Pilates will make you feel the burn, even if you're in great shape. That's because many other forms of exercise do not engage the deep core muscles in the same way that Pilates does. A good class should show you how to properly perform each movement for your body: Modifications and variations are the key to an effective (and safe) Pilates workout at any skill level.
The routine below includes four foundational exercises to strengthen your core, even if you are too intimidated to sign up for a Pilates class just yet. Listen to your body and do what you can, and remember to breathe throughout each movement. Aim to do this series 1-2 times a week, and as you get stronger increase to 2-3 times a week. Don’t be afraid to challenge your core even more with harder variations or other Pilates exercises. Progression is key!
Photograph courtesy of Chelsea Streifeneder
Beginner 100
- Start lying on your back with your knees bent and arms long at your sides.
- Curl your head, neck and shoulders up and look down at your core. Lift your arms two inches off the mat.
- Start to pump your arms up and down, inhaling for five seconds and exhaling for five seconds until you reach 100 counts. If your neck gets tired or feels strained, lower it to rest, then lift back up.
Photograph courtesy of Chelsea Streifeneder
Single Leg Stretch
- Lying on your back, hug one knee into your chest, curl your head up and look down at your core. Reach the other leg out long in front of you, and hover it above the floor.
- Switch from one leg to the other without rocking your torso. Try to pull the bent knee into your shoulder and keep your core pulled into your backbone. (Add these 5 exercises to your Pilates routine to ease and prevent back pain.)
- Repeat 8-12 times on each leg.
Photograph courtesy of Chelsea Streifeneder
Double Leg Reach
- Still on your back, bring both legs up into a tabletop position and reach your arms long by your sides.
- Curl your head, neck and shoulders up and look down at your core. Hover your arms up and off the mat by your outer thighs.
- Inhale and push your legs out long in front of you, then exhale to pull them back to start position.
- Repeat 8-12 times. The lower your legs go, the harder this move will be, so make sure you lift them as high as needed to prevent strain in your lower back.
Photograph courtesy of Chelsea Streifeneder
Single Leg Lower
- Start on your back and lift both legs so they're pointing up. Lace your hands behind your head and curl up using your core.
- Inhale and lower one leg down to 45 degrees or lower, making sure not to strain your back.
- With control, lift your leg back up to your starting point. Switch legs.
- Repeat 8-12 times on each leg. If you are ready for a bigger challenge, try lowering both legs at the same time, and keep them glued together the whole time.
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