Pilates is the workout on everyone’s lips these days. Specifically, reformer Pilates, which is performed on a sliding carriage fitted with a footbar, various springs and pulleys.
The idea behind reformer Pilates, invented by Joseph Pilates in the 1920s, is to improve posture, strength and flexibility with small, controlled, repetitive movements. Both mat Pilates and reformer Pilates place heavy emphasis on working the core muscles known as “the powerhouse.”
While the benefits of reformer Pilates are well researched, if you’ve ever tried to book a class, you’ll be all too familiar with how expensive they can be, which, let’s be honest, isn’t achievable for most people looking to do two to three sessions a week.
Does Pilates build a strong core?
During a Pilates workout, the core muscles work hard to keep the body stable. In fact, one of Pilates' main draws is its core-strengthening benefits.
Rather than just working the ab muscles, Pilates targets the entire midsection, strengthening the deepest muscles, including the transversus abdominis, which wrap around your midsection like a corset.
As a personal trainer, I always recommend my clients complement their weight training with Pilates; one of the main reasons is that a strong core can help improve form and strength in so many areas.
Take squatting, for example. To maintain good form with a heavy load on your back, reduce the chances of back injuries and get yourself back to standing from a squat position, your core needs to be engaged and active. These muscles keep you upright, so they need to be strong.
Research has found that people who suffer from chronic lower back pain could benefit from low-impact exercise like Pilates. One study even found that Pilates exercises can help improve posture, which is ideal if you spend a lot of the day working on a laptop or phone, as this can lead to rounded shoulders, a hunched back and a sore neck.
6 Pilates-inspired core exercises to try
These moves will see your core set on fire. Done properly, you’ll benefit from engaging and working your entire core rather than just your abs.
Make sure you breathe throughout each movement, exhaling on the “hardest” part and inhaling on the “easy” part. As you move through the exercises, imagine your belly button pulling toward your spine; this means you need to engage with your core the entire time to reap the benefits.
Aim to complete this whole circuit two to three times and feel free to take a short 10 to 15-second rest between exercises.
Knee taps
Knee taps often feel like they’re not doing much, but I assure you this move is a great wake-up call for your core, in particular your lower abs.
Want more of a challenge? Ask a friend to place a plate on your back for some extra resistance.
- Start on all fours with your knees under your hips and hands under your shoulders.
- Imagine you’re about to start a push-up; engage your upper back and suck your belly button in.
- Lift your knees off the floor about two inches.
- Pause, then tap your knees back down.
- Repeat for 10 reps.
The Hundred
For the ultimate core endurance, The Hundred needs to be your go-to.
- Lie on your back and lift your legs into the tabletop position with knees bent.
- Lift your head and shoulders.
- Extend your arms out straight, either side of your body, then pump them up and down by your sides while breathing in for five counts and out for five counts.
- To make this harder, extend your legs to a 45-degree angle.
- Go for 10 rounds, which will be the equivalent of 100 pumps.
Single-leg stretch
On a reformer bed, this is often done with extra resistance by pulling down on the ropes and holding them alongside your body. However, with no reformer, you can hold a dumbbell or two.
- Stay in the same position as you were in for The Hundred.
- Extend one leg out while pulling the other knee toward your chest.
- Switch your legs in a smooth, controlled motion.
- Repeat for 30 seconds.
Double leg lift
If you struggle to engage the lower portion of your core, then this is for you.
- Lie flat on the floor with your hands under your tailbone.
- Slowly raise both your legs to 90 degrees.
- Pause, then lower them halfway without arching your back. Focus on pushing your lower abs down and connecting your entire spine with the floor.
- If you’re struggling, raise your legs until your back starts to arch and stop.
- As your core control improves, you’ll be able to increase your range of motion.
Oblique twist
Your obliques run down your sides; if you’re hoping to snatch your waist, then these are the muscles you want to target.
- Lie on the ground with your hands behind your head. Your head shouldn’t be heavy in your hands, just resting.
- Lift your legs off the ground slightly.
- Bring your right shoulder toward your left knee while extending your right leg.
- Pause, then switch sides so that your left shoulder comes towards your right knee and your left leg extends.
- Repeat for 45 seconds.
Plank with leg extension
It’s not just your core that will be working hard during this move; your back, glutes and hamstrings will get stronger, too.
- Start in a forearm or straight-arm plank. Your body should be in a straight line with your entire body engaged.
- Slowly lift your left leg off the ground and hold for three seconds. Keep your hips level.
- Lower your left leg, then lift your right leg and hold for three seconds.
- Keep swapping for 30 seconds.
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