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Training your deep core muscles—the ones that wrap around your spine in your torso—can help with everything from your balance to your posture and spinal health.
One of the best ways to target these muscles is through Pilates, a practice that involves moving your limbs with control in sync with your breath.
“It builds foundational stability from the inside out,” says Madison DiSalvo, Pilates instructor at STRONG Pilates Commack.
DiSalvo recommends starting with these four moves that require you to hold your mid-body still while your limbs are moving. Here’s how to do them.
1. Dead bug
Sets: 2-3 Reps: 10-15 each side
Reach your arms straight up, bend your knees, and lift your legs so your calves are parallel to the floor. Your spine should be in a neutral position.
Exhale and lower your right arm above your head and extend and lower your left leg, stopping just before your back arches.
Inhale as you return to the starting position, then perform with the opposite limbs, switching sides with each rep.
The trick here is to keep your torso, lower back, and pelvis completely still, resisting the pull created by the movement of your arms and legs. This will activate your transverse abdominis, a corset-like muscle that sits below your ribs.
2. Bird dog
Sets: 2-3 Reps: 10-15 each side
Get on your hands and knees, with your hands directly under your shoulders, your knees under your hips, and your spine in a neutral position.
Exhale as you reach your right arm forward and extend and lift your left leg behind you to hip height, without letting your hips tilt or your lower back arch.
Lower with control on an inhale, then perform with the opposite limbs, switching sides with each rep.
As with the dead bug, this move creates a cross-body rotational torque, which your deep-lying core muscles have to resist.
The dead bug exercise is more challenging for your deep core muscles, but the bird dog will test out your balance and coordination.
3. Bear plank
Sets: 3-5 Time: 20-30sec
Get on your hands and knees, with your toes tucked and your hands underneath your shoulders.
Exhale, draw your navel to your spine, and lift your knees one inch off the mat.
Hold this position for time.
As you lift, keep your back flat and your neck elongated. Try to activate your pelvic floor as you execute the move.
4. Plank leg lift
Sets: 2-3 Time: 10-12 each side
Get on your hands and knees, then step your feet back so your body is in a straight line from head to heels, with your hands directly underneath your shoulders.
Keeping your pelvis level and your back in a neutral position, exhale as you lift your right leg, squeezing your right glute.
Lower on an inhale, then repeat with your left leg without shifting your weight from side to side.
Continue, alternating sides with each rep.
Make sure your lower back doesn’t arch as you lift your leg.