16 Effective Pilates Exercises to Strengthen Your Core

1. The Hundred

The Hundred is one of the most famous Pilates routines. It works your core and improves your breathing and circulation. To do this exercise, lie on your back, lift your legs so they look like a table, and raise your upper body up off the ground. As you breathe in for five counts and out for five counts, start pumping your arms up and down ten times.

How to do The Hundred:

• Lie on your back with knees bent, and lift legs to a tabletop position.
• Curl your upper body off the ground, engaging the core.
• Begin pumping your arms up and down while inhaling for five counts and exhaling for five counts, repeating ten times.

Common Mistakes:

• Arching the lower back excessively.
• Straining the neck by lifting it too high.
• Failing to engage the core throughout the exercise.

2. Roll-Up

The Roll-Up is a great way to strengthen your core. Start by lying on your back with your arms out in front of you. Lift your upper body off the ground slowly and carefully. Then, straighten your back and roll up into a sitting position. Slowly turn the movement around to get back to where you started.

How to do Roll-Up:

• Start lying on your back with arms extended overhead.
• Lift your upper body off the ground and articulate your spine, rolling up into a seated position.
• Slowly reverse the movement to return to the starting position.

Common Mistakes:

• Using momentum to roll up instead of controlled movement.
• Forcing the body to sit up without engaging the core.
• Allowing the feet to lift off the ground prematurely.

3. Single Leg Stretch

The Single Leg Stretch will work your core and make you more flexible. Lay on your back, legs up to your chest, and lift your head and shoulders off the mat. Holding on to one knee, extend the other leg forward. Keep your core stable as you switch legs.

How to do Single Leg Stretch:

• Lie on your back, bring knees to your chest, and lift head and shoulders off the mat.
• Grab one knee and extend the other leg forward, alternating between legs while maintaining core stability.

Common Mistakes:

• Using the neck to lift the head instead of engaging core muscles.
• Allowing the lower back to lift off the mat.
• Rushing through the exercise, compromising form.

4. Double Leg Stretch

The Double Leg Stretch is similar to the Single Leg Stretch in that you raise both legs and reach your arms up over your head at the same time. This practice works the core muscles well and helps keep the spine straight.

How to do Double Leg Stretch:

• Extend both legs while simultaneously stretching arms overhead.
• Engage your core muscles and maintain spinal alignment throughout the exercise.

Common Mistakes:

• Overarching the lower back during leg extension.
• Forcing the arms and legs to move without engaging core stability.
• Holding breath instead of maintaining controlled breathing.

5. Criss-Cross

The obliques and core muscles are worked out by the Criss-Cross workout. Lay on your back, lift your legs so they look like a table, and bring the arms of each leg toward the knee of the other leg while stretching the other leg outward. Switch sides while keeping your movement steady.

How to do Criss-Cross:

• Lie on your back, lift legs to a tabletop position.
• Bring opposite elbows towards the opposite knee while extending the other leg outwards.
• Alternate sides while ensuring controlled movements.

Common Mistakes:

• Pulling on the neck while twisting the torso.
• Failing to stabilize the pelvis during leg extension.
• Using momentum rather than controlled movements.

6. Plank

The plank is a basic exercise for building core strength. You hold your body on your hands and toes while keeping your body straight from head to feet. Hold this pose for a long time while using your core muscles to get stronger and more stable.

How to do Plank:

• Support your body on forearms and toes, maintaining a straight line from head to heels.
• Engage core muscles and hold this position to build strength and stability.

Common Mistakes:

• Allowing the hips to sag or lift too high.
• Holding breath instead of breathing naturally.
• Placing hands too far forward, straining shoulders and wrists.

7. Side Plank

The Side Plank is a great way to work out your core. Stand with your hips off the ground and one hand on the side of your foot. Hold this pose while working your side core muscles. Make sure your body is in a straight line.

How to do Side Plank:

• Balance on one forearm and the side of your foot while lifting hips off the ground.
• Ensure your body forms a straight line and engage side core muscles throughout.

Common Mistakes:

• Collapsing or sagging through the hips.
• Overarching or rounding the upper back.
• Placing excessive pressure on the supporting shoulder.

8. Teaser

The Teaser practice makes your core stable and balance difficult. Begin by sitting down with your knees bent. Next, slowly lean back while raising your legs to a 45-degree angle. Keep your balance and control your way back to the starting point.

