As a Pilates beginner, you might be wondering which are the best exercises to build core strength, especially if you're new to mat or reformer. Thankfully, we have just the one for you to try.
Before we get started, you'll need one of the best yoga mats to support you and also ensure you feel comfortable with engaging your core muscles. We recommend this five-minute bracing routine to help you work on improving your activation while protecting your lower back.
Engaging your core properly during any exercise will help to protect your hips and spine and build stability in your body, giving you more bang for your buck when you try this essential Pilates exercise for beginners.
1 essential exercise for a strong core, according to a Pilates teacher
Forget sit-ups, crunches, or Russian twists for a moment. We turned to James Shaw, a Pilates instructor and Pilates studio owner, to find out which core exercise he recommends for a Pilates beginner.
"Pilates begins with simple but highly intelligent movements designed to reconnect the body to its center," he says. "In the classical system created by Joseph Pilates, the early exercises are not random beginner movements; they are carefully sequenced to establish breath, control, spinal mobility and deep core connection. Together they build the foundations that support every more advanced exercise."
Here's one you can try at home using just your exercise mat: the one-leg circle.
- Lie on your back with arms and legs extended down the mat
- Inhale to prepare, then as you exhale, raise one leg into the air above the hip line
- Point your toes and press your lower back into the mat, engaging your core muscles by lightly drawing your navel in and bracing your stomach
- Inhale to draw the leg across the body, then exhale through pursed lips as you draw a circle around and back to the starting position
- Change direction, then switch sides. You can bend your knee if this feels like too much, too soon.
How many reps you complete depends on your workout and ability, but aim for anywhere between 8 and 15 reps per side per leg.
"The one-leg circle introduces the concept of pelvic stability. As one leg moves through controlled circles, the abdominals and deep stabilizing muscles of the pelvis must work to keep the rest of the body quiet and organized," Shaw explains. "This develops coordination between the hips and the core, helping build control and balance in the body."
Exercises like these "demonstrate the brilliance of the classical Pilates method," he adds. "They progressively teach the body how to move from a strong and organized center, improving posture, coordination and overall strength. Rather than isolating muscles, they train the body to work as an integrated system, which is why Pilates remains such an effective and enduring form of movement practice."
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