I've been a Pilates instructor for 15 years - 3 exercises I teach total beginners to build core strength
Learning the basics of Pilates sets a solid foundation for building core strength and full-body stability
Core strength isn’t just about having strong abs. Your core includes the back, hips, glutes and pelvis, so improving it will help protect these key areas of the body, improve your posture, and prevent future injuries.
Pilates for beginners is one of the best workouts to try if you're looking to improve core strength and mobility for daily activities like climbing stairs and lifting bags, as much as any workout.
Claudia Armani is a Pilates instructor with over 15 years of experience working with clients. "It's a low-impact fitness method that can be adapted to all levels, from complete beginner to seasoned athlete. Each exercise can be broken down and built up, providing a perfect start for those who feel out of shape," she says.
The practice also "works on deep core strength, spinal flexibility, joint stability and flexibility, body awareness, coordination, proprioception, and coordination", she notes. These are often neglected in other workouts. Grab your thick yoga mat - here's where to start...
1. Pilates bridge
The Pilates bridge targets key core muscles, is easy to do and is suitable for beginners. It can also help loosen the hip flexors - a potentially stiff area for those who sit during the day.
Claudia says the bridge, sometimes called the shoulder or glute bridge, “builds spinal and body awareness, spinal articulation, and core engagement”.
How to do a bridge:
- Lie on your back on the mat.
- Bend your legs at 90 degrees.
- Keep your arms straight by your sides.
- Start with your lower back flat on the mat before slowly lifting your hips and spine off the ground.
- Press into your feet and pull your heels into your bum to work your glutes, hamstrings and quads.
- Slowly lower back down onto the mat.
- Repeat 10-15 times.
2. Abdominal curl
This is another move which can easily be done on a mat at home, and it’s the “perfect exercise to counteract hours seated at your desk", says Claudia. "It helps build abdominal strength and thoracic spinal flexibility."
How to do an abdominal curl on a Pilates ball:
- Sit on your mat with your knees bent.
- Tuck the ball behind your mid-back.
- With your hands resting behind your head, lie back over the ball.
- Slowly lift your head and shoulders up and towards your knees.
- Lower back down slowly.
- Repeat 10-15 times.
A Pilates ball can help you reach that c-shape in the curve of your abdominal curl.
The Gaiam Premium 6mm yoga mat is our top pick of the best thick yoga mats, thanks to additional layer of support, grippy texture, and fun designs.
If you've got a little more to spend, the Stakt Mat offers 12mm of support and cushioning. It also folds up into a Pilates block for support through other movements.
3. Superman
Box swimming, sometimes known as the Superman exercise, “strengthens your back muscles, improves coordination and stimulates core awareness and proprioception”, which is your body’s ability to sense its movements and the space around it.
This move will activate both the big and small muscles in your back and challenge your deep core abdominals and glutes.
Here's how to do the Superman exercise:
- Come down onto your yoga mat, with your hands and knees on the floor. Make sure your wrists are under your shoulders and your knees under your hips.
- Brace your core and make sure to keep your back flat.
- Bring your right arm straight in front of you and push your left leg behind you simultaneously.
- Pause for two to three seconds, keeping your body steady.
- Lower your hand and knee to the floor.
- Switch sides.
