This helps ensure your Pilates workout is as effective and safe as possible. During sessions, instructors focus on engaging the deep abdominal muscles, back and pelvic floor—jointly referred to as the “powerhouse”—with precise, controlled movements. The result? Deep muscle engagement that supports mobility, flexibility and functional activities.
Moral of the story? You may want to table your standard ab workout and prioritize Pilates instead.“Traditional ab workouts tend to target the muscles you can see (the rectus abdominis or the ‘six-pack’ muscles) and they usually train them in isolation,” explains Daisy Zhang, certified Pilates instructor and founder of Mind Pilates. “Pilates goes deeper and activates the transverse abdominis, the pelvic floor and the deep stabilizers that traditional workouts miss entirely. Every Pilates movement is paired with intentional breathing, which is actually what switches on those deeper muscles. You're working smarter, and the results show it.”
It’s time to roll out your mat and get started. We spoke with Pilates instructors to learn some of their go-to moves to see noticeable results in the core while boosting functional strength.
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The 3 Best Pilates Exercises for Your Core
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“What makes these three stand out is that they all demand that you breathe, stabilize and control at the same time,” Zhang tells Parade. “That combination is what actually changes how your core looks and functions. Most ab exercises isolate one muscle, but these three train your entire core system to work together, which is what creates real results.”
“Hundreds are a staple that builds strength, endurance and length, and planks and Dead Bugs follow that same pattern,” she explains. “All three challenge the core to stabilize the spine while the limbs move, which is why they deliver such fast, visible results!”
Related: ‘I’m a Pilates Instructor—These 5 At-Home Exercises Helped My Clients Lose Stubborn Weight’
Start by placing your hands below your shoulders on the mat.Press into the pads of your fingers and hug your inner arms in toward your armpits.Walk your feet out to hip-width.Gently lift through your pelvic floor and draw your waist in.Be mindful of lengthening from head to heels as you hold the position with proper Pilates form.
2. The Hundred
Begin sitting tall on a yoga mat.Roll back, bringing your chin to your chest and hovering your shoulders above the ground.Extend your legs to a 45-degree diagonal, bringing them together and pointing your toes.Reach your arms out in front of you.Keep your lower belly gently drawn in as you begin to pump your arms.Sync your breath in a smooth rhythm as you breathe in for 5 seconds and exhale for 5 seconds.Do this 10 times (one inhale and one exhale counts as a full rep).3. Dead Bug
Begin by lying flat on your back with your arms extended toward the ceiling and knees lifted to form a tabletop position.Press your lower back into the floor and brace your core.Lower one arm and the opposite leg toward the ground.Return to the start position.Repeat on the other side and continue to alternate.According to Zhang, these exercises engage the transverse abdominis, which serves as a natural “corset,” in addition to the internal and external obliques and the pelvic floor. While it may not be the main focus, your rectus abdominis does some work during these moves as well.
Keep in mind that the deep core engagement required in exercises like planks, Hundreds and Dead Bugs is quite different than if you were to perform standard ab exercises.“Crunches and sit-ups work by flexing the spine. Usually, people end up relying on momentum and surface muscles to get there,” Zhang tells Parade. “Dead Bugs, Hundreds and planks work in the opposite direction. Your spine stays neutral, and your deep core has to work continuously just to hold everything still. That constant, controlled engagement is what trains the transverse abdominis and pelvic floor in a way that crunches don’t.”
The Importance of Breathwork for Core Engagement
Focusing on your breath during every exercise in a Pilates practice is a non-negotiable. According to Stallworthy, it’s the tool that fuels deep core activation.
Holding your breath creates outward pressure and can derail the “flat abs” look you’re trying to achieve. That’s why it’s just as important to ace the breathing as it is to master the exercise.
If you’re looking to achieve a strong, toned core, these Pilates moves are an excellent place to start. With dedication and consistency, you’ll be well on your way to securing your desired results.
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Sources:
Serenity Healthcare Partners. (n.d.). The role of Pilates in enhancing physical rehabilitation outcomes.Daisy Zhang, certified Pilates instructor and founder of Mind PilatesEmma Stallworthy, Your Reformer co-founder and certified Pilates instructorJill Drummond, certified Pilates instructor and Vice President of Fitness at BODYBAR PilatesHence then, the article about pilates instructors say these 3 moves are the fastest way to see results in your core was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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