5 Pilates Exercises to Strengthen Your Core and Improve Your Performance this Summer

With the arrival of summer, many people focus on achieving a toned abdomen, but beyond aesthetics, what is truly important is building a strong and functional core. A well-trained core will not only help you improve your posture and balance but also perform better in activities like paddle surfing, swimming, or beach yoga.

At Elina Pilates, we believe that Pilates not only shapes the body but also strengthens it from within. Today we share one of the most effective routines of the method: A Series of 5, designed to tone the abdomen, strengthen the lower back, and improve the overall body stability.

What is the Core and Why is it Essential to Strengthen it?

The "core" or center of the body is formed by the abdominal, lumbar, pelvic, and lower back muscles. A strong core improves body control, protects the spine, and reduces the risk of injuries.

Pilates Series: Your Ally for a Strong and Functional Abdomen

This classic sequence of the Pilates method can be done on a mat or on a Pilates Reformer for added resistance. Dedicate 10 minutes a day and feel the difference.

1. Single Leg Stretch

Benefits: Activates the deep abdomen, improves coordination, and strengthens the hip flexors.

How to do it:

• Lie on your back with both knees bent towards your chest.

• Extend one leg to 45 degrees while holding the other with both hands.

• Alternate smoothly without losing connection with the core.

2. Double Leg Stretch

Benefits: Strengthens the upper and lower abdomen simultaneously, improves movement control.

How to do it:

• From the previous position, extend both arms and legs simultaneously.

• Keep the lower back flat against the floor or the Reformer.

• Return to the starting position and repeat.

3. Single Straight Leg Stretch

Benefits: Stretches the hamstrings while working the abdominal area.

How to do it:

• Raise both legs towards the ceiling.

• Hold one leg and lower it down with control while the other remains raised.

• Alternate dynamically.

4. Double Straight Leg Stretch

Benefits: Tones the lower abdominal area and improves lumbar stability.

How to do it:

• Raise both legs straight up.

• Lower slowly without arching the back.

• Raise back up while maintaining control.

5. Criss-Cross

Benefits: Works the obliques, improves coordination, and tones the waist.

How to do it:

• Place hands behind the head.

• Bring the elbow towards the opposite knee while extending the other leg.

• Alternate with a fluid and controlled movement.

Tips to enhance your routine

• Perform the series slowly, focusing on technique and breathing.

• If you have access to an Elina Pilates Reformer, add resistance for a greater challenge.

• Stay consistent: with just 10-15 minutes a day, you will notice visible and functional results.