Top 10 Best Pilates Exercises For Core Strength.

Muscles Worked:Core.
Level:Beginner to advanced.
Main Goal:Develop balanced and reduce belly fat.
Pilates exercises

Pilates exercises are a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. One of the best things is it develops your core strength on all workouts you do. A strong core involves to develops your abs, obliques, posture, and lower back muscles – all these muscle groups developed by Pilates. It also helps your body balance and stability by maintaining your proper posture and keeping your spine stable and safe.

There is a lot of workouts to develop your core strength, but involving pilates moves into your routine is a great way to engage your core muscles. So, not wasting your time, read the 10 different best pilates training program that really builds your core muscles:-

Leg Circle

leg circle: pilates exercises

How to do it?

Lie down straight face up with your arms by your sides, palms down. Extend your right leg up at 90° to the floor and start circling outside to the side, down toward the ground, and return to your starting position. Make the circle big as you can while keeping your lower back and neck on the floor. Complete the 10 to 15 rep of one leg, then repeat with the other leg.

Teaser

v sit: pilates exercises

How to do it?

Lie on the mat and bend your knees over your hips and lift your feet off the mat. Extend your legs at a 45° angle and straighten your arm to the opposite side of the body along’s your ear. Now reach your arms toward your feet and lift your head and shoulders off the mat. Try to create a V shape with your torso and legs. Hold for 5 breaths, and then roll onto your back and bend your knees again.

Side Teaser

side teaser: pilates exercises

How to do it?

Lie on your right side on a line, with the support of your right hand. Engage the core and rotate your hips to lifted legs as high as possible from the mat to engage obliques. Return to starting position with control and repeat the reps until 10 reputations are done. Then switch the position and do the same as you did.

Pendulum

pendulum: pilates exercises

How to do it?

Lie faceup with your arms extended out in the line of shoulders. Raise both legs up perpendicular to the ground now bend your knees over the hip. Make a posture like a cobra snake from the hips to feet. Let both the knees fall slowly to the right of the body and in a flexible way return both legs to starting position. Then repeat on the other side with the same procedure, while by doing exercise keep your lower back on the mat.

Criss-Cross

Criss-Cross: pilates exercises

How to do?

Lie on the mat, place your hands on the back of your head. Bring both of your knees toward your chest and they are parallel to the ground. Keep your elbows wider and curl your head up. Now bring your left shoulder toward your right knee by extending your left leg straight and right arm back. So, your left elbow can touch or near to right knee. Engage your core and slowly back the left elbow and right knee by bringing your right elbow toward your left knee as you extend the right leg. Continue the momentum on the alternating side.

Single-Leg Stretch

single leg stretch

How to do it?

Lie faceup and bring one by one knee toward your chest. Curl your head up off the floor, place the hands on your shins and stretch it toward your chest. Extend one leg out at a time, alternating sides. Keep your lower back on the floor and engage your core.

Double-Leg Stretch

double leg stretch

How to do it?

Raise shoulders off the ground slightly and engage the core to support your lower back. Extend the arms up along’s your ears side and raise the legs at a 45° angle from the mat. Circle your arms around the shins and extend them to below the knees. Pull the knees towards the chest and hug thighs to the chest.

Plank Leg Lift

one leg lift plank

How to do it?

Make a position of push-up and then bend your elbows under your shoulder, putting your hands forwards. Take an alternate lifting on your leg off the floor as high as you can but not above the shoulder height. Hold a 30-40 seconds position or you can also go to failure. Then do with same procedure to others one.

Tips: Keep your core, butt, and quads engaged to avoid rocking your hips.

Slow Motion Mountain Climber

mountain-climber

How to do it?

Start in a high plank with your hands directly under your shoulders. For coming in action slightly put your feet forward (like 2 to 4 cm). Bring one knee toward your chest by another one straight. Alternate, bring the opposite knee forward with the same action at a time, while when you put the first one knee back to the same position.

Tip: Keep your core, butt, and quads engaged to avoid rocking your hips.

Hip Dip

hip dip

How to do it?

Start in a side plank with your right elbow directly underneath your right shoulder and your left foot stacked on top of the right. Dip your hips down toward the ground and then lift them back up. Repeat 10 times before switching the left side.


What are the benefits of Pilates Exercises?

The benefits of Pilates exercises:-

  • It improves your flexibility, ability, and endurance.
  • It develops your core muscles includes abdominal muscles, lower back, hips, and buttocks.
  • Helps to improve the stabilization of your spine.
  • Improved posture.
  • Improved concentration.
  • Stress management and relaxation.

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