core. Your stomach muscles can be tricky to target other types of workout. But, with core Pilates, you can navigate the force to center a specific series of muscles in your core. Your core is crucial for anybody who wants to build general body strength.

Core pilates helps prevent injuries, alleviation of back-ache, power, and strength in other exercises. Not to mention a flat belly. J

Since the core is responsible for the body’s movement, core pilates can help you improve your movement pattern in almost any sport. That’s why instructors recommend core pilates to athletes that want to improve their overall body’s flexibility and movement.

Core Pilates is fantastic for targeting muscles that are often neglected and hard to reach. Also, fitness instructors recommend core pilates for people who spend their day sitting down, working in offices or cubicles, drivers, etc.

Core Pilates Exercises

Bridging

  • Lie on your back, bend your legs with feet flat and take your arms by sides.

  • Form a straight line from the shoulders to the knees by tucking your tailbone and lifting your back off the floor.

  • Squeeze the glutes while pausing for a moment.

  • Reverse motion.

  • Complete two sets of 10 reps.

Abdominal Curl

  • Lie on your back with your legs bent, take your feet flat on the floor and take your arms behind your head while keeping elbows wide.

  • Squeeze your abs, slightly tuck your chin while curling your head, shoulder, and neck off the mat. Keep everything in that order.

  • Reverse motion.

  • Complete two sets of 10 reps.

Toe taps

  • Lie on your back with your arms by the side, bend your legs at a 90-degree angle and keep your feet lifted in the air so that the shins come parallel to the floor.

  • Then, hinge at the hip joint to bring down your left foot toward the floor without letting the low back lose contact with the mat.

  • Take the leg back to the starting position by working the low abdominals.

  • Complete two sets of 10 reps per side.

Bicycle

  • Lie on your back.

  • Clasp your hands behind your head with elbows wide.

  • Bend your legs at a 90-degree angle with your feet lifted in the air so that the shins come parallel to the floor.

  • Keep going by rotating the torso toward the right side while pushing your left leg straight to a 45-degree angle.

  • As you twist, keep your hips grounded. Reverse to the starting position to swap sides.

  • Do two sets of 20 reps.

Side-lying leg lift

  • Lie on your right side with the shoulder in line with the hips.

  • Bend your right leg so that the heel is in line with the butt resting on the floor.

  • Extend your left leg in the air parallel to the floor.

  • Raise left leg a few inches higher than return to start. That’s one rep.

  • Do two sets of 20 reps per side.

Clam

  • Lie on your right side with your legs bent at a ninety-degree angle with keeping your heels in line with the butt taking your upper body propped on the right forearm. You should be parallel to the top of the mat and place your left hand on the hip.

  • Lift your left knee toward the ceiling, don’t change the shape of your body while squeezing your heels together.

  • Lower knee back down.

  • Do two sets of 20 reps per side.

Kneeling side plank

  • Lie on your right side with your legs bent at a ninety-degree angle, keeping heels in line with the butt while keeping your upper body proper up on the right forearm.

  • Start pressing into the forearm to lift the hips and stop when the body forms a straight line from the shoulder to the knees.

  • Book opening stretch

  • Start lying on the right side, legs bent at 90 degrees, heels in line with butt, hands clasped behind head, elbows framing the face. Lie on your right side, keeping your legs bent at ninety degrees.

  • Rotate the left elbow while moving the hips and upper torso backward.

  • Come back to the starting position with control.

  • Do 6 reps on each side.

Prone chest lift

  • Lie on your stomach with the legs extended on the floor with your forehead resting on your hands.

  • Keep your belly button in toward the spin to give support to the lower back.

  • Keep your head lifted along with your chest and arms a few inches off the floor using the upper back muscles.

  • Go back to the starting position.

  • Do two sets of 10 reps.

Bird Dog

  • Start with your hands and knees with wrists under your shoulders and keep your knees under the hips.

  • Keep the left arm extended straight forward to the shoulder height while extending your right leg back to hip height.

  • Check to see if the hips and shoulders are square to the floor.

  • Do ten reps on each side.

Donkey kick

  • Begin on hands and knees with elbows under shoulders and knees under hips.

  • Draw the belly button up and in toward the spine to engage abs.

  • While keeping leg bent at 90 degrees, lift left leg into air until thigh is parallel to floor without arching low back.

  • Lower back down to start. That’s one rep.

  • Complete two sets of 15 reps per side.

Kneeling Plank

  • Keep your hands and knees with your wrists behind your shoulders and keep your knees under the hips.

  • Take your shoulders forward over the wrists. Lower your hips towards the mat until the body forms a straight line from the top of the head to the knees.

  • Then, slightly tuck the tailbone, broaden through the collarbones and shoulder blades.

  • Draw your belly button toward the spine and hold for a minute.

Full plank

  • Start by getting down on your hands and knees with wrists behind the shoulder and knees under the hips.

  • Then, move the shoulders forward over the wrists and lift your knees off the mat to create a line from the top of the head to the heels.

  • Then, slightly tuck the tailbone, broaden through the collarbones and shoulder blades.

  • Hold for 30–60 seconds.

Squat

  • Begin with standing with hip-width parallel and apart.

  • Then, hinge at the hips to move the butt back. Sit down until the thighs come parallel to the floor.

  • Extend the arms straight in front of the body for balance with leaning your chest slightly forward.

  • Hold your knees tracking over your 2nd toes.

  • Then, start pressing into your heels to back up by using the glutes for added power.

  • Do two sets of 15 reps.

Lunge with hip hinge

  • Start with positioning your body in a lunge position with holding your left leg extended behind the body with toes tucked in, heels high. Along with the right leg extended forward with knee bent and foot flat, keeping your arms clasped in front of the chest and the torso leaned in front of the right leg.

  • Lean your upper body farther under the left thigh while hinging at the hip and lifting the chest back up.

  • See if that front knee is tracking over the second toe.

  • Do two sets of ten reps per side.

Now that we’ve presented awesome core pilates exercises, it’s time to get off your sofa and start training!