Pilates Core Strengthening Exercises

Pilates classes and exercises are designed to serve multiple purposes, including all-over body toning and flexibility. Core exercises, however, are where Pilates most excels and what it is primarily known for. Do a combination of home exercises and classes so you are exercising your core three to five days a week.

  1. Single-Leg Stretch

    • The single-leg stretch works your abs and obliques. Other core muscles include the lower back, glutes and thighs. You should target all of these areas within a Pilates workout. The single-leg stretch is done lying in a supine position, which means face up. Lift your knees to your chest and bring your chin to your knees. Pull your right knee into your chest with both arms and straighten your left leg about two feet off the floor. Switch your legs. Try to do five to 10 extensions per leg.

    Side Kicks Front

    • The side kicks front exercise strengthens your thighs and glutes. Start by lying on your right side holding your head in your right hand. Keep your body straight, with your left leg on top of your right. Lift your left leg up and flex your foot. Swing your leg forward to waist height and then bring it back slightly behind you. Try to do five to 10 swings per leg.

    Leg Curl and Back Hyperextension

    • The leg curl and back hyperextension will exercise your lower back. You can hold a Pilates Magic Circle or medicine ball between your ankles if you wish to work your inner thighs, too. Lie on your stomach and bend your knees so your feet are pointing toward the ceiling. Place your hands on your lower back. Return your legs to the ground and raise your upper body off the ground. Try to do 10 reps.