How to do Teaser:

• Start seated with knees bent, then recline while lifting legs to a 45-degree angle.
• Focus on balance and return to the starting position with controlled movements.

Common Mistakes:

• Using momentum to rock back and forth.
• Lifting legs without engaging the core, leading to strain.
• Allowing the spine to curve excessively.

9. Swan Dive

As you do the Swan Dive exercise, your core will be working hard. While lying on your back, pull your chest and arms off the ground but keep your legs on the ground. Focus on engaging your core as you lift your chest higher and reach your arms out in front of you.

How to do Swan Dive:

• Lie on your stomach, lift chest and arms off the ground while keeping legs grounded.
• Extend arms forward while lifting your chest higher, engaging the core.

Common Mistakes:

• Overextending the spine, causing discomfort.
• Lifting the legs too high, straining the lower back.
• Using excessive arm strength instead of engaging the core.

10. Saw

The Saw exercise combines spinal rotation with core engagement. Sit tall with legs extended, rotate your torso to one side, and reach towards the opposite foot. Return to the center and repeat on the other side, maintaining a stable core throughout.

How to do Saw:

• Sit tall with legs extended, rotate torso to one side, and reach towards the opposite foot.
• Maintain stability and controlled movements while alternating sides.

Common Mistakes:

• Twisting the spine too far, leading to strain.
• Hunching the shoulders instead of maintaining an upright posture.
• Rushing through the exercise, compromising form.

11. Swimming

Engage multiple muscle groups, including the core, with the Swimming exercise. Lie on your stomach, lift your legs and arms off the ground, and flutter them in an alternating pattern, resembling a swimming motion.

How to do Swimming:

• Lie on your stomach, lift legs and arms off the ground, fluttering them in an alternating pattern like a swimming motion.

Common Mistakes:

• Lifting the arms and legs too high, straining the back.
• Using forceful movements instead of controlled fluttering.
• Forgetting to engage the core throughout.

12. Corkscrew

The Corkscrew exercise challenges core stability and control. Lie on your back, lift your legs to the ceiling, and circle them in a controlled motion, engaging the core to maintain stability.

How to do Corkscrew:

• Lie on your back, lift legs to the ceiling, and circle them in a controlled motion.
• Engage the core to maintain stability throughout the exercise.

Common Mistakes:

• Allowing the legs to drop too low during circles, straining the lower back.
• Using momentum to swing legs instead of controlled movement.
• Tensing shoulders and neck instead of focusing on core engagement.

13. Leg Pull Front

Targeting the core and upper body strength, the Leg Pull Front involves starting in a plank position and transitioning into a pike position, engaging the core to move smoothly between the two.

How to do Leg Pull Front:

• Start in a plank position and transition into a pike position, engaging the core for smooth movement.

Common Mistakes:

• Allowing the hips to sag during the pike position.
• Rushing through the transition without maintaining stability.
• Forgetting to engage the core, relying solely on arm strength.

14. Side Bend

The Side Bend exercise targets the obliques and lateral core muscles. Seated or standing, reach one arm overhead and lean to the opposite side, engaging the core for stability.

How to do Side Bend:

• Seated or standing, reach one arm overhead and lean to the opposite side, engaging the core for stability.

Common Mistakes:

• Collapsing through the supporting side.
• Leaning too far, causing strain on the spine.
• Failing to engage the core for stability.

15. Bicycle

Enhance core strength and coordination with the Bicycle exercise. Lie on your back, bring knees towards your chest, and mimic a cycling motion with your legs while engaging your core.

How to do Bicycle:

• Lie on your back, bring knees towards your chest, and mimic a cycling motion with legs while engaging the core.

Common Mistakes:

• Straining the neck by pulling on it with the hands.
• Pedaling too quickly, compromising control and form.
• Allowing the lower back to arch excessively.

16. Mermaid

The Mermaid exercise focuses on lateral flexion and core stabilization. Sit with one leg bent and the other extended to the side, then reach overhead to the bent side, engaging the core for stability.

How to do Mermaid:

• Sit with one leg bent and the other extended to the side.
• Reach overhead to the bent side while engaging the core for stability.

Common Mistakes:

• Overarching or collapsing through the spine.
• Leaning too far, causing strain on the side.
• Neglecting core engagement for stability.

Final Thoughts

Adding these 16 effective Pilates exercises to your workout routine can make a big difference in how strong, stable, and in control your body is overall. If you do these movements daily, you'll notice a big difference in your core muscles.

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