Four Easy Pilates Core Exercises

1. ‘The 100’

• Start by drawing both legs into your chest. 
• Next, hold on to your legs, then curl your head and chest up to a tight ball. 
• Push your legs out to a tabletop position with your knee directly above your hip and your shins parallel to floor. 
• Hold on behind your thighs and curl up, while pulling your abs in. 
• Next, straighten and hold your arms just up above your abdominal wall.
• Start pumping your arms 6 to 8 inches up and down; do this while taking deep breaths (inhale for 5 counts, exhale for 5 counts).
• Repeat 10 times, without taking a break.
  
  

Notes:

• If 10 is too many at first, it’s fine to repeat 5 times, and build up to 10).
• If the move feels too difficult, go ahead and rest your head flat on the floor, rather than curling it up.

2. Rolling Like a Ball

• Start in a sitting position with your knees bent, feet pointed, and only your toes touching the floor. 
• Hold the back of each thigh with each hand, then lift your legs up. 
• Keep your knees shoulder-distance apart, and lower your head between your knees. 
• Inhale, exhale, pull in your abdominals, and balance on your backside for two breaths. 
• Slowly roll backwards to your shoulder tips (never onto your head or neck), then back up. 
• Find your balance for a moment.
• Repeat five times.
  
  

3. Single-Leg Circles

• Start flat on your back and press your shoulders and ribs pressing towards the floor.
• Next, extend your right leg straight up while keeping your left leg bent and the foot flat on the floor.
• Circle your right leg across your body towards your left shoulder, then back around to your right shoulder, then back to the middle. 
• Focus on keeping your abdominal muscles tight. 
• Repeat five times, then reverse directions.
• Switch legs and repeat.
  

4. Saw

• Start by sitting up straight with your legs apart on either side, as far as possible.
• Hold your arms straight out to your sides and twist to your left 
• Stretch your right hand towards your left foot, then pulse three times 
• Roll up in the twist, untwist, and return to the center. 
• Repeat the same moves on the opposite side. 
• Repeat the entire move once more on each side.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)

Related Resource

Daily Burn 7 Easy Pilates Moves for a Beginner Core Workout