15 Essential Pilates Exercises to Strengthen Your Core and Improve Flexibility
15 Essential Pilates Exercises to Strengthen Your Core and Improve Flexibility If you're looking to expand your Pilates routine, here are some effective Pilates exercises that target various parts of your body: 1. The Hundred Purpose: Warms up the body and activates the core. How to do it: Lie on your back with your legs lifted at a 45-degree angle. Curl your head, neck, and shoulders off the mat. Extend your arms straight and pump them up and down while breathing in for five counts and out for five counts, up to 100. 2. Roll-Up Purpose: Strengthens the abdominal muscles and improves flexibility in the spine. How to do it: Lie on your back with your legs together and arms extended overhead. Slowly roll up, reaching your hands toward your toes. Roll back down with control, one vertebra at a time. 3. Single-Leg Stretch Purpose: Engages the core and stretches the hip flexors. How to do it: Lie on your back with your knees bent. Lift your head, neck, and shoulders off the mat. Extend ...