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A strong core, or powerhouse, is the foundation of whole body health.
It affects your stability, balance and posture, thereby facilitating everyday activities like bending down, twisting to grab something, lifting heavy objects, or even playing sports that require core strength.
Adequate core strength is the difference between doing an activity naturally and without much thought or feeling discomfort, stiffness, and restriction.
This article discusses what the powerhouse is and outlines 15 Pilates exercises that strengthen it.
What is pilates?
Created by Joseph Pilates in the early 20th century and originally called “Contrology,” Pilates is a system of exercises designed to enhance the body’s potential by correcting muscular imbalances, finding optimal alignment, and creating efficient movement patterns.
Pilates exercises, in conjunction with your breath, employ all of your body’s muscles.
It’s known for targeting smaller and deeper stabilisation muscles and is often explained as working from the inside out.
Pilates support your body’s structure through a balance of strength, mobility, and flexibility, with every exercise engaging your core.
It can involve matwork or low impact bodyweight exercises, or it can be done on specialised equipment.
Pilates offer numerous benefits.
Maintaining a strong core through Pilates help relieve low back pain, improves balance, and decreases the risk of falling.
What is more, Pilates has been shown to improve your quality of life, including exerting positive effects on depression and anxiety.
What is the powerhouse?
Contrary to popular belief, your core or powerhouse comprises more than just your abdominal muscles.
It is the centre of your body, from the base of the rib cage to the base of your buttocks.
It includes muscles of the lower back, abdominals, hips, glutes (aka the butt muscles), inner thighs, and pelvic floor.
Think of it as your body’s corset, but without the restrictive quality.
This area houses your organs, ideally supporting them in their natural position and enhancing their functionality.
Pilates exercises that strengthen the core
Breathing
Difficulty level: beginner
Muscles worked: abdominals to stabilise the pelvis
Reps: 3–5
How to perform:
Lie on your back with your knees bent and feet flat on the floor, and place your hands on your rib cage.
Inhale through your nose, breathing into your hands and the back of your rib cage.
Exhale and feel your hands sliding toward one another and your rib cage sink to
How to modify:
This exercise is appropriate for all levels, but to add difficulty, try performing it with your legs in a tabletop position.
Tips: Imagine an umbrella at your ribcage.
As you take air in, your rib cage expands in all directions.
Aim to keep your neck, shoulders, and chest relaxed, and feel the back of your rib cage connected to the floor.
What is tabletop position?
When your legs are in tabletop, your hips and knees are bent at 90 degrees, with your feet off of the floor.
Most importantly, your abdominals are engaged to support the weight of your legs.
Aim to keep your hip flexors and lower back muscles calm, and draw your belly button to your spine.
If you find it difficult to hold your legs in tabletop with a neutral pelvis, a slight posterior tilt of the pelvis (where the lower back moves closer to the floor) may help prevent gripping of the hip flexors and lower back muscles.
Shoulder bridge preparation:
Difficulty level: beginner
Muscles worked: glutes, hamstrings, inner thighs, pelvic floor, back muscles
Reps: 5
How to perform:
Lie on your back with your knees bent and feet parallel and hip-width apart.
Place a pillow, block, or mini ball between your thighs.
Inhale to prepare.
Exhale, gently squeeze the mini ball, push your feet into the floor, and articulate your spine off of the mat.
Start by tilting your pelvis and then peel your lower and then mid-back off the floor until you have created a straight line from your shoulders to your knees.
Inhale and hold the position.
Exhale, articulate the spine back down to the mat, aiming to lengthen your torso.
How to modify:
To add difficulty, on the third rep, hold the position at the top, engage your glutes, and squeeze the ball on your exhale for 5 reps.
Tips. Aim to keep your shoulders and neck relaxed. Try to keep from overarching your back.
Leg lifts
Difficulty level: beginner
Muscles worked: transverse abdominis (your deepest abdominal muscle, felt under the belly button), back
Reps: 3–5 sets
How to perform:
Lie on your back with your knees bent and feet parallel and hip-width apart.
Inhale to breathe into the back of your ribs.
