{"id":38665,"date":"2021-11-16T02:15:48","date_gmt":"2021-11-16T07:15:48","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=38665"},"modified":"2021-11-16T04:33:58","modified_gmt":"2021-11-16T09:33:58","slug":"core-moves-beginner-pilates-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/core-moves-beginner-pilates-workout\/","title":{"rendered":"7 Easy Pilates Moves for a Quick Core Workout"},"content":{"rendered":"

\"\"<\/a><\/p>\n

Can\u2019t remember the last time you tried to tone your core<\/a>? Though it might sound intimidating, a Pilates workout<\/a> could be one way to start developing\u00a0a stronger center. \u201cOne of the best things about Pilates is it is truly for anyone of any level,\u201d says Andrea Speir, Daily Burn Pilates<\/a> instructor. \u201cClassical Pilates consists of over 600 exercises, all of which have modifications and variations.\u201d<\/p>\n

Pilates might imply a pricey studio or fancy equipment to some, but in reality, all you need is a mat. These seven easy Pilates moves require no gear, and are simple enough to try almost anywhere. You\u2019ll find yourself strengthening<\/a> more than just your core<\/a>, too. \u201cPilates is a full-body form of exercise, so everything is getting targeted,\u201d Speir says.<\/p>\n

Even if you\u2019ve been skipping out on ab workouts<\/a> for a while, you can probably still pull off these moves with a few modifications. \u201cIn my opinion, it is one of the best things for newbies or people who feel they are out of shape because it will help build a solid base of strength\u2026 Everything is based on what your level is and yours alone,\u201d says Speir. Try these seven simple moves to get started today.<\/p>\n

RELATED:<\/strong> Hate Crunches? 6 Better Core Exercises for Beginners<\/a><\/p>\n

7\u00a0Core Exercises for a Beginners’ Pilates Workout<\/strong><\/h2>\n

1. The 100<\/strong><\/p>\n

\"DailyBurn<\/p>\n

At the core of every Pilates practice is \u2018The 100,\u2019 which is designed to get your blood pumping<\/a> and warm you up, Speir says. Struggling to make it to the end of this move? \u201cMake this a “50” instead,\u201d Speir advises. \u201cThat means inhale for five counts and exhale for five counts. Do that five times. Focus on how much your abdominals<\/a> are engaging and breathe.\u201d<\/p>\n

How to:\u00a0<\/strong>Draw both legs into your chest, hold on to your legs, curl your head and chest up to a tight ball (a)<\/strong>. Send your legs out to a tabletop position with your knee directly above your hip and shins parallel to floor. Hold on behind your thighs and actively curl up, deepening and hollowing out your abs (b).<\/strong> Hover your arms right above your abdominal wall and start to pump your arms 6 to 8 inches up and down, taking deep breaths, inhaling for 5 counts, exhaling for 5 counts (c).<\/strong> Repeat 10 times, without taking a break. Rest your head flat on the floor, rather than curling it up, if the move feels too difficult.<\/p>\n

RELATED:\u00a0<\/strong>The Ab Moves You Aren’t Doing (But Should!)<\/a><\/p>\n

2. Rolling Like a Ball<\/strong><\/p>\n

\"DailyBurn<\/p>\n

Don\u2019t take yourself too seriously. This playful move is actually a simple way to simultaneously massage<\/a> your back muscles while also working your abs, Speir says. \u201cThis exercise is great for beginners because the rounded shape of your spine helps teach you how to properly and effectively engage the core muscles, while challenging them to work hard,\u201d Speir says.<\/p>\n

RELATED:<\/strong> 5 Crazy-Effective Crunch Variations<\/a><\/p>\n

How to: <\/strong>Come into a seated position, knees bent, feet pointed, with just your toes touching the floor (a).<\/strong> Grasp the back of each thigh with each hand, and lift your legs up. Keep your knees shoulder-distance apart, and lower your head between your knees (b).<\/strong> Inhale, exhale, deepening your abdominals, practicing your balance, for two breaths (c).<\/strong> Rock back to your shoulder tips (never onto your head or neck), then back up, finding your balance for a moment. Repeat five times.<\/p>\n

3. Single-Leg Circles<\/strong><\/p>\n

\"DailyBurn<\/p>\n

With this simple sequence, you\u2019ll learn how to keep your abs engaged, even when you\u2019re moving your legs. \u201cIf you need a little bend in that knee of the circling leg, go for it!\u201d Speir says. \u201cIt’s far better to bend that leg than to have your hip lifting up and out of place.\u201d Another tip for first-timers: It may help to bend your non-circling leg, rather than keeping it flat on the mat \u2014 this will help you engage your core and align your hips.<\/p>\n

How to:<\/strong>\u00a0Lay down on the mat, shoulders down, ribs down, and extend your right leg straight up to the sky, with the left leg bent, foot flat on the floor (a).<\/strong> Circle your right leg across your body to your left shoulder, then back around to your right shoulder, stop at your nose. Focus on keeping abdominals scooped in (b).<\/strong> Repeat five times, then reverse, and switch legs.<\/p>\n

