Strong core muscles helps to ensure everything stays protected and supported. Pilates is a great way to strengthen your core muscles including the muscles around your spine, pelvis and shoulder. These 4 Pilates moves will help you to maintain a strong core and prevent muscle becoming prematurely tight or out of balance. You will have upright posture, and avoid back pain down the road.
When you have a strong core, your overall fitness will improve, making you less prone to injury later in your life.
If your spinal cord is not well supported by your core muscles, then it will affect your movements. Eventually it will cause pain, and that will negatively impact quality of your life. Back pain is a common side effect of a weak core. Building core strength brings balance to the front and back of your body.
A good posture is outcome of a strong core. If you have a tall, upright posture, it gives the other impression that you are strong and in control of your life. On the other hand, slumped posture gives the impression of being weak and defeated.
4 Pilates Moves For Strong Core:
Here are some of the best Pilates moves to strong core muscles.
- Swan
- Side kick
- Double leg stretch
- Leg Pull
1. Swan Pilates Exercise:
- Starting Position:
- Lie on your stomach with your hands placed just outside your shoulders.
- Bend your elbows at a 90-degree angle, keeping your forearms on the floor.
- Rest your forehead on the mat.
- Engage Core:
- Contract your core muscles, lifting your belly away from the mat.
- Ensure your pubic bone stays grounded throughout the movement.
- Initiate the Motion:
- Begin the motion by looking forward.
- Pull your shoulders away from the mat, drawing your shoulder blades towards your spine.
- Arm Extension:
- Slowly straighten your arms, lifting your torso off the mat as you inhale.
- Hold and Breathe:
- Hold the lifted position for one inhale-exhale cycle, maintaining a controlled and steady breath.
- Return to Start:
- Exhale slowly as you lower your torso back to the starting position.
- Repetition:
- Repeat the entire sequence five to eight times, moving with deliberate and controlled movements.
This Swan Exercise is designed to strengthen your back muscles, improve posture, and enhance flexibility. Pay attention to your body, and perform the movements smoothly, emphasizing the engagement of your core throughout the exercise.
2. Sidekick Exercise:
- Starting Position:
- Lie on your right side with your legs extended.
- Rest your head on your right hand, keeping your right leg firmly pressed to the floor.
- Leg Lift:
- Raise your left leg to hip height, ensuring a straight line from your head to your heels.
- Swinging Motion:
- Perform a controlled swing of your left leg forward and back.
- Utilize a smooth pull-push motion without allowing your hips or shoulders to sway.
- Maintain Stability:
- Keep your hips and shoulders still throughout the movement, engaging your core for stability.
- Repetition:
- Repeat the swinging motion 10 times on each side.
- Focus on Range of Motion:
- As you repeat the exercise, aim to gradually increase the range of motion without compromising stability.
This Sidekick Exercise targets the outer hip and thigh muscles, enhancing strength and flexibility. Focus on the controlled movement of the leg, and be mindful of maintaining a stable torso. Consistent practice can improve both range of motion and overall hip strength.
3. Double Leg Stretch Prep Pilates Exercise:
- Starting Position:
- Begin by lying on your back with your head and shoulders lifted.
- Keep your eyes looking forward toward your abdomen.
- Leg and Arm Movement:
- Bring your knees toward your chest while simultaneously extending your arms.
- Palms should be turned inwards.
- Core Engagement:
- Contract your stomach muscles, focusing on pulling your belly button up and in by about an inch.
- Leg Extension:
- Inhale as you extend your legs as low as you comfortably can while keeping your lower back anchored to the floor.
- Arm Movement:
- Turn your palms to face the floor and push your arms down toward your hips while exhaling.
- Return to Starting Position:
- With control, return to the starting position, bringing your knees back toward your chest and bending your elbows.
- Repetition:
- Repeat this sequence 10 times.
This Double Leg Stretch Prep exercise is designed to engage your core muscles, strengthen the abdominal region, and improve flexibility. Ensure controlled movements throughout, paying attention to your breath and maintaining stability in your torso.
4. Double Leg Stretch Prep Pilates Exercise:
- Starting Position:
- Begin by lying on your back with your head and shoulders lifted.
- Keep your eyes looking forward toward your abdomen.
- Leg and Arm Movement:
- Bring your knees toward your chest while simultaneously extending your arms.
- Palms should be turned inwards.
- Core Engagement:
- Contract your stomach muscles, focusing on pulling your belly button up and in by about an inch.
- Leg Extension:
- Inhale as you extend your legs as low as you comfortably can while keeping your lower back anchored to the floor.
- Arm Movement:
- Turn your palms to face the floor and push your arms down toward your hips while exhaling.
- Return to Starting Position:
- With control, return to the starting position, bringing your knees back toward your chest and bending your elbows.
- Repetition:
- Repeat this sequence 10 times.
This Double Leg Stretch Prep exercise is designed to engage your core muscles, strengthen the abdominal region, and improve flexibility. Ensure controlled movements throughout, paying attention to your breath and maintaining stability in your torso.
The video demonstrates how to do these all 4 moves.
Fore better results, you can do these 4 Pilates moves three times a week. Don’t forget to eat healthy at the same time as well for a healthy and active life.
Please do talk to your physician before starting this or any other workout. Let’s start your journey to have a strong core so you feel good and look good.