Exhale to draw your pelvic floor and abdominals up and in. Imagine you are gently tightening a belt, and lift one leg up into tabletop without moving your hips, pelvis, or back.
Inhale to hold the position.
Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back.
Breathe and hold the position for 5 counts.
Exhale with control to return your feet to the floor.
How to modify:
For an added challenge, keep your feet further away from your hips.
Tips: This is a challenging exercise when done correctly.
Place the palms of your hands on your hip bones to feel if you shift your weight or pop your abdominals out.
Toe taps:
Difficulty level: beginner
Muscles worked: abdominals, hip extensors
Reps: 5 on each leg
How to perform:
Lie on your back with your knees bent and feet parallel and hip-width apart.
Exhale and take one leg into tabletop (same as the exercise above).
Inhale to hold the position.
Exhale to lift the second leg into tabletop, without popping your abdominals or arching your back.
Inhale the position.
Exhale with control, and touch one foot to the floor, keeping your other leg stable.
Inhale your leg back to tabletop.
Repeat with the opposite leg.
How to modify:
If you are having trouble keeping your abdominals engaged and feel your back arching, tilt your pelvis back more, so your lower back comes closer to the ground.
For added difficulty, reach your foot further away from your body.
Tips. Place one hand just below your belly button and the other hand on your low back.
This will help prevent you from cheating and give you tactile feedback.
Avoid
Single leg stretch
Difficulty level: beginner/intermediate
Muscles worked: abdominals, back, hip extensors
Reps: 8 on each leg
How to perform:
Lie on your back with both legs in tabletop.
Exhale to curl your head, neck, and shoulders off of the floor so you’re looking at your knees.
Inhale to put your hands on the sides of your knees.
Exhale to stretch one leg out at a 45-degree angle or lower — only as low as you can while keeping your back and pelvis in the same position.
Avoid arching your back, and watch for the abdominals doming.
The hand on the side of the stretched leg will reach toward the opposite ankle.
Inhale to bend your knee back to the 90-degree position.
Repeat with the opposite leg.
How to modify:
Keeping your head down and shoulders tension-free without arching your back is more challenging than bringing your head up and curling forward.
Placing your hands in front of your knees in tabletop will remind you to keep your legs at a 90-degree angle, making the exercise more challenging for your deep abdominals.
Tips. Stay connected with your breath, keep drawing your abs in and up.
When you extend your leg, try to engage the back of your leg under your butt.
This opens the front of your hip and connects you deeper to your powerhouse.
One leg circle:
Difficulty level: beginner
Muscles worked: abdominals, hamstrings, hip flexors, hip abductors and adductors
Reps: 5 times in each direction
How to perform:
Lie on your back with both legs straight on the floor. Try to maintain a neutral pelvis.
Exhale to lift one leg up in the air (your knee can be slightly bent).
Keep your hips still and inhale to reach the leg in the air across your body.
Exhale to make a circle with your leg, trying to not let your pelvis rock with its movement.
Repeat 5 times in each direction and switch legs.
How to modify:
If you experience any discomfort with both legs straight, bend both knees slightly and work up to straightening them.
Tips: Engage the supporting leg by gently pressing it down into the floor.
Press the back of your arms down into the floor, keeping your neck, shoulders, and ribs relaxed.
Remember to lift your pelvic floor and abdominals in and up.
What is a neutral pelvis?
When the spine and pelvis are in ideal alignment, the position is often referred to as “neutral.”
Side bend preparation:
Difficulty level: beginner/intermediate
Muscles worked: obliques, shoulder girdle stabilisers
Reps: 8–10
How to perform:
While on your side, press up on your forearm and elbow with both knees bent.
Your feet will be behind you, with your knees in line with your hips.
Exhale to push your forearm into the floor and lift your hips into the air.
Inhale to lower your hips halfway.
Exhale to lift your hips up again. Repeat 8–10 times.
Inhale to lower your hips with control. Repeat on the other side.
How to modify:
To add difficulty, straighten your legs and lift to make a straight line from your head to your foot.
Tips: Imagine you are squeezing a tennis ball in your underarm to keep from sinking into your shoulder or tensing your neck. — Online.
