No planks required - this 4-move Pilates workout is an easy way to build core strength and stability
This core workout uses Pilates exercises to help improve core strength in just 20 minutes without any planks, sit-ups or crunches
Any gentle movement can make a huge difference to our physical and mental wellbeing during the day. Pilates is great for this. You can roll out your thick yoga mat anytime and strengthen and stretch your muscles in just a few movements.
“At-home Pilates can be highly effective if you commit to a regular practice, and it doesn’t need to be a lot," says Pilates instructor and founder of East of Eden studio, Abby McLachlan. It also doesn't need to be a sweat-inducing, full-body workout.
She says even a 15-minute Pilates workout or 20-minute session every day can make a “real difference”. These four exercises take less than half an hour, with rest in between, and boost core strength and stability without putting pressure on the spine in exercises like planks.
1. Roll downs
Abby says this is a “fantastic exercise to mobilise the spine and spinal extensors while engaging the core, particularly the rectus abdominis, and stretching the hamstrings”.
Many Pilates classes begin with these to set up the body for movement, she adds.
Here's how to do it:
- Start from a standing position with your legs hip-width apart.
- Lower your head and relax your neck, shoulders and arms.
- Roll your spine down so your arms move closer to the floor. Bend your knees slightly if your hamstrings feel tight.
- Inhale at the bottom, before very slowly engaging your abdominal muscles and rolling back up to a standing position.
2. Toe taps
Toe taps are a very popular Pilates exercise to build core strength and hip stability. Abby says they activate the “deep core muscles, especially the transverse abdominis”.
Here's how to do it:
- Lie on your back and bend your legs into tabletop position.
- Lower one bent leg at a time to gently tap your toe on the floor. Move your thigh from the hip rather than the knee.
- Keep your core engaged during the exercise and press your lower back into the mat.
- Lift your head and shoulders off the mat if you want to increase the intensity.
- Aim for 10 on each leg.
3. The Hundred
This is a classic Pilates move and one that is effective, but divisive. Abby says this is one of Pilates’ “endurance” exercises which focuses on strengthening the upper abs.
Here's how to do it:
- Lie on your back and lift your head, neck and shoulders.
- Pump your arms up and down alongside your hips.
- Focus on your breath as you count to 100 pumps.
- “You can modify this by keeping your feet on the floor or progress to extended legs for added intensity,” says Abby.
You don't need a lot for a Pilates workout, but I would recommend a good thick yoga mat. With at least 6mm of cushioning under your back, hips, knees, and other joints, it's considerably more supportive than other options.
4. Glute bridge
“This move strengthens the posterior chain, glutes, and hamstrings while improving spinal articulation,” Abby explains. She says you can progress the move by lifting one leg and holding it at the top.
If you're a strength training pro and this move would be too easy for you without weights, add a Pilates ring between your knees for extra inner thigh intensity.
Here's how to do it:
- Lie on your back on the mat with your feet hip-width apart and around 6 inches from your bottom.
- Squeeze your glutes, push through your heels and lift your hips up as high as you can and hold.
- Keep your glutes and core engaged as you breathe in and out for 3-5 seconds.
- Lower your hips slowly down to the mat.
