No sit-ups or crunches, this is the simple Pilates exercise I use to sculpt all of the muscles in my core

I’ve been doing Pilates for the past decade, and credit it with getting me to the start line of six marathons injury-free, as well as rebuilding my core after the birth of my son. I’ve already shared my go-to exercise for working my deep abdominal muscles, but the exercise I use to really blast my entire core, including my obliques and pelvic floor, is the plank-to-pike.

Combining two exercises, this powerhouse move targets your deep core muscles (transverse abdominis), your outer six-pack muscles (rectus abdominis), your internal and external obliques, and your pelvic floor muscles. Read on to find out how to do the exercise, plus the progressions to try once you’ve mastered the move.

As a reminder, if you’re a complete beginner, you’re returning to exercise following an injury, or you’re pregnant or postpartum, it’s always a good idea to check in with a qualified professional before trying anything new.

What is the plank to pike?

The plank to pike is exactly how it sounds — you’ll move from a plank position to an inverted ‘V’ shape, or pike. You won’t need any additional equipment for this exercise, but using one of the best exercise mats can soften the impact on your joints.

Here’s how to do it:

• Start in a high plank position, with your wrists stacked underneath your shoulders, your core engaged and your back straight — there should be a straight line from your head down to your heels.
• Think about squeezing your core, bracing your abdominal muscles as if you were to be punched in the stomach.
• Moving slowly and with control, focus on moving from your core and lift your hips to the ceiling to a pike position.
• Pause here, then reverse the movement, lowering back down to a high plank.

It’s important to keep your abs engaged throughout this exercise. Don’t let your hips sag as you move — this is a sign you’re not keeping your abs tight, which is important to protect your lower back in the move.

You also want to think about pressing up and out of your shoulders, don’t let your upper body sag, and have your shoulders rise to your ears. To help keep your core engaged and move with good form, exhale as you lift your hips into the pike, and inhale as you lower into the plank.

What are the benefits?

As mentioned above, this move is working all the muscles in your midsection. You’ll be hitting the deep core muscles, which work as a corset, protecting your body from injury.

This deep core is working hard as you scoop from your abs to lift your hips. Those outer six-pack muscles will be working as you move into the pike. Furthermore, your obliques will be stabilizing your torso throughout the move. If you can’t feel this move in your core, lower down into a forearm plank, as this will help really target the deep core muscles.

You’ll also be working your upper body during this exercise, which will be anchoring you in the movement. You’ll hit your shoulder muscles and triceps in the plank, which will work hard as you push the floor away and keep your arms straight.

Finally, your lower body shouldn’t be doing much in this exercise, but your hip flexors will be getting a workout, as will your quads, hamstrings, and calves, as they stay locked, keeping your legs straight.

What are the progressions to try?

• Forearm plank: This will help you really work your deep core and master the move without the balance challenge of the high plank. Start on your elbows, and walk your feet in while lifting your hips. The slower you move, the harder your core will work.
• Slider plank: For this variation, place your feet on towels or sliders and pull your feet towards your hands without bending your knees. Keep your weight shifted over your wrists as you lift to prevent your shoulders from taking over.
• Single-leg pike: Lift one leg into the air and perform a slider or plank to pike on the opposite leg. This forces your core to work even harder to keep your torso stable.

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