Not crunches or planks — these are the 3 weighted Pilates exercises I use weekly to sculpt and strengthen my core

I’ve been practicing Pilates for the past decade, and I credit it with getting me to the start line of the six marathons I’ve trained for, as well as rebuilding my core after I gave birth to my son. The magic of Pilates is the deep core engagement that comes with every movement, but if you’re looking to increase the intensity of some of your favorite exercises, you’ve come to the right place.

As a reminder, if you’re a beginner, it’s always best to start with bodyweight exercises to ensure you’ve mastered the correct form. Think about really engaging your core, squeezing your belly button into your spine, or bracing your abdominal muscles, as if you were about to be punched. You’ll still get a great workout doing the bodyweight versions of these exercises.

If you are looking to up the intensity, one of the best ways to do so is to add weight to your workout. This will force your core to work harder against the additional resistance. A light set of dumbbells or weight plates is ideal — remember, the right weight will feel challenging but not impossible by the final few reps. You can check out the best adjustable dumbbells for working out at home here.

1. Weighted toe taps

I’ve already shared that toe taps are my go-to exercise when it comes to working on my core strength and hip flexor mobility, but when you’re ready to increase the intensity, do the exercise holding some dumbbells. Here’s how:

• Lie on your back, with your lower back pressed into the floor.
• Lift your legs off the floor, keeping a bend in your knees. Your knees should be in line with your hips.
• Raise your arms, holding a dumbbell in each hand and keep them outstretched. Make sure your wrists are stacked over your shoulders.
• Engage your abs.
• Slowly, and with control, tap one foot to the floor, touching it with your toes, then lift your leg to your starting position.
• Repeat on the other side.
• Ensure your lower back stays pressed into the floor throughout, and that you perform the same number of reps on both sides.

2. Weighted dead bugs

Dead bugs are a powerhouse move when it comes to working the transverse abdominis muscles — your deepest core muscles, responsible for stabilizing your torso and protecting your spine. Adding dumbbells increases demand on your core and also gives your shoulders a workout at the same time.

For both dead bugs and toe taps, your lower back must stay pressed into your exercise mat at all times. Arching your lower back increases your risk of injury, so keep that core engaged and your back flat. If you feel your back peeling off your mat, stick to bodyweight until you’ve nailed your form.

Here’s how to do it:

• Lie on your back with your arms and legs in a tabletop position — this means your arms should be reaching towards the ceiling, with a straight line from your hands to your shoulders, and your legs should be bent at 90 degrees, with your knees stacked in line with your hips.
• Hold a set of light dumbbells or weight plates in your hands.
• Engage your core and pelvic floor muscles — think about zipping up and in, as if you’re trying to squeeze into a pair of jeans a size too small.
• Slowly, and with control, extend one leg out away from your body, straightening your leg as you lower it toward the floor. Don’t let it touch; pause a few inches off the mat. At the same time, extend the opposite arm away from your body.
• Pause here, then bring both back to your starting position and repeat on the opposite side.

3. Seated Russian twists

I suffer from sciatica, so I tend to do my Russian twists seated rather than hovering my feet off the floor, to avoid putting too much strain on my lower back and to concentrate the load on my deep core and oblique muscles.

Remember to keep your chest open during this exercise — the rotation needs to come from your core, not your arms.

• Sit on your exercise mat with your legs bent and your feet pressed into the floor.
• Hold a dumbbell in each hand, or one dumbbell with both hands, in front of your chest.
• Lean your torso back slightly until you feel your abs engage. Keep your back straight.
• Slowly and with control, rotate your torso to the left, pause, then return to center.
• Rotate your torso to the right-hand side, then return to the center.
• To increase the intensity, hover your feet a few inches off the ground.

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