Pilates is gaining increasing popularity in the modern fitness world, especially when it comes to strengthening the core. As certified Pilates instructors with years of experience, we would like to introduce you to the most effective core Pilates exercises, especially suitable for beginners. These exercises form the foundation of your Pilates journey and promote strength, flexibility, and body awareness.
The importance of core training in Pilates
The core, also known as the " powerhouse" in Pilates , includes the abdominal, back, pelvic, and gluteal muscles. A strong core improves posture, reduces back pain, and increases overall performance. The following exercises specifically target these muscle groups and, after careful analysis and years of practice, have been identified as particularly effective for beginners.
Exercise 1: The Basic Abdominal Curl
The abdominal curl is a fundamental Pilates exercise that activates and strengthens the entire abdominal area.
Execution:
-
Lie on your back with your knees bent and your feet flat on the floor
-
Place your hands behind your head, elbows pointing outwards
-
Breathe deeply and prepare your body
-
As you exhale, slowly lift your upper body by tensing your abdominal muscles
-
Hold the position for two seconds and return to the starting position in a controlled manner
-
Perform 10-12 repetitions
The abdominal curl not only activates the rectus abdominis muscles, but when performed correctly, also the deep transversus muscles, which are crucial for core stability.
Exercise 2: The shoulder bridge
The shoulder bridge strengthens the lower back, glutes and hamstrings.
Execution:
-
Lie on your back with your knees bent and feet hip-width apart
-
The arms lie relaxed next to the body, the palms facing down
-
Breathe deeply
-
As you exhale, slowly raise your pelvis until your body forms a straight line from your shoulders to your knees
-
Hold the position for 3-5 breaths
-
Lower the pelvis slowly and in a controlled manner
-
Repeat the exercise 8-10 times
This exercise not only improves core stability but also the pelvic floor muscles, which leads to improved posture with regular training.
Exercise 3: The leg lift in the quadruped position
This exercise promotes core stability and simultaneously trains coordination.
Execution:
-
Get into a quadruped position, hands under the shoulders, knees under the hips
-
Keep your back in a neutral position without sagging or arching
-
Breathe in to prepare
-
As you exhale, stretch one leg backwards, parallel to the floor
-
Hold the position for 3 seconds while tensing your abdominal muscles
-
Return to the starting position in a controlled manner
-
Switch to the other leg
-
Perform 8-10 repetitions per side
For advanced users, this exercise can be extended by simultaneously stretching the opposite arm forward.
Exercise 4: The side plank for beginners
The side plank strengthens the oblique abdominal muscles and improves lateral stability.
Execution:
-
Lie on your side, forearm perpendicular to the body, elbow under the shoulder
-
Bend your knees at a 90-degree angle
-
Breathe deeply
-
As you exhale, lift your hips off the floor, creating a straight body from head to knees
-
Hold the position for 10-30 seconds, depending on your fitness level
-
Lower your hips in a controlled manner
-
Repeat the exercise 2-3 times per side
This modified version of the side plank is ideal for beginners as it allows for proper activation of the lateral core muscles without risking overload.
Exercise 5: The Swimming Swan
The Swimming Swan is a gentle back extension exercise that strengthens the entire back area of the core.
Execution:
-
Lie on your stomach on the mat with your arms stretched forward
-
The legs are hip-width apart and the toes point backwards
-
Breathe deeply
-
As you exhale, lift your arms, chest and legs slightly from the floor
-
Hold the position for 3-5 breaths
-
Slowly lower your body again
-
Perform 5-8 repetitions
This exercise particularly strengthens the back extensors and improves posture, which is a great advantage when doing sedentary activities.
Integrate these exercises into your routine
For optimal results , we recommend performing these core Pilates exercises 2-3 times per week. Start with a few repetitions and increase slowly. Always prioritize quality over quantity—pay attention to precise execution and controlled movements.
Frequently Asked Questions (FAQ)
How often should I do these core Pilates exercises as a beginner?
We recommend 2-3 training sessions per week with at least one rest day between sessions to give the body sufficient recovery time.
Do I need special equipment for these exercises?
For the basic exercises presented, you only need a non-slip Pilates or yoga mat for optimal comfort and safety.
Can I do these exercises if I have back problems?
If you have existing back problems, you should seek medical advice before starting training. However, many of the exercises presented can be modified to be back-friendly.
How long does it take until I see results?
With regular training (2-3 times per week) you can notice an improvement in posture and core stability after just 4-6 weeks.
Can I combine these exercises with other forms of training?
Absolutely! These core Pilates exercises are an excellent complement to other forms of training, such as endurance sports or strength training, and can improve overall performance.
