Pilates Core Strength Exercises

Core strength refers to the ability of the muscles around the pelvis to support the lumbar spine. Joseph Pilates based his exercise method on the concept of centering: the idea that all human movements originate from the core, or powerhouse, muscles. All Pilates exercises work the lower abdominals, gluteal muscles and hamstrings. Pilates also increases back flexibility and aims to reduce compression in the spine.

The Roll Up

The Roll Up comes from the beginning mat series. Move slowly, holding your stomach in and articulating each vertebra. Use your lower abdominals and gluteal muscles rather than your hip flexors and upper abdominals as you would in a conventional sit-up. Lie on your back with your arms overhead and legs stretched long. Draw your lower abdominals in toward your spine and flatten your lower back against the mat. Bring your arms in front of you, lift your chin to your chest, squeeze your gluteal muscles and roll slowly to a seated position, keeping your spine rounded. Stretch your fingers toward your toes, with your stomach hollowed out as though you were reaching over a ball in your lap. Roll back down in reverse order. Do six to eight repetitions.

The Jack Knife

The Jack Knife, an advanced mat exercise, requires significant core strength to avoid using your chest and shoulders. Lie supine, with your legs extended toward the ceiling, heels touching and toes turned out. Squeeze your gluteal muscles and the backs of your thighs together throughout the movement. Lift your hips off the mat, reaching your feet behind your head. Do not roll onto your neck; instead, stay on your upper shoulders. Stretch your arms long on the mat. Engage your deep lower abdominals to lengthen the sides of your torso and push your hips forward and your feet toward the ceiling. Slowly roll your spine down onto the mat, holding your feet high for as long as possible. Flatten your back onto the mat and lower your feet. Do three repetitions.

Side Bend

An advanced mat exercise, Side Bend requires healthy wrists and shoulders. Sit with both legs folded to the side. Place your supporting hand directly under your shoulder, palm flat on the mat. Draw in your abdominals and relax your shoulders down, away from your ears. Press up onto your side to straighten your hips and torso. Place your upper foot on top of your lower foot. Only your palm and your lower foot touch the mat. Let your hips dip slightly, stretch your upper hand toward your feet and turn your chin toward your upper shoulder. Lift your hips back in line and stretch your upper arm over your head, palm down, stretching your hand away from your feet. Turn your head back to neutral. Lower back down with control.