Pilates-Inspired Workout for Increased Core Strength

While most of us will never have an enviable 6-pack, having a strong core is essential for doing the everyday tasks that can cause injury.

Whether you’re carrying a toddler or packing away your groceries, having a strong core will prevent an aching back and help you maintain good posture at all times.

The core muscles extend beyond just the abs and run from the pelvis and diaphragm to the back and hips, providing strength and stability to both the upper and lower body.

If you’re bored of your standard crunches, why not try this 15-minute Pilates-inspired workout routine? Created by Kit Rich, a Pilates instructor from Los Angeles, this workout should be completed 3-4 times a week in order to build a strong core.

Knee Fold Tuck

  • Sit on the floor with your back straight
  • Bend your knees and squeeze a playground ball between them
  • Lift your knees so that your shins are almost parallel to the floor
  • Extend your arms over your knees
  • Keeping your upper body still, pull your knees towards your shoulders
  • Bring knees back to starting position
  • Repeat 15-20 times

Climbing Rope

  • Sit on the floor with your back straight
  • Extend your legs in front of you
  • Turn your feet into a V-position and point your toes
  • Contract your core muscles and roll your spine into a C-curve
  • Lift your arms and move them as if you were climbing a rope
  • Twist your body slightly with each reach
  • Think about your next wager for AFL betting odds
  • Do 20 repeats with each arm

Side Balance Crunch

  • Start with your left knee and left hand on the floor
  • Extend your right arm straight into the air, pointing towards to the ceiling
  • Lift and extend your right leg so that your body forms a straight line
  • Pull the knee of your lifted right leg towards your torso, simultaneously bringing your right elbow towards your knee
  • Straighten your right arm and leg
  • Repeat 10 times then switch sides

Circle Plank

  • Start in the plank position
  • Contract your abs
  • Pull your right knee towards your chest and circle it clockwise and counter clockwise
  • Don’t move the rest of your body while moving your knee
  • Repeat 5 times and then switch legs

Slide Plank

  • Start in the plank position on an uncarpeted floor with your hands under your shoulders and a folded towel under your feet
  • Without bending your legs, raise your hips and draw your legs towards your hands into the pike position
  • Your feet should slide easily
  • Hold for one count and then return to the start position
  • Repeat 10 times

Oblique Reach

  • Start seated on the floor with your knees bent and your feet on the floor
  • Straighten and lift your right leg
  • Roll your spine into a C-curve
  • Place your left hand behind your head and extend your right arm to attempt to touch your toes
  • Twist your body to the left, roll back slightly, hold for one count and then return to the starting position
  • Repeat 5 times and then switch sides