3 Ways to Strengthen the Core With Pilates

1. Double Duty

The double leg stretch may be the most popular of all pilates core exercises, giving a dynamic workout for the abs, low back, legs and neck. To begin, lie on your back with your abs engaged and then draw your knees to your chest, holding your shins parallel to the ground and supporting your knees with your hands. Take a deep breath in and as you exhale extend your legs at a 90-degree angle, pointing your toes. In the same movement, lift your upper body off of the mat and stretch your straight arms behind your head, also in a 90-degree angle. Hold the extended position for 2 or 3 deep breaths and on an exhale, draw your knees in and hold them in your hands, keeping your upper body lifted off of the mat. Rest for a moment, and repeat on an exhale. Complete 5 to 10 double leg stretches to strengthen the core with pilates.

2. Go the Distance

The hundred is another challenge core pilates exercise which is should to get you sweating. Lie on your back with your legs extended and your arms resting at your sides. Inhale deeply and as you exhale, lift your upper body off of the ground, tightening your abs. In the same motion, lift your legs to 90 degrees with your toes pointed. While continuing to breathe deeply, begin to lift and lower your arms as you count to 50. At 50, exhale and gently lower to the mat, resting for 2 or 3 deep breaths. On an exhale, lift once again and repeat the count to complete 100.

3. The Power of the Plank

When it comes to pilates for the core, there is nothing quite like the plank, which works the muscles of the spine, the abdomen, upper body arms and legs. Lie face down, placing your hands palm down at shoulder level and drawing your elbows into your body. Inhale and as you exhale, push yourself off of the mat into a high push-up with your arms straight. If this position is too difficult, you can rest on your forearms with your hands together. Keep your neck relaxed, looking down and your abs engaged to work the core with pilates and protect your lower back. Hold the plank for 30 to 60 seconds as you breathe deeply and then gently relax to the mat.