Let's talk about some awesome Pilates exercises that will help strengthen your core!
Pilates for Life DVD
Achieve a healthier and stronger body with the Pilates for Life DVD, your ultimate guide to home fitness
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Core Crunches are a great abdominal core exercise but do not just rush in prepare yourself first with breathing exercises
Breathing: This is so important for pilates and the following video shows three exercises you will benefit from.
Simple breathing exercises
What is rib cage breathing hat that is used in pilates?
Lie on your back with your knees bent and your feet on the floor. Place your hands on your rib cage, inhale through your nose, and feel your rib cage expand. Exhale and feel your rib cage sink back down. To make it more challenging, try it with your legs in a tabletop position.
Shoulder Bridge Preparation:
Another beginner exercise that targets your glutes, hamstrings, and more. Lie on your back, squeeze a ball between your thighs, and lift your hips off the mat. Hold the position and then lower back down. You can add difficulty by holding the position at the top and squeezing the ball.
Leg Lifts:
Lie on your back with your knees bent, inhale, and exhale to lift one leg up. Hold the position, then lift the other leg. Repeat for a great core workout.
Simple leg lifts
Toe Taps:
Lie on your back, exhale to lift one leg into the tabletop, inhale, then exhale to lift the other leg. Repeat for a strong core workout.
Single-leg stretch:
Lie on your back with both legs on the tabletop. Exhale to curl up and stretch one leg out. Inhale to bend it back in. Repeat on the other leg for a great core workout.
One Leg Circle:
Lie on your back, lift one leg up, and make circles with it. Repeat on the other leg for a fantastic core workout.
Side Bend Preparation:
While on your side, push up on your forearm and lift your hips into the air. Lower halfway and then lift back up. Repeat on the other side for a strong core workout.
Sidekick:
Lie on your side and kick your top leg forward and back. Keep your core engaged for a great workout.
Side Leg Lifts:
Lie on your side and lift both legs off the floor. Lower with control and repeat for a strong core workout.
The Swan Dive.
This exercise targets your back extensors, abdominals, and hip extensors. Start by lying face down on the floor with your hands in line with your shoulders. Lift your head, chest, and ribs while engaging your core. Repeat this movement 5-8 times, focusing on maintaining good form.
Next, try the swimming preparation (aka bird dog).
This move works your abdominals, hip extensors, and back extensors. Get on all fours and lift one arm and the opposite leg while keeping your core engaged. Hold for a few counts before switching sides. Remember to keep your back long and strong throughout the exercise.
Now, let's tackle the leg pull-front prep.
This exercise targets your abdominals, pelvic floor, and arms. Lift your knees off the floor while engaging your core, holding the position for a few breaths. Repeat 5 times to feel the burn in your abs.
The roll-down is up next, working your abdominals and back extensors.
Sit tall with your knees bent, and slowly lower yourself halfway to the floor. Focus on creating length in your hips to avoid straining your muscles. Repeat 5-8 times for a strong core.
Finally, we have the crisscross, a great move for your abdominals and hip extensors.
Twist and lift your upper body while engaging your core and extending your leg. This exercise challenges your coordination and strength, so take your time and focus on proper form.
Finish off your Pilates session with a plank to build strength in your abs, shoulders, and legs. Hold the position for 30–60 seconds for a full-body workout.
Remember to breathe, focus on good form, and take your time with each exercise. Pilates is a fantastic way to improve your posture, balance, and overall strength. Have fun and enjoy the benefits of this amazing workout!