4. Single-Leg Teaser<\/strong><\/p>\n

\"DailyBurn<\/p>\n

The single-leg teaser is an easy way to get your body prepared for the more advanced regular Pilates teaser \u2014 in which both legs are extended in the air. Mastering the single-leg teaser first will help you learn how to find and maintain proper form, Speir says. \u201cMake sure your legs are tightly hugging together, even though one leg is extended. You want your knees touching the entire time,\u201d Speir advises. \u201cThis midline connection will help the lower abdominals engage and also keep the leg from swinging or dipping around, which makes the exercise more difficult and allows the back and hips to take over.\u201d<\/p>\n

RELATED:<\/strong> 7 No-Crunch Exercises for Six-Pack Abs<\/a><\/p>\n

How to:<\/strong>\u00a0Lying on your back, walk your feet in closer together, with your legs at a longer angle (not right in near your hands) (a).<\/strong> Extend one leg out, tightly hugging your inner thighs and knees together (b).<\/strong> Reach your fingers for your toes. Piece by piece, start to slowly round your body up reaching for those toes (c).<\/strong> Roll down only to your shoulder tips, come right back up and reach (d).<\/strong> Repeat four times. Place that foot down, send the other one out, and repeat 4 times.<\/p>\n

5. Criss-Cross<\/strong><\/p>\n

\"DailyBurn<\/p>\n

Who said Pilates had to be complex? You\u2019ll work your entire mid-section with this simple move. \u201cThis is one of [my favorite] exercises for building amazing core strength,\u201d Speir says. Having trouble lifting your head? Try rolling up a towel and placing it under your neck. \u201cThis will help you see your abdominals and make sure they are probably engaging while in a way imitating the action of having the head and neck up,\u201d Speir says. Remember, you only want to use this modification for moves that require your head and neck to curl up, not any exercises where you\u2019re lying flat on the ground.<\/p>\n

How to: <\/strong>Lay on your back, knees pulled into your chest, hands supporting the base of your head (a).<\/strong> Extend your right leg straight in front of you, left leg remains bent. Twist towards your left leg, holding for three counts (b).<\/strong> Switch, extending your left leg straight, pulling your right knee into your body. Spiral your chest towards the right knee, holding for three counts. Repeat twice. Then, do the move faster for four more full rotations (once on each side).<\/p>\n

6. Saw<\/strong><\/p>\n

\"DailyBurn<\/p>\n

If you tend to shy away from traditional ab work (like crunches<\/a>), this move might be your new go-to. \u201cThis exercise helps open and stretch the shoulders and upper back,\u201d Speir says. \u201cThis is a must-do for beginners because it establishes a proper base<\/a> and form for the body. It also builds strength, while giving a good juicy stretch<\/a>.\u201d<\/p>\n

How to: <\/strong>Sit up, legs spread as wide as a yoga mat (a).<\/strong> With your arms straight out to your sides, twist to your left (b).<\/strong> Stretch your right hand towards your left foot, pulsing three times (c).<\/strong> Roll up in the twist, untwist, and return to center. Repeat on the opposite side. Repeat once more on each side.<\/p>\n

RELATED:\u00a0<\/strong>3 Yoga-Inspired Ab Moves You’ve Never Seen Before<\/a><\/p>\n

7. Mermaid<\/strong><\/p>\n

\"DailyBurn<\/p>\n

This stretch<\/a> gives some much-needed attention to the sides of your body, which rarely get the TLC they deserve, Speir says. \u201cNot only does it feel fantastic but it will help relieve tension<\/a> and lengthen out your body.\u201d<\/p>\n

How to: <\/strong>Rest on your right hip in a seated position, with your legs folded together to the left side (like a mermaid!) (a).<\/strong> Place your left hand around your ankles, and hold your right arm straight up in the air, grazing your ear (b).<\/strong> Keeping your abdominals engaged, reach your right arm towards the ceiling, and then out and over to the left, making sure your arm stays straight. You should feel a stretch along the right side of your body. Repeat twice (c).<\/strong> For a counter-stretch, place your right hand on the mat, bending it slightly (d).<\/strong> Lift your left arm up near your ear, and stretch to the right. Spin your legs around, and repeat on the opposite side.<\/p>\n

For more Pilates workouts you can do anytime, anyplace, head to DailyBurn.com<\/a>.<\/em><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.\u00a0<\/em><\/p>\n

Originally published March 2015. Updated on August 2016 and November 2021<\/em><\/p>\n\n\n

GIFs via Daily Burn. Cover image via Shutterstock <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

You don\u2019t need already-ripped abs or fancy equipment to get hooked on Pilates. This easy Pilates workout will help you sculpt a stronger core at home or in the gym. <\/p>\n","protected":false},"author":53,"featured_media":67612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,6,301],"tags":[136,266,430,289,213,341,351,100],"class_list":["post-38665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-fitness","category-workouts","tag-abs","tag-beginner","tag-daily-burn","tag-exercise","tag-pilates","tag-tax1living-well","tag-tax2pilates","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38665","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=38665"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/38665\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/67612"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=38665"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=38665"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=38665"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}