Pilates. It’s not just for ballerinas or people who can touch their toes without wincing (although props to them!). It’s a game-changer for anyone looking to build serious core strength and improve flexibility—yes, even if you’re more “stiff board” than “stretchy rubber band.”
What’s awesome about Pilates is that it’s low-impact but incredibly effective. It targets those deep muscles that other workouts might miss, leaving you feeling stronger, leaner, and maybe even a little taller. Ready to give it a go? Let’s dive into some of the best Pilates moves for core strength and flexibility!
1. The Hundred: Warm It Up!
This classic Pilates move is like the espresso shot of workouts—it wakes up your core and gets your blood flowing.
How to Do It:
- Lie on your back with your legs lifted to a tabletop position.
- Lift your head, neck, and shoulders off the mat while extending your arms alongside your body.
- Pump your arms up and down while inhaling for five counts and exhaling for five counts.
Do this for... well, 100 pumps (hence the name).
Pro Tip: If you’re just starting out, keep your feet on the ground. No judgment here—this move is sneaky-tough!
2. Roll-Up: Stretch and Strengthen
Think of the roll-up as a slow-motion sit-up... but way more controlled and graceful.
How to Do It:
- Lie on your back with your legs extended and arms overhead.
- Slowly roll your spine off the mat, one vertebra at a time, until you’re sitting up tall.
- Reverse the movement to roll back down.
Relatable Moment: The first time I tried this, I got stuck halfway up and laughed so hard I almost fell off the mat. It’s all part of the process!
3. Single-Leg Stretch: Core Burner Alert!
This move is simple yet effective for targeting your abs while improving coordination.
How to Do It:- Lie on your back with your head, neck, and shoulders lifted.
- Bring one knee toward your chest while extending the other leg out straight.
- Switch legs in a controlled motion, like you’re riding an invisible bicycle
Pro Tip: Keep your lower back pressed into the mat—your core will thank you later.
4. Spine Stretch Forward: Flexibility Goals
This one feels so good, especially if you’re glued to your desk all day. It stretches your spine and hamstrings while improving posture.
How to Do It:
- Sit tall with your legs extended straight in front of you, feet hip-width apart.
- Reach your arms forward and slowly round your spine, reaching toward your toes.
- Return to the starting position, stacking your spine one vertebra at a time.
Fun Fact: You don’t have to touch your toes! It’s about the stretch, not perfection.
5. Plank to Pike: Strength and Stretch Combo
Who doesn’t love a multitasking move? This one works your core, shoulders, and flexibility all at once.
How to Do It:- Start in a plank position with your hands under your shoulders.
- Lift your hips toward the ceiling to form an upside-down “V.”
- Lower back into plank and repeat.
Pro Tip: Go slow to really feel the stretch in your hamstrings and the burn in your abs.
6. Side-Lying Leg Lifts: Core and Balance in One
Don’t underestimate this seemingly simple move. It targets your obliques and improves hip mobility.
How to Do It:- Lie on your side with your legs stacked and straight.
- Lift your top leg toward the ceiling and lower it with control.
- Repeat for 10-15 reps, then switch sides.
Relatable Moment: You’ll feel muscles you didn’t know existed. Seriously.
7. Mermaid Stretch: Feel the Flow
This elegant stretch is perfect for opening up your sides and improving flexibility.
How to Do it:- Sit on one hip with your legs folded to the side.
- Reach your arm up and over your head, creating a stretch along your side body.
- Switch sides and repeat.
Pro Tip: Breathe deeply into the stretch—it makes a world of difference.
8. Teaser: The Ultimate Core Challenge
Ready for a challenge? The teaser is like the Pilates gold standard for core strength.
How to Do It:
- Lie on your back with your legs lifted to a 45-degree angle.
- Lift your upper body off the mat, reaching your arms toward your toes.
- Hold for a moment, then slowly lower back down.
Fun Fact: It’s called the teaser because it teases your abs into shape (and maybe teases your patience too).
Final Thoughts
Pilates isn’t just about looking good—it’s about feeling strong, flexible, and balanced. Whether you’re a total newbie or a seasoned pro, these moves are sure to fire up your core and improve your flexibility.
Which move are you excited to try first? Or do you have a Pilates favorite that didn’t make the list? Let’s chat in the comments!
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