When working your core, think front and back muscles to be balanced. I see quite often the front muscles have been overworked like chest and shoulders, whereas the back muscles – rear deltoids (shoulders), trapezius, latissimus dorsi and rhomboids are not worked enough and this is made even worse through so much that we do being forward-based movements.

Core strength exercises are not just about good ‘abs,’ but moreseo about inner spinal strength and mobility, rotational flexibility, a strong and lengthened back and tall posture. By doing traditional ‘core’ movements like sit ups, crunches and planks only, you are limiting your results and leaving out those all important back exercises too!

Doing those sit ups, crunches and planks are good, just make sure you balance out the opposing muscles for a stronger body.

Pilates-based exercises as opposed to other ‘core’ movements will help you connect to deeper muscles, pelvic floor, back muscles, breathing and postural muscles for better body awareness all round. Even when I did years of gym work I still had low ‘true’ core strength when I finally started slowing down the moves and working on that deeper level of muscle stability in Pilates.

And that is the secret to it all! I know you will find benefit in doing these exercises regularly, say three to five days a week is great to start to feel the difference in your body.

Here’s my pick of the best Pilates exercises for a strong core and back:

1. Pointer  x 20
   1. Hands and knees
   2. Keep back flat
   3. Draw in abdominals and keep them in throughout
   4. Inhale prep, exhale, extend out opposite arm and led holding for 5 seconds each time
   5. Alternate sides keeping your hips steady 

1. Criss Cross x 20
   1. Lift legs to 90 degrees
   2. Hands behind head, lift shoulders off floor (without pulling on neck)
   3. Make sure you use your stomach muscles to lift up
   4. Slowly bring opposite elbow to knee and alternate sides without dropping your shoulders at all, really twist from the torso without swaying

1. Double Toe Tap x 15 to 20 
   1. Laying on back with shoulders and ribs firmly to the floor
   2. Lift legs to 90 degrees
   3. Draw in tummy, keep both legs together and knees at the 90 degrees pressing inner thighs together, lower your feet to the floor gently tapping it then bring both back up together on the exhale (this is also great for lower abs!)
   4. Focus on using your lower abs squeezing them in a lifting through pelvic floor to use those deeper core muscles
   5. Make sure you do not move hips or upper back off the floor during this movement

1. Swan Prep x 10
   1. Lay on tummy
   2. Lift arms and legs off the floor, maintaining tummy pulled in
   3. Hold your arms and legs off the floor for 5 seconds with the arms as high as possible, knees straight, thighs off the floor
   4. Focus on shoulder blades pulling down and in and do not let your tummy pop out

1. Teaser x 5 to 10
   1. Lay on your back, legs straight
   2. Inhale prep, draw tummy in
   3. Exhale, lifting your legs (keeping them straight) and torso off the floor at the same time raising your body into a V sit
   4. Hold with arms reaching to feet for a few seconds (without collapsing your back) and control back to the floor

1. Swimming x 20
   1. Lay on tummy
   2. Lift chest and arms off floor
   3. Inhale prep
   4. Exhale, start to move opposite arm and leg at the same time, quickly swapping 
   5. Maintain a centred alignment without swaying
   6. Keep abdominals pulled in

Always go for alignment, balance from front to back and a tall posture. Over time you will start to notice a taller feel within your body and you will become great at self correcting your posture as all your core muscles will know when out of alignment.

Keeping powering on with your core ! 

Let me know if you have any questions at all.