Sculpt Your Core: A Pilates Instructor’s 3-Move Workout for Strength and Stability

Pilates is a powerful method for building core strength, stability, and control. Bojana, a Pilates instructor from Strong Pilates, recommends a three-move workout to effectively target your core muscles. This routine focuses on the obliques, transverse abdominis, rectus abdominis, and hips, improving balance, posture, and overall core function.

Why Focus on Deep Core Operate?

Strengthening your core isn’t just about aesthetics; it’s fundamental for everyday movement and injury prevention. A strong core supports your spine, improves posture, and enhances athletic performance. These Pilates exercises build strength in the muscles that provide this essential support.

The 3-Move Pilates Workout

Bojana suggests performing each exercise for 45 seconds, followed by a 15-second rest, for a total of 5 rounds. Focus on slow, controlled movements and proper form throughout the workout.

1. Side Pikes

Side pikes primarily work the obliques, the muscles along the sides of your waist. To perform this exercise:

• Lie on your side with your legs extended.
• Stack your shoulders over your wrists, keeping your chest facing downward.
• Brace your core and slowly draw your feet toward your hands.
• Focus on controlled movement, counting to three or four seconds in both directions.
• You can modify this exercise by using a dishcloth, towel, or sliders under your hands instead of a reformer.
• Remember to switch sides, performing the movement for 45 seconds per side.

You should feel this exercise in the sides of your torso and outer glutes.

2. Pikes

Pikes target a wider range of muscles, including the deep transverse abdominis, abs, obliques, deltoids, pectoral muscles, arms, hips, quads, hamstrings, and calves.

• Lie on your back with your knees bent and feet flat on the floor.
• Engage your core and slowly draw your feet toward your hands, lifting your hips off the floor.
• Keep your shoulders stacked over your wrists and rely on your core muscles to initiate the movement.

3. Seated Toe Taps

Seated toe taps effectively engage the transverse abdominis.

• Sit with your knees bent and feet flat on the floor.
• Lean back slightly, maintaining a straight spine.
• Tap one foot or both feet simultaneously to the floor, focusing on core engagement.
• Tapping both feet at the same time increases the challenge.
• Avoid letting your hip flexors take over the movement. If you feel the exercise primarily in your hips, focus on core engagement and consider placing your hands by your sides for support.
• The further you lean back, the more challenging the exercise becomes.

Pilates and Strong Pilates

Strong Pilates, founded on the principles of Pilates, fuses Pilates with cardio and strength training for a full-body workout. Strong Pilates offers a unique experience with low-impact, high-intensity classes designed to improve strength, sweat, and results. Bojana is an instructor at Strong Pilates.

Resources for Further Fitness Inspiration

For more workouts, routines, tips, and tricks, follow Tom’s Guide fitness on Instagram. You can also find more information on Tom’s Guide.