Core Pilates exercises work deeper muscles that support posture, balance and daily movement. A celebrity fitness trainer shares 5 underrated moves that quietly build real core strength.
When people talk about core workouts, they usually think of intense abs, planks, or intense sit-ups. But your core is more than just visible abs. It includes deep muscles around your abdomen, lower back, hips, and pelvis that help you move, bend, lift, and even sit properly. This is where Pilates stands out. Instