Pilates Exercises For Core Strength

Doing exercises to strengthen your core, or abdominal, muscles provides benefits beyond just slimming your waistline, says Pilates expert Brooke Siler. With strong core muscles, your posture naturally improves, keeping your body and organs in proper alignment which improves your digestion, circulation and lung capacity. Doing 10 minutes of Pilates core exercises at least three times a week is sufficient to strengthen your core muscles, according to Siler.

Kneeling Core Twist

Kneel on your mat with a resistance band under your knees, arms by your sides and each hand holding one end of the band. Keep your knees under your hips, your abdominal muscles tight and your shoulders down with a straight back throughout this exercise. Inhale and lift your arms out to shoulder level as you pull the band tight. Exhale and pull your arms up over your head with palms facing each other. Inhale and move your arms back to shoulder level. Exhale as you twist from your waist towards the right. Inhale and return to the center. Exhale and twist towards your left. Inhale as you return to center and lower your arms back down to the starting position. Repeat this movement four times.

Kneeling Leg Circle

Kneel on your mat with your knees hip-width apart. Tighten your abdominal muscles as you extend your left leg out to your left as you side bend from your waist towards the right until your palm is on the mat next to your right knee. Lift your left foot off the mat and keep your toes slightly turned out as your move your leg in a large clockwise circular motion for 10 repetitions. Reverse directions and complete 10 counter-clockwise leg circles. Return to your starting position on the mat, and repeat the exercise with your right leg.

Single Leg Stretch

Sit with your knees bent and feet on the floor. Place your left hand on your right knee and your right hand on your right ankle and pull your leg toward your chest. Roll your back down to the mat keeping your upper back, neck and head off the mat and your right leg pulled into your chest. Extend your left leg out in front of you at a 45-degree angle from the floor. Inhale as you move your chin towards your chest, and pull your navel towards your spine. Exhale as you switch the position of your legs to extend your right leg and bend the left leg towards your chest with your right hand on your left knee and left hand on your left ankle. Hold for one breath. Exhale and switch the position of your legs again. Repeat this movement for 10 repetitions. End the exercise by pulling both knees into your chest to contract your core muscles.