7 Pilates Moves for Core Strength You Can Do at Home

Does your lower back feel stiff after sitting at your desk all day? Or maybe you're worried about injuring yourself during workouts? You're not alone. In fact, most people are doing their core exercises wrong – and it's putting their backs at risk.

Anna Atras, a Pilates and Mobility Coach, has spent years helping clients overcome back pain through proper core training. "Many people think the core is simply the six-pack abs, but that's incorrect," she explains. In this comprehensive guide, she shares her most effective moves for building a bulletproof back.

Ready to learn the right way to train your core and prevent back pain? Let's dive into Anna's proven 8-move system, from fundamental techniques to advanced variations.

Why Traditional Core Training Fails Your Back

"In scientific literature, we refer to the core as a three-dimensional space with muscular boundaries – essentially a muscular box," Anna explains in her post. She describes how this box comprises 29 pairs of muscles that work together to stabilize your pelvis and lower back during movement, including the diaphragm, pelvic floor, and abdominal wall muscles.

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The Hidden Connection Between Core and Back Pain

"Core stability is simply the ability to control the position of this region, abdominal and lower back region, and specifically of the lumbopelvic hip complex," Anna explains. This complex system creates what she calls "a corset-like stabilization effect around trunk and lower back spine and also pelvis," which is crucial for maintaining a neutral spine position.

Move 1: Master Your Breathing Foundation

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Anna starts every client with proper breathing mechanics: "At the start of your core stability enhancement journey, you could start with diaphragmatic breathing, make sure the diaphragm is doing its job." She suggests practicing abdominal hollowing ("drawing navel towards the spine") and abdominal bracing, which she describes as "wrapping a belt around the belly or even using your hands and pressing into the abdomen."

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Moves 2-4: The Essential Trio

For beginners, Anna recommends three key exercises:

1. Knee Hovers: "Maintaining neutral spine and you see every time you lift, you exhale, you brace, you can see abdominals kicking in immediately."
2. Modified Side Plank: "Create a straight line from the tailbone through the spine to the crown of head, holding for 10 seconds."
3. Supine Bridge: "Drive your pubis up or your pelvis up tucking tailbone under... don't flare your ribs to the ceiling."

Move 5: The Bird Dog Progression

"It's all about creating stiffness through the midsection, creating stability around the lumbar spine," Anna explains when describing the bird dog exercise. She emphasizes proper form: "Don't lift the arm or leg too high and try to maintain that neutral position of the back. Don't hyperextend, don't let the pelvis rotate."

Move 6: The Marching Bridge

As you build strength, Anna introduces movement: "Try marching on the spot. From the bridge, you simply brace, prepare, keeping your hips square to ceiling." She emphasizes the importance of control: "You want to keep the trunk, the rib cage position of the lower back exactly the same as if both feet were on the ground."

Move 7: The Plank Slider Challenge]

For those ready for more challenge, Anna introduces her favorite advanced movement: "The plank slider is probably one of my favorite and most challenging core exercises." She describes how this variation requires "good shoulder stability" while challenging all the core muscles discussed earlier.

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Move 8: The Ultimate Back Protector

Anna saves her signature movement for last: "The bird dog on steroids, as I call it, performed on the forearms and knees down." She explains that at this level, "you will feel with every change of position how the trunk and core musculature adjust to protect the lower back to keep it stable."

According to Anna, proper core function is essential for spine health: "Without these abdominal muscles working properly and doing their job, the spine would become mechanically unstable." She emphasizes how this affects everyday activities: "Think of weightlifting, deadlifts, squats, picking up the kids, and also gravity. You want these muscles to work to create mechanically stable position."

💪🔥Body Booster: Focus on mastering each move before progressing to the next. Your back will thank you for taking the time to build proper core stability from the ground up. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Do you want flat abs? According to one expert, there are a few key exercises that can help you achieve them. Haileigh Senatore is a personal trainer who focuses on science-based strength and core training. She regularly shares content focusing on “fitness tips I wish more women knew,” she says. In a new post, she discusses the importance of training your core and shares three key exercises that will help you strengthen and flatten your abs. “I wish more women knew the best core exercises aren’t crunches,” she writes across the video. “You need to geal your core,” she writes, going on to explain the importance of a strong midsection.

Planks, Bridges, and Bird Dogs Are the Perfect Core Exercises

What are the three exercises she recommends? “Deep core exercises like planks, bridges, and bird dogs can strengthen and tighten your entire midsection,” she says in the video. “They are the perfect complement to your strength training split and can be done almost anywhere.”

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Practice Core Engagement

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However, she has some tips. "When doing any core exercise, be sure to practice good core engagement,” she says. This involves drawing the belly button comfortably to the spine, she explains, “and managing your internal pressure with deep, regular diaphragm breathing.”

Having a Strong Core Will Improve Your Life

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Why is it so important to train the core? “I prioritize core training each day because having a strong core can make your everyday life much easier,” she says. For example, if you have a strong core, you are likely to have better posture and fewer back problems.

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Here Are Some Other Benefits of Isometric Core Training

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According to Haleigh, when paired with balanced nutrition, just 10-15 minutes of daily isometric core training can:

• build muscle
• tighten your midsection after pregnancy
• help you lift heavier
• help prevent injury
• improve your back pain
• improve your balance
• fix your posture.

These Exercises Can Help with Diastasis Recti

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She then goes onto discuss ab exercises that can help with diastasis recti. “Glute bridges, bird dogs, toe taps, and heel slides can help you heal mild diastasis recti, a common postpartum abdominal separation,” she says.

These Exercises Can Make It Worst

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However, some ab exercises can worsen the condition. “Jumping right into exercises like regular planks and crunches can make the separation worse, so use caution. However, there is evidence that abdominal hypertrophy from crunches can help to close the last of the gap,” she says.

Consult a PT If the Condition Is Severe

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Regardless, you might need to consult an expert. “If you have severe diastasis recti (a 2 finger gap above the bellybutton) you should consult a PT who can create a program for you,” she says.

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Don’t Overlook Nutrition

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Finally, nutrition matters if you want to flatten your abs. “Keep in mind that no matter what you see on social media, there is no way to spot-reduce fat anywhere on your body. Mindful calorie consumption and clean eating is essential,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.