I love Pilates, so I was delighted to mine the mind of Bojana, a Pilates instructor from Strong Pilates, for her go-to core exercises that build strength and stability.
She shared three exercises you can try for a stronger, more stable core. These moves target a range of muscle groups, including your obliques, which run down either side of your waist and assist with movements like side bends, the deep layer of muscle known as the transverse abdominis and the more superficial rectus abdominis, along with your hips.
Not only will these Pilates exercises set your core alight, but they will build strength where it matters: in the muscles that support balance, stability and posture. Read on to learn how to do them with perfect form.
Watch: 3-move Pilates abs
Bojana doesn't provide a workout for these exercises, but from experience, I can tell you they're spicy, so I recommend 45 seconds on and 15 seconds off for 5 rounds.
Here's a little more about the moves you'll be doing. And remember to check out the video above.
1. Side pikes
Side pikes work the obliques as you draw your feet toward your hands. Your shoulders should stay stacked over your wrists with your chest facing downward rather than to the side; you'll rely on your upper body to keep you stable as you move.
Brace your stomach and focus on slow and controlled movement, counting to three or four seconds in both directions. If you do this on a reformer, you can attach springs to increase the intensity, but you could try this on the ground using a dishcloth, towel, or sliders instead of the reformer bed.
You'll feel this exercise down the side of your torso and the outer glutes. Stay light on the balls of your feet and look at Bojana's form to see how she positions her feet. Remember to switch sides, performing the movement for 45 seconds per side.
2. Pikes
Pikes look similar but you'll be front-facing instead. This targets your deep transverse abdominis muscles, the abs, obliques, delts, pecs, arms, hips, quads, hamstrings and calves. Phew.
Again, focus on slowly drawing your feet toward your hands and send your butt high. Try to keep your shoulders stacked over your wrists and rely more on your core muscles than your legs to move the carriage.
3. Seated toe taps
You can tap one foot or both at the same time, depending on how well practiced you are with the exercise. Both feet at the same time force your transverse abdominis to work even harder.
Your hip flexors are working to help lift your legs with each rep, but try not to let them take over. If you're feeling the exercise more in your hips than anywhere else, focus on your core engagement and consider placing your hands by your sides for support. The further you lean back, the harder this move becomes.
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