Want to tone your midsection? Pilates can help you sculpt and strengthen your core, and you don’t need any equipment to get started!
Here are six essential Pilates exercises to include in your routine.
Warm-Up: Stretch First!
Stretching boosts blood flow, flexibility, and muscle engagement, enhancing your workout results. Start with a simple runner’s lunge to loosen up.
Runner’s Lunge
From a plank position, step your right foot forward next to your hand. Relax your hips & back, holding for 30 seconds. Switch legs.
Criss Cross
Lie on the back with your knees bent in a tabletop position. Place your hands behind your head, lift your head off the floor, & straighten one leg as you twist your torso toward the opposite knee. Alternate sides for 10–15 reps per side, completing 3 sets.
Plank
Hold a push-up position, keeping your body in a straight line. Start with 20–30 seconds and gradually increase your time.
Side Plank
Lie on your side, stack your feet, and lift your hips to form a straight line. Hold for as long as possible. Repeat on the other side.
Scissor Kicks
Lie on your back, legs perpendicular to the floor. Lower one leg until you feel a stretch, then bring it back up. Alternate legs for 10–15 reps.
Pilates Toe Taps
Lie on your back with the legs in a tabletop position. Lower one foot to tap the floor, then return to start. Alternate for 10 reps per side, completing 3 sets.