‘I’m a Pilates teacher and these are the 5 core exercises I truly love and recommend for all ages and all levels’

a woman planking — (Image credit: Shutterstock)

Jump to:

1. Alternating Heel Taps
2. Diamond leg chest lift
3. Alternate reach to ankle
Single leg stretch
4. Side-Lying Oblique Lift
5. Standing Cross-body knee lift

Pilates is often associated with toned abs, but its original focus was posture, alignment and spinal support. When Joseph Pilates created the method in the early 20th century, he emphasized strengthening the muscles that stabilise the trunk and spine, laying the foundation for what we now call deep core training.

One thing I really love about Pilates is that it wasn’t designed for a specific audience and is a very inclusive form of exercise. It's a workout I can get my friends, mum and even granny on board for. Which leads me onto the fact that strengthening the core is especially important for older adults, as it supports posture, balance and mobility. These are all things we need to maintain our independence as we get older.

Young woman performing a single-leg glute bridge on exercise mat during studio workout with right leg raised, — (Image credit: Shutterstock)

1. Alternating Heel Taps

Lie on your back with knees over the pelvis in tabletop (about 90° behind the knees) and flex your toes. Arms rest by your sides.
Ground your lower back and draw your belly in. Inhale, lower one heel to lightly tap the floor, and exhale, lift it back up, and switch legs.
Alternate slowly for 8–12 total taps.

2. Diamond leg chest lift

Lie on your back and bring the big toes together, letting the knees open to the sides in a diamond shape.
Place your hands behind your head with the elbows wide, gently supporting the neck.
Take a deep breath in and lengthen your spine, exhale, and slowly lift the chest, keeping the lower back connected to the mat.

3. Alternate reach to ankle

Lie on your back with your knees bent and feet on the floor. Hands supporting the neck and lift your shoulder blades of the ground.
Take a breath in at the center, exhale, and extend one arm from the side to reach your ankle or as far as you can.
Inhale back to center, then switch sides.

Single leg stretch

Lie on your back and bring one knee in toward your chest. The other leg extends off the floor with pointed toes.
Keep your shoulders relaxed and your lower back on the floor. As you pull the knee in, exhale through the mouth and lift the shoulder blades off the floor, bringing the nose toward the knee.
Then smoothly switch legs, bringing the other knee in and extending the opposite leg long.

4. Side-Lying Oblique Lift

Lie on your side, creating a straight line from shoulder to ankle.
Gently draw the belly in to support the spine. Both legs are engaged and toes flexed, while the top leg is long, parallel to the floor, and the bottom leg is pressing the floor.
Place your top hand behind your head to support the neck, and extend the bottom arm along the floor for balance.
Take a deep breath in to lengthen the spine. As you exhale, lift your chest up from the side, using the obliques. Inhale lower back down slowly.

5. Standing Cross-body knee lift

Stand tall with your feet parallel. Place your hands behind your head with the elbows open, keeping the chest lifted and the ribs gently drawn in.
Take a deep breath in and engage the core. As you exhale, lift your right knee toward your chest and gently twist your torso toward that side.
Inhale back to center, then exhale as you lift the left knee and twist toward the left.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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