9 Best Pilates Exercises That Target Your Core for The Ultimate Burn
Your core can be the focus of Pilates movements for the best burn. Pilates is a low-impact workout that emphasizes strengthening the core muscles, which include the abs, back, and pelvic muscles, as well as increasing their flexibility and endurance. Pilates exercises work the deep core muscles by using slow, controlled motions, which help tonify and shape the midsection.
Pilates movements target the entire core, not just the muscles on the surface. This indicates that Pilates can aid in the development of a solid, stable core that supports appropriate posture and movement patterns and aids in injury prevention. Pilates routines can offer a hard workout that targets the core muscles for a deep burn when done correctly and consistently. You may enhance your general fitness and get a stronger, leaner, and more toned stomach by including Pilates in your workout regimen.
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What is the best exercise to target your core for the ultimate burn?
Here are nine Pilates exercises that target your core for the ultimate burn, along with a detailed explanation of how to perform each exercise:
The Hundred. The Hundred is a classic Pilates exercise that is great for warming up the body and activating the core muscles. To perform the Hundred, lie on your back with your legs bent and lifted off the ground, and your arms reaching towards your feet. Pump your arms up and down for 100 counts while keeping your abs engaged. Your lower back should remain pressed into the mat throughout the exercise.
Roll Up. The Roll Up is a challenging Pilates exercise that works the entire core. To perform the Roll Up, start lying on your back with your arms extended overhead. Slowly roll up, one vertebra at a time, until you are sitting up with your arms reaching towards your feet. Then slowly roll back down, keeping your abs engaged. Your legs should remain on the ground throughout the exercise.
Criss-Cross. The Criss-Cross is a Pilates exercise that targets the oblique muscles. To perform the Criss-Cross, lie on your back with your hands behind your head and your legs lifted off the ground. Twist your torso to bring your right elbow towards your left knee, then switch sides. Your legs should remain in the same position throughout the exercise.
Teaser. The Teaser is a challenging Pilates exercise that targets the entire core. To perform the Teaser, start sitting with your knees bent and your arms reaching towards your feet. Slowly roll back until your shoulders are off the ground, then extend your legs out in front of you. Roll back up and repeat. Keep your abs engaged throughout the exercise.
Plank. The Plank is a great exercise for strengthening the core and improving overall stability. To perform the Plank, begin in a push-up position with your hands shoulder-width apart and your body in a straight line. Hold this position, engaging your abs and glutes, for 30-60 seconds. Make sure to keep your back straight and avoid letting your hips sag towards the ground.
Side Plank. The Side Plank is a variation of the Plank that targets the oblique muscles. To perform the Side Plank, start in a plank position, then rotate to one side and lift your top arm towards the ceiling. Hold for 30-60 seconds, then switch sides. Keep your hips lifted throughout the exercise.
Leg Pull Front. Leg Pull Front is a Pilates exercise that targets the core and the glutes. To perform Leg Pull Front, start in a plank position, then lift one leg off the ground and pull it towards your chest. Alternate legs for 10-15 reps. Keep your hips level throughout the exercise.
Double Leg Stretch. The Double Leg Stretch is a Pilates exercise that targets the entire core. To perform the Double Leg Stretch, lie on your back with your knees bent and your hands on your shins. Curl your head and shoulders off the ground and extend your legs out in front of you. Bring your knees back towards your chest and repeat. Keep your lower back pressed into the mat throughout the exercise.
Saw. The Saw is a Pilates exercise that targets the oblique muscles. To perform the Saw, sit with your legs extended in front of you and your arms reaching towards the ceiling. Twist your torso to bring one hand towards the opposite foot, then twist to the other side and repeat. Keep your abs engaged throughout the exercise.
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