Give these 5 most underrated Pilates core exercises a chance. They can target the deep core muscles, build strong abdominal muscles and correct body posture.
Your core isn’t just your abs. This includes the entire core of your body, including your hips, pelvis, and lower back. Strengthening these areas is important because they help you perform daily activities more easily. A strong core can make it easier to pick up something from the floor, reach items on high shelves in your kitchen, or even maintain better posture. When it comes to core strengthening, you probably think of ab exercises, planks, or bodyweight exercises. But these aren’t the only ways to build a strong core. Some basic Pilates exercises can also do wonders for toning your body and strengthening your core, including your abs.
In a recent Instagram post, celebrity fitness trainer Yasmin Karachiwala shared some underrated Pilates core exercises that target your body in ways you might not expect. She explains: “These movements go beyond the basics to strengthen the deep abdominal muscles, improve stability and improve posture. » She encourages adding them to your routine for a more balanced and effective core workout. Yasmin also explains why these basic Pilates exercises are often overlooked, even though they are incredibly effective.
Basic Pilates exercises: what are the benefits?
Pilates exercises are very effective in strengthening the core, improving posture and improving stability. These exercises target the deep abdominal muscles, lower back, hips and pelvis, promoting better balance and flexibility. Basic Pilates exercises can also reduce the risk of injury by improving muscle coordination and pelvic alignment. A study published in the Journal of Multidisciplinary Health Care found that regular Pilates practice significantly improved participants’ core strength and stability, leading to better functional movements and reduced lower back pain.
Basic Pilates exercises
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Here are 5 basic Pilates exercises that can help you strengthen your abdominal muscles and can be done in the comfort of your home:
1. Taps on toes (supine)
“This is one of the excellent core exercises of Pilates that strengthens the transverse abdominals, which are the deep muscular layer of the core,” says Karachiwala. This muscle plays an important role in stabilizing the pelvis and spine, thereby reducing the risk of injury, particularly to the lower back. It can also improve your overall body posture.
How to perform:
- Start by lying on your back with your knees bent 90 degrees and your feet flat on the floor. Engage your core and place your hands on the floor.
- Lift your legs into a tabletop position (knees above hips).
- Slowly lower your right foot toward the floor, gently tapping the toe before returning to tabletop position. Keep your pelvis stable and avoid letting your lower back arch.
- Repeat with your left leg. Continue alternating taps, keeping your core engaged and your movements controlled.
Why it’s underrated: This fundamental exercise is often overlooked in favor of more advanced movements, but it’s great for building core stability.
Also read: Pilates Ball Workout: 7 Exercises to Build Core Strength
2. Single Leg Stretch
The single-leg stretch is a dynamic movement that builds core strength while improving pelvic stability. It also improves coordination because it forces you to move one leg at a time while keeping your core engaged. This basic Pilates exercise improves flexibility in the hips and legs while strengthening the abdominals.
How to perform:
- Start lying on your back with your knees bent and pulled toward your chest.
- Lift your head, neck, and shoulders off the mat, engaging your core.
- As you extend your right leg to a 45-degree angle, hold your right leg with your hands.
- Keep your body engaged and your head lifted, straightening your left leg.
- Repeat the movement, focusing on controlling the movement with your core muscles and keeping your lower back pressed against the mat to avoid strain.
Why it’s underrated: Often overshadowed by more advanced core exercises, this is a fundamental movement with excellent benefits.

3. Stretching both legs
The double leg stretch is a great full-body exercise that strengthens the entire core, including the upper and lower abdominals. This movement also challenges coordination and balance and improves breathing control. By simultaneously extending the legs and arms, this exercise activates the deep core muscles and increases flexibility in the lower back and legs.
How to perform:
- Start in a position similar to the single-leg stretch, lie on your back with your knees bent and pulled toward your chest, head, neck, and shoulders lifted off the mat.
- Hold your ankles with your hands, then extend both arms above your head and both legs straight toward the mat. Keep your arms and legs a few inches off the floor to ensure your core is fully engaged.
- Circle your arms out and around while bringing your knees toward your chest, and repeat the movement, engaging your core to maintain control.
- Remember to keep your lower back pressed against the mat, to avoid any hunching or strain.
Why it’s underrated: Often overlooked because of its simplicity, this basic Pilates exercise is one of the most effective full-body engagement exercises.
Check out Yasmin Karachiwala’s Instagram post:
4. Corkscrew
This core Pilates exercise targets the obliques and deep core muscles, which are responsible for rotational movement and stabilization of the spine. This exercise also improves spinal mobility and pelvic stability, making it a fantastic choice for improving posture and preventing lower back pain, according to Karachiwala.
How to perform:
- Start by lying on your back with your arms alongside your body for stability. Lift your legs off the mat at a 90-degree angle.
- Inhale as you lower your legs to one side while keeping them straight, then exhale as you circle your legs to the opposite side, engaging your obliques as you rotate your pelvis and spine.
- The goal is to move your legs in a smooth, controlled circular motion, ensuring that your shoulders remain stable on the mat and your core remains engaged.
- Repeat the movement, alternating directions after a series of rotations.
Why it’s underrated: It’s less popular than its advanced variants (e.g. the Jackknife) but provides significant benefits when used with control.
5. Roll like a ball
This ball-like roll is a core Pilates exercise that engages the deep abdominals and promotes spinal mobility. “This fun movement strengthens the core while improving coordination and balance,” says Karachiwala. The exercise also helps massage the spine, improving circulation and flexibility of the back.

How to perform:
- Start sitting on the mat with your knees pulled toward your chest and your hands gripping your shins.
- Round your back and lift your feet off the floor, balancing on your sit bones.
- Return toward your shoulder blades, maintaining a rounded shape with your spine.
- As you ride, don’t let your head fall back or your neck get strained.
- When you reach the bottom of the roller, immediately reverse the movement and return to the seated position, using your core to control the movement.
- Repeat the rolling action several times, focusing on balance and smoothness rather than speed. The goal is to ride fluidly and maintain core control throughout.
Why it’s underrated: Sometimes considered too playful, it’s a real test of strength and balance.
So ladies, try these basic Pilates exercises at home and see the rapid changes!
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