5 Of The Best Pilates Core Exercises To Build Strength

Your core is involved in almost everything you do, and we don't just mean your workouts.

From lifting weights and running, to carrying groceries or sitting at your desk, your core is what keeps you stable, supported and moving well. And when it’s weak? That’s when things like poor posture, lower back discomfort and injuries can start to creep in.

The goal with core training isn’t just to end up with visible abs (that's largely down to genetics and nutrition anyway), it's more about building deep, functional strength that helps your whole body perform better and move with ease every single day.

We're huge fans of strength training and weight lifting for building core strength (some of the best movements for your core are actually weighted squats and deadlifts), but Pilates is also a game-changer.

Pilates core exercises focus on slow, controlled movements that target your entire core as a wrap-around corset of muscles, helping you build functional strength and stability from every angle. Pilates also aims to strengthen your mind-body connection, so you have a better sense of when your core is engaged and which muscles are activated.

Why Pilates is so effective for core strength

In Pilates, almost every exercise is built around your midsection, so even when you're working your legs or arms, your core engagement remains a major focus throughout every rep and holds it all together.

Unlike traditional ab workouts, Pilates also focuses on:

• Deep core muscles, not just surface-level abs

• Slow, controlled movements to build strength and stability

• Posture, balance, flexibility and alignment

• Low-impact movements, making it ideal for beginners, recovery days or those with injuries

Five of our favourite Pilates core exercises

Expect every muscle in your midsection to feel ignited!

Plank

It's a classic for a reason, but often done incorrectly. The plank isn't just about how long you can hold it, it's about maintaining tension and proper alignment through your whole body. If your hips are sagging or your lower back is arching, you're losing most of the benefit.

1. Start on the floor on your hands and knees

2. Place your hands directly underneath your shoulders

3. Step your feet back

4. For added stability, bring your feet wider than hip-distance apart. For a challenge, bring them closer together

5. Maintain a straight line from your heels through the top of your head, looking down at the floor near your fingertips

6. Squeeze your glutes, draw your belly button in to tighten your abs and keep your back flat, and hold for 30-90 seconds

Where should you feel it? Deep core, shoulders, glutes

Hundreds

The hundred is a classic Pilates exercise, named after the 100 beats of your arms while holding your legs extended and your head and shoulders off the mat. 

1. Lie on your back and lift your head and upper back off of your mat, so that only the base of your shoulders is touching the ground

2. Lift your legs off the floor and bend your knees into a 90-degree position

3. Place your arms by your sides and extend them out towards your toes 

4. Pulse your arms up and down by just a few inches for 100 reps

Where should you feel it? Deep in your core and upper abs, not your neck or hip flexors.

Toe taps

This one catches people off guard. It looks pretty easy, but if you're doing it properly (with a neutral spine, controlled movement and no rocking through your hips), you'll feel it in your abs and obliques fairly quickly. Only lower your foot as far as you can without your back arching off the floor.

1. Lie on your back with your legs in a tabletop position, so your knees are bent at 90 degrees

2. Keeping your spine neutral and your neck long, draw your belly button into your spine, and slowly begin to lower one knee so your toe comes to the floor with control

3. Gently tap then lift back up to the starting tabletop position and repeat with the other foot

4. Inhale as you lower, exhale as you pull your leg back

5. Aim for 20 reps

Where should you feel it? Lower abs and obliques.

Side plank

Where a regular plank works your whole core, the side plank puts a much bigger demand on your obliques (the muscles that run down the sides of your ribs). It also challenges your shoulder stability and hip strength at the same time, which makes it a really powerful exercise.

1. Lie on your side with your legs straight and stacked on top of each other

2. Prop yourself up on one forearm, elbow directly beneath your shoulder

3. Lift your hips off the floor so your body forms a straight line from your head to your feet

4. Hold for 20 to 30 seconds, keeping your hips up and your core engaged throughout

5. Lower and repeat on the other side

Where should you feel it? Primarily through your obliques (side waist), as well as your shoulders.

Double leg extensions

This one builds on the same principle as toe taps but takes it further. Starting from tabletop, you extend both legs away from you at the same time, which significantly increases the load on your lower abs. The lower you extend your legs, the harder it is, so start higher and work your way down as you get stronger. For an added challenge, you can also add a Pilates ball between your feet.

1. Lie on your back with your legs in a tabletop position, knees bent at 90 degrees

2. Place your hands lightly behind your head or rest them by your sides

3. Draw your belly button toward your spine and press your lower back gently into the mat

4. Slowly extend both legs out at a 45-degree angle, keeping them together. If your lower back lifts at any point, raise the angle of your legs. Keeping your back flat keeps the work in your core, so find the range that will help you get the most out of every rep.

5. Hold for a breath, then draw your knees back in to tabletop

6. Aim for 10 to 12 reps, focusing on keeping your lower back connected to the mat the whole time

Where should you feel it? Lower abs and deep core, not your lower back or hip flexors.

Strengthen your core with Precision Pilates

Whether you’re a Pilates lover or just looking for a way to include more Pilates-based core work in your training, Precision Pilates with Jetaya is an amazing place to start. It’s six weeks of fully guided video workouts designed to help you feel stronger and more connected to your body while moving with control and precision.

Suitable for any fitness level, you can do Precision Pilates as your main program, or switch it up and choose on-demand classes to complement another training style.