Pilates Core Exercises

Pilates Core Exercises - here are 3 of the BEST
The core we refer to, is your torso - from top of your neck to base of the spine, and all muscles in an around the area. Core muscles not only include "the six-pack" but also levels of abdominal muscles that wrap around your torso, pelvic floor and also back.

These include: rectus abdominal, transverse abdominal, the pelvic floor, back muscles and the abdominal obliques. All these muscles are very important - most back pain is attributed to weak abdominals.

The rectus, tranverses and obliques are responsible for bending and flexing. However when you're doing crunches and sit-ups you're using mostly the rectus muscle and not much else. You won't gain too much core strength - but you will get a good looking six-pack!

So how do I exercise core muscles?


Pilates Core Exercise: Oblique Abdominals

Core Strength Exercise

OBLIQUE ABDOMINALS are core muscles which wrap around your torso.
In this position lift diagonally across the body - left armpit to right knee and vice versa. The obliques are the muscles around the "corset" area and consist of the external obliques and the internal obliques.

The obliques engage when you want to twist and bend sideways. They're a bit like an old fashioned corset - and that's what they do - support you.


Pilates Core Exercise: Hundreds

Pilates Exercise


A quintessential pilates core strength exercise - the "HUNDREDS":
Hold this position, and pump arms up and down slowly. Inhale for 2 breaths and exhale for 2.


Pilates Core Exercise: Single Leg Stretch

Pilates Core Exercise

The SINGLE LEG STRETCH is another fantastic abdominal core strength exercise.
In this position, stretch out the left leg, placing your hands on the right knee. Then change to the opposite. Inhale on one side, and exhale on the other.


The Plank

These leg lifts are a brilliant core exercise, but best not to try this if you have any lower back problems.

To begin, rather than placing the under your feet, place it under your hips.  The important thing to remember is to hold your body a "straight" plank position, don't leg your hips drop to the floor. Your core muscles are working beautifully here.  


Ball Exercises

Core Exercise with Ball

Additionally, if you pick up a ball, the possibilities are endless....Check out our Stability Ball Exercises page. Ball exercises are fabulous for improving core strength.


You will also need to work on lower back exercises and stretches. You can find them here at : Lower Back Exercises and Lower Back Stretches .

The transverse abdominal wrap around your body like a girdle. Although evidence suggests that these muscles are automatically engaged before exercise, pilates methods encourage you to learn how to "turn on" those muscles during exercise.  There are 2 ways of doing this:

  1. Imagine a small zip from the naval to the pubis bone (just like your jeans). Now close the zip from the pubis to naval - ZIP UP! This is done on the EXHALED BREATH.

  2. The pelvic floor muscles using the Pelvic Floor Technique is another method of "turning-on" those core muscles as you exercise. 
  3.  Pelvic Floor Exercises are much neglected with our exercise routines - and are ESSENTIAL to help develop core strength. 
  4. They have the added benefit of involving ALL core muscles. It's so very important to do them - no matter how old you are.

This VIDEO below is a more advanced exercise....




To Pilates Abdominal Exercises 

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Pilates DVDs

Core Strength DVD

Check out our collection of DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: DVD's