How To Sculpt Your Deep Core With Pilates: A Complete Workout Guide

If you’ve seen a number of influencers doing a Pilates workout on Instagram & wondered if you should try it out too, you aren’t the only one. Pilates has come a long way from being a viral trend online to something everyone from Varun Dhawan & Hardik Pandya have included as part of their workout routines. Not only because it works but also because it’s low impact & helps stretch, strengthen and tone your muscles like nothing else. If you’re too looking to try out Pilates, here’s everything you need to know about it.

What is Pilates?

Developed by Joseph Pilates (hence the name) for war survivors to heal & recover, Pilates is a full-body workout that uses your core as the centre of gravity to help train the body on all fitness parameters: strength, flexibility, stamina and your posture. You get muscle tone without adding bulk so it’s great for those looking to tone their bodies. What’s wonderful about Pilates is that it is fairly risk-free when it comes to injuries; it’s a low-impact workout which means it doesn’t put too much stress on your joints.

Different Types of Pilates

There are two kinds of Pilates: Mat Pilates and Reformer Pilates.

Mat Pilates (as the name suggests) is done on a Yoga mat without any equipment. The exercises all use your own body weight, though you can use free weights for certain exercises should you wish to challenge yourself.

Reformer Pilates, on the other hand, is done on the Reformer machine, a unique Pilates equipment that uses springs to challenge both your balance & strength. Additionally, Reformer Pilates also has a few other machines such as the Wunda chair and Cadilac, among others.

What is Pilates good for?

First and foremost, your core. There’s nothing like Pilates to provide yourself with a good core workout. It sculpts your abs, yes, but also strengthens your core, thereby fixing your posture and preventing lower back issues and injuries.

Pilates is also great to get leaner without looking bigger, which is why more and more women opt for Pilates. As do men who want to retain flexibility in their bodies while also toning their muscles.

Additionally, Pilates is great for recovery. Its inception was linked to helping soldiers recover from war injuries so all Pilates’ movements are designed to help your body regain its lost strength.

Pilates is also excellent if you don’t have any specific goals but just want to stay fit. You can do it to look & feel better and also gain better strength, stamina and flexibility.

How To Sculpt Your Core With Pilates

Now, let’s get to the main reason why you’re here – you'd like to know about the Pilates exercises that’ll get you those sculpted abs you’ve been dreaming about, after all.

Mat Pilates Core Exercises

The Hundred

This is a Pilates classic! While lying on your back, lift your legs and keep them straight. You can even go tabletop, if you’re a beginner. Then, lift your head and shoulders, making a sort of U with your body, before starting to pump your arms up and down slowly, while breathing correctly, inhaling for 5 counts and exhaling for 5, totally 100 pumps (hence the name).

Roll-Up

Lie down flat on the mat with your arms overhead. Slowly roll up to try and touch your toes, using your core for strength and support. Similarly, with core control, roll back down.

Single Leg Stretch

Lie down on your back, with legs extended. Slowly, bring one knee to your chest & keep the other leg extended. Your core should be tight & breath regulated. Switch your legs in a controlled motion and don’t forget to keep your head & shoulders lifted off the ground at all times.

Reformer Pilates Core Exercises

Short Spine Massage

While lying on your back on the Reformer, adjust your feet in the straps, extend your legs and lift your hips. You have to roll your spine up and down slowly in this position.

Reformer Plank

While keeping your hands on the footbar and feet on the carriage, glide it back and forth using your core. Be careful to only go as back as your core allows, instead of pushing it carelessly. And keep your core tucked in at all times.

Knee Tucks

Again, your hands are on the bar and your knees are on the carriage. Next, you’ll pull the carriage towards you but using your core, not your legs. If this isn’t challenging enough, you can lift your knees in a plank position too.

Elephant

While keeping your feet flat on the reformer, lift your hips in the pike position. You have to pull the carriage back and forth, then, using your core, while holding the pike, like an elephant.