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5 Pilates Moves To Sculpt Your Core

5 Pilates Moves To Sculpt Your Core

Currently, consider this the second part of our Pilates workouts. If you are new, you may notice the Pilates Workout For Beginners. This will introduce you to the noise concept as well as the positions utilized in Pilates. If you're ready to take your Pilates to the next level, this workout is for you! (Of course, even if you're new to Pilates, give this workout a try!) This powerful routine will help you strengthen your core. Core strength is good for tightening the midsection, but it also helps keep your spine healthy as well.

5 Pilates Moves To Sculpt Your Core

Here’s what to do:

  • Each punch packs a wallop, so move slowly and methodically through all the exercises. After you master the drills, feel free to walk at a quicker pace.
  • Keep your abdominal area safe and secure, and maintain your back pressed against the wall. Hold your tummy in.
  • Take a five-minute break between each exercise sequence. Repeat this process 1 or 2 times. Good luck and happy breathing!

Pilates 100

If you're looking to start Pilates, but are intimidated by the myriad of exercises available, try Pilates 100. This beginner-friendly program introduces 12 basic Pilates exercises that target the entire body. With this routine, you'll be able to develop strength and flexibility in your core, back, and legs - all while getting a great workout!

How to:

  • Lie on your back. Bring both knees into the chest to form a tabletop position. Bring your head, neck, and shoulder off the mat. Arms are long at the sides. Extend legs long and lower as much as you can while maintaining your abs engaged and back pushed against the mat in a slight imprint. (This can be modified by bending knees or bringing feet to the mat with bent knees.)
  • Inhale while pumping the arms up and down in a quick, controlled manner and take five breaths in and five breaths out (like sniffing in and puffing out). Keep your shoulders and neck relaxed, and focus on your abdominal muscles doing the work.
  • Use the 5 count breathing pattern until you reach 100. (i.e. “inhale-2-3-4-5, exhale-2-3-4-10”, inhale-2-3-4-5, exhale 2-3-4-20)

Double Leg Stretch

The double leg stretch is a great way to improve flexibility and range of motion in the hamstrings. To perform the stretch, lie on your back with both legs bent at the knee. Place your hands on your heels for support and pull your heels towards your butt. Hold for 15-20 seconds, then release and repeat on the other side. This stretch can also be performed seated or standing, depending on your comfort level.

How to:
  • Lie flat on your back with your hands alongside your calves and imprint your lower back on the mat. You must not raise your head up, and your shoulders and your neck must be relaxed or bent down on the mat.
  • As you breathe in, reach the back of your head and bend your elbows so that your forearms become parallel with the floor. As you breathe out, return to the starting position and remain in this position while holding your neck and looking up on the ceiling.


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How to:
  • Put your back on the far side of the mattress and extend one leg. The other will be parallel to the floor, 3 to 5 inches off the bed.
  • The top leg pulses toward the body and then switches legs. inhale with right leg lifts, exhale with left leg.

Bird Dog Crunch

Bird dog crunch is a great way to add some variety to your workouts. It's also an effective way to work your abdominal muscles and glutes. It's a simple exercise that you can do at home with just a few basic items.

How to:
  • Kneel on the mat on all fours. Reach one arm long, contract your abdominal muscles and stretch out your other leg long behind you.
  • Bring the knee and elbow in as you round your back. Draw in your abs as you exhale. Push back out as you inhale. Repeat on the other side.

Side Plank Scoop

If you are looking for a way to increase your core strength, then the side plank scoop is a great exercise for you! The side plank scoop is a variation of the standard side plank that uses your arm and leg muscles to lift your body off the ground. This exercise works your abs, obliques, and glutes, and can be done with or without weights.

How to: 
  • Also called a T Stand, this move helps to sculpt the muscles of the abdomen! Begin in a full side plank position with your right hand below the shoulder, left arm reaching high above left shoulder, and legs long.
  • Tense abdominal muscles and slowly lift your left hand at your belly, followed by your eyes until you can see behind you.

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