The Hundred
The Hundred is a classic Pilates move that's great for activating the abdominal muscles. Start by lying on your back with your legs extended and your arms by your sides. Lift your head, shoulders, and upper back off the mat, and pump your arms up and down while taking short, quick breaths. Hold this position for 100 counts, then lower back down and repeat.
The Roll-Up
The Roll-Up is another Pilates staple that works the entire core. Begin by lying flat on your back with your legs extended and your arms reaching overhead. Slowly roll up, one vertebra at a time, until you're sitting upright. Then, roll back down, controlling the movement the entire way.
The Plank
The plank is a simple but effective core exercise that's often used in Pilates. Start in a high plank position with your hands directly under your shoulders. Engage your abdominal muscles and hold this position, making sure to keep your body in a straight line from head to heels. Try holding for 30 seconds to a minute, then repeat.
The Side Plank
For an extra challenge, try the side plank. Start by lying on your side with your elbow directly under your shoulder. Lift your hips off the mat, creating a straight line from your head to your feet. Hold for 30 seconds, then switch sides.
The Teaser
The Teaser is a dynamic Pilates move that requires a lot of core strength and control. Start by lying on your back with your legs extended and your arms reaching overhead. Simultaneously lift your legs and upper body off the mat, reaching your fingertips toward your toes. Hold for a few seconds, then slowly lower back down.
Incorporating these Pilates exercises into your workout routine a few times a week can help you build a stronger, more stable core. Remember to focus on proper form and engage your abdominal muscles throughout each movement. With consistent practice, you'll be on your way to a toned, powerful midsection in no time.