Whether you’re a Pilates beginner or in the studio every week, these four Pilates exercises will help you build deep core strength, mobility and stability.
Rebecca Dadoun, founder of Pilates Prescription, has revealed a “targeted” series of four Pilates exercises you can try anywhere, even at home. By improving posture and rotational strength, you can also ease tension in your spine and move more efficiently in everyday life.
Ready to feel stronger and better aligned? Dadoun’s four go-to Pilates exercises could help you develop a strong and connected core. Read on for what to do.
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Watch: 4-move Pilates routine to try
I recommend rolling out one of the best yoga mats for this routine to support your body. If you experience pain at any time, stop and seek medical advice. If you’re working with an injury, health condition, or you are pre or post-natal, seek advice from your physician before starting a new routine.
1. Leg circles
“Leg circles are one of the most effective exercises for building deep core control, helping your body feel more stable and supported in everyday movements like walking, lifting and transitioning between positions,” Dadoun says, crediting leg circles with overall stability to perform daily tasks.
Focus on circling one leg at a time and moving slowly, with control, while lying on your back. Try to keep your lower back pressed into the mat and your core engaged.
2. Ball rolling
“Rolling like a ball gently massages the spine while improving mobility, making it especially beneficial if your back feels stiff or tight from long periods of sitting.”
This is where your mat will really come in handy. Keep your chin tucked and curl tightly with your hands supported on your knees. Lightly engage your core as you roll up and down your spine.
3. Criss cross
“Criss cross strengthens the waist and rotational core, which is essential for everyday movements such as twisting, reaching and maintaining overall functional strength.”
These are also known as bicycle crunches. For this variation, extend one leg while the other bends to meet your elbow. Keep your elbows back and chest open, focusing on slow, controlled motion.
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4. Single-leg stretch
“The single-leg stretch is a classic Pilates exercise that targets deep abdominal strength, helping to support the body during activities like lifting, carrying and maintaining good posture throughout the day.”
Focus on creating a slight tuck with your upper body, keeping your upper back lifted away from the mat. Keep your gaze forward as you hug one knee toward you, extend the opposite leg, then switch between sides.
What are the benefits?
Deep core activation
Your deep core muscles help stabilize your torso rather than create definition, so keeping them strong is crucial for posture and injury prevention. You’ll also find improvements to everyday tasks and exercises.
Better posture
The focus on the spine and muscles supporting it will help improve posture and relieve tight areas that hold tension, such as the lower back and hips. Not only can this help battle against the effects of prolonged hunching and sitting, but it will also create space in your body to help you move better.
More control
You’re moving your joints and muscles through a range of motion while working your core and massaging your spine. As you move, the slow, controlled motion will boost overall control over your movements as you teach your muscles to hold tension and build strength.
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