The 5 Best Pilates Core Strengthening Exercises

The 5 Best Pilates Core Strengthening Exercises

For several reasons, Pilates is regarded as a very safe and advantageous kind of exercise. The exercises are made to put a strong emphasis on the core, which can enhance balance, stability, and posture while lowering the chance of injury during other physical activities. Furthermore beneficial to reducing stiffness and enhancing mobility are Pilates’ increased flexibility, range of motion, and body awareness. 

Here Are The Top 5 Best Pilates Core Strengthening Exercises


A pendulum is a Pilates exercise that is typically performed on a reformer machine, although it can also be done on a mat or other equipment. The movement of the legs resembles that of a pendulum, hence the name. This exercise targets the hip flexors, hamstrings, inner and outer thighs, and the core muscles of the abdomen and obliques. The pendulum is considered an intermediate-level Pilates exercise and requires a degree of strength and control to perform properly.

Improved core strength, flexibility, and balance, as well as greater body awareness and coordination, are all advantages of the pendulum exercise. Like all Pilates exercises, the pendulum may be adjusted to the practitioner’s needs and capabilities, making it suitable for a variety of persons.

How do you do the Pendulum?

  1. Lie on your back on a Pilates reformer machine or a mat with your legs extended straight up to the ceiling. Place your arms by your sides or grasp the sides of the reformer carriage for stability.
  2. Engage your core muscles by pulling your navel in toward your spine.
  3. Inhale as you lower both legs to one side, keeping them straight and together. Only go as far as you can while keeping your shoulders and hips on the mat.
  4. Exhale as you lift your legs back up to the ceiling, returning to the starting position.
  5. Inhale as you lower your legs to the other side, keeping them straight and together.
  6. Exhale as you lift your legs back up to the ceiling, returning to the starting position.
  7. Repeat this movement for several repetitions, alternating sides with each repetition.

When performing the Pendulum exercise, it is important to maintain control throughout the movement and avoid swinging the legs. Focus on engaging the core muscles to stabilize the hips and pelvis, and keep the legs straight and together.

Hip Dips

Hip dips, also known as violin hips, are a natural indentation or curve on the sides of the hips. While they are a common physical trait, some people may feel self-conscious about their hip dips and look for ways to reduce their appearance. How do you do Hip Dips?

  1. Take a low side plank position. This means that on the same side, you should place one elbow squarely beneath your shoulder on the mat.
  2. Come up onto your toes, bringing your hips up and off the ground.
  3. Your legs should be stacked on top of one another, or you can gently flex your knees to make it simpler.
  4. Slowly bring your hip down toward the floor.
  5. Without touching the floor, slowly bring it back up to the starting position. 
  6. Repeat for 10-15 repetitions,

The hip muscles can be strengthened and toned with the help of these Pilates exercises, which can lessen the appearance of hip dips. Hip dips are a normal physical characteristic, though, and they cannot be totally erased via training.

Bicycle Crunch

The rectus abdominis and the obliques are the muscles of the abdomen that are targeted by the popular Pilates exercise known as the bicycle crunch. How do you do Pilates bicycle crunch?

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Place your hands behind your head with your elbows out to the sides.
  3. Lift your head, neck, and shoulders off the ground, engaging your core muscles.
  4. Together with pulling your left shoulder off the floor and rotating your torso to bring your right elbow toward your left knee, draw your right knee in toward your chest at the same moment.
  5. When bringing your left knee in toward your chest and straightening your right leg, simultaneously rotate your torso to bring your left elbow up toward your right knee.
  6. Continue alternating sides, pedaling your legs and twisting your torso, while keeping your core engaged and your head and shoulders lifted off the ground.

Remember to breathe deeply and exhale as you twist your torso and inhale as you return to the starting position. Start with a few repetitions and gradually increase the number as you become more comfortable with the exercise.


The Teaser is a challenging and advanced Pilates exercise that requires strength, flexibility, and control. It includes resting on your back, raising your torso and legs into a V-shape, and then gradually lowering them back to the ground. How do you do Teaser?

  1. Laying on your back with your arms and legs out in front of you is a good place to start.
  2. Exhale and engage your abdominal muscles to lift your head, neck, and shoulders off the ground. At the same time, lift your legs off the ground and reach your arms forward to meet your legs, forming a V-shape with your body.
  3. Inhale and hold the Teaser position for a few seconds, maintaining stability and control.
  4. Exhale and slowly lower yourself back down to the starting position, one vertebra at a time, keeping your arms and legs extended.
  5. Repeat the Teaser exercise for 6-8 repetitions or as many as you can perform with good form.

Dead Bug

Dead Bug is a Pilates exercise that targets the core muscles and helps to improve coordination and stability. It’s called “Dead Bug” because the movement resembles a bug lying on its back with its legs in the air.

  1. Your feet should be flat on the ground as you lay on your back with your knees bent. Set your arms up straight and point them upwards.
  2. Exhale and engage your abdominal muscles to press your lower back down into the mat.
  3. Inhale and slowly lower your right arm and left leg toward the ground, keeping them straight and hovering just above the mat.
  4. Exhale and return to the starting position, bringing your arm and leg back up toward the ceiling.
  5. Lower your left arm and right leg toward the floor while you perform the exercise on the other side.
  6. Continue alternating sides for 10-15 repetitions or as many as you can perform with good form.


The 5 Best Pilates Core Strengthening Exercises

Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic or Langley Clinic.