Pilates

Perform controlled, precise movements emphasizing core engagement, breathing, and alignment. Builds deep core strength, flexibility, and body awareness.

Quick facts

Difficulty: Easy
Mechanic: Isometric
Force: Static
Type: Stretching
Injury Risk: Low
Hypertrophy: Very Low
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

deep abs / coreabs

Secondary

glutes (max)hip flexorslower back

Equipment & setup

What you need and how to position yourself before starting.

Equipment

no equipment

Movement pattern

Bilateral

Posture

Lying

Tracking parameters

time

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Preparation
- Lie on a mat in a comfortable supine position.
- Find your neutral spine — maintain the natural curve of the lower back.
- Practice lateral breathing: inhale into the sides of the ribcage, exhale to draw the navel toward the spine.
Step 2Core Principles
- Centering: Engage your powerhouse — the deep abdominal muscles, pelvic floor, and lower back.
- Control: Move slowly and deliberately through each exercise.
- Precision: Focus on correct alignment and form throughout.
- Flow: Transition smoothly between exercises with continuous, fluid movement.
Step 3Common Exercises
- The Hundred: Pump your arms while holding legs in tabletop position.
- Roll Up: Curl up from lying to seated with controlled spinal articulation.
- Single Leg Stretch: Alternate pulling knees to chest while extending the opposite leg.
- Plank and Side Plank: Hold stable positions to challenge the full core.