Pilates & Core Body Exercises

Developing your core muscles is a good idea if you want to improve your overall physical fitness and ability, according to the Mayo Clinic. Your core muscles include your abs, along with muscles in your back and pelvis. While many movements in Pilates can help you strengthen your core, general floor exercises can also target these inner trunk muscles.

  1. Pilates Criss-Cross

    • Lying on your back, bring your head and shoulders up off the mat and curl your knees up to your chest. Put your hands behind your head. Slowly twist to the right as you inhale, moving to bring your left elbow towards your right knee while extending your left leg. Hold and exhale. Inhale and return to your initial position. Repeat this exercise on each side five times.

    The Traditional Crunch

    • Crunches are effective as a core exercise as long as you position your body properly. Lie on your back, putting your feet up flat against the wall so your knees and hips are bent at a 90-degree angle. Raise your head, neck and shoulders off the floor, crossing your arms over your chest to avoid neck strain. Hold for three breaths. Repeat five times, increasing the number of reps to 15 as you build more strength.

    Pilates Teaser Pose

    • Lie on your back with your legs stretched out and your arms extended straight above your head. Inhale and raise your arms off the mat. Exhale and roll your back off the mat as you lift your legs, continuing until your fingers point at your toes, you're sitting on your bottom, and your body forms a "v" shape. Inhale and hold. Exhale and return slowly to the starting position. Do this exercise five times, adding more reps as your strength increases.

    Bridge

    • This exercise works a few core muscles at once. Lie on your back with your knees bent. Avoid tilting your hips, and relax your back. Don't arch it, but don't push it into the floor, either. Tighten your abdominal muscles and raise your pelvis off the floor, forming a clean diagonal line with your body from your knees down to your shoulders. Hold for three breaths before gradually returning to your starting position. Try five reps, and add more to adjust for your fitness level.

    Pilates Ball Roll

    • Sit up, keeping your back straight and bringing your ankles as close to your rear as possible. Wrap your hands around your ankles, bring your head in towards your knees and lift your feet off the ground so you're balancing on your rear end. Tighten your abdominal muscles and roll backwards slowly, until your shoulders touch the mat. Roll back up again slowly into your ball position. Roll yourself up five times, adding more reps if you feel comfortable.

    Quadruped

    • Begin on your hands and knees. Align your back with your neck and head. Flexing your core muscles, raise your right arm off the floor and hold it out straight for three breaths. Exhale and lower. Repeat five times on each arm.

      Starting from the same position, lift your right leg, holding it straight out so its parallel with the floor. Hold for three breaths and repeat five times with each leg.

      If you find these exercises too easy, try lifting your right arm and left leg at the same time. Next, raise your left arm and right leg at the same time. Do five reps of each.