Mindful Pilates core workout

Pilates instructor Louise Kennedy shares six simple moves to help strengthen your core, tighten your abs and cinch in your waist with this Pilates core workout.

Mindful Pilates core workout

Toe Taps

Preparation position – A

• Lie on you back, arms long by your side, palms facing down.
• Bring legs to tabletop i.e. knees over hips, with knees and feet hip-distance apart, a 90-degree angle in both knees.
• Engage your abs, pulling them in and up – think about sinking your navel to your spine and drawing abs up towards your neck.
• To make it more challenging curl up your head, neck and shoulders and place hands behind head.

Working – B

• Keep the knees bent and inhale through your nose as you hinge from the hip and slowly toe tap one leg down to the mat.
• Exhale through your mouth as you slowly bring the leg back up to table top.
• Note: you are hinging from the hip, so ensure you keep the 90-degree angle behind the knee throughout the movement.
• Change sides.
• Repeat 10 times on each side.

By concentrating on each movement in this Pilates core workout and doing it with precision and control, you not only tone your muscles but help improve your co-ordination and focus. Using the correct breathing pattern also helps deepen the connection to your core, intensifying each movement and focusing your mind.

Lower Lift

Preparation position – A

• Lie on your back, bring your knees into your chest, curl up your head, neck and shoulders and place hands behind your head.
• Engage abs (see toe taps for how to do this).
• Extend both legs up to the ceiling, keeping them straight, if possible, if not with a slight bend in the knees.
• Feet in Pilates stance, i.e. pointed toes, heels together, toes slightly apart.

Working – B

• Inhale through your nose as you slowly lower and lengthen legs down towards the mat. Only go as far as feels comfortable; don’t let the lower back arch up off the mat (if needs be, reduce the range of motion).
• Exhale through the mouth as you slowly lift legs back to starting position (90 degrees).
• Repeat 10 times.

8 best Pilates leg exercises to tone your thighs & glutes

Single-Leg Stretch

• Lie on your back, with your knees bent into towards your chest.
• Place both hands on the shin of one leg, keeping your elbows wide.
• Extend the other leg to a high diagonal, pointing the toes.
• Engage abs (see toe taps).

• Exhale through pursed lips as you firmly draw that knee in towards the chest, simultaneously lengthening the extended leg away. To make it more challenging, curl your head, neck and shoulders off the mat.
• Inhale as you switch legs.
• Repeat 10 times on each side.

Scissors

Preparation position – A

• Lie on your back, with knees bent.
• Extend one leg up to the ceiling, pointing the toe, straightening the leg if possible, if not with a slight bend in the knee.
• Curl up your head, neck and shoulders and take hold of the ankle (or if that’s too high, hold the calf or the thigh, just not behind your knee).
• Engage abs, pulling them in and up.

Working – B

• Extend and lengthen the other leg away to a diagonal, and scoop in your tummy.
• Double pulse the top leg towards the body while the other leg reaches long.
• Switch legs rhythmically – pull, pull, switch; pull, pull, switch, etc.
• Keep breath work natural throughout.
• Repeat 10 times on each side.

Double Leg Stretch

Preparation position – A

• Lie on your back, draw both knees into your chest (hands on shins) as you curl up head, neck and shoulders.
• Elbows wide, keep your gaze towards your centre.
• Engage abs.

Working – B

• Inhale through the nose as you simultaneously extend both arms and legs away – arms in line with ears and legs to a high diagonal, heels glued together.
• Circle the arms around.
• Exhale through the mouth as you hug the knees back into the chest, emptying all the air out of your lungs.
• Repeat 5-10 times.

Criss-Cross

Preparation position – A

• Lie on your back, drawing both knees to your chest, then curl up head, neck and shoulders, and place hands behind head.
• Engage abs.

Working – B

• Extend one leg away to a high diagonal and twist towards the bent knee (twist from waist not neck). Keep elbows wide throughout. Hold for 3 counts.
• Come back to centre, then twist to the other side as you extend the opposite leg and draw the other knee into the chest.
• Breath work is inhale into the centre, exhale to twist.
• Repeat 10 times on each side.

Louise Kennedy provides an online, on-demand Pilates monthly membership programme, with classes whenever you want and for a duration that suits your busy schedule. If you liked this Pilates core workout, sign up at louisekennedypilates.com and follow Louise for mini workouts, wellbeing tips and recipes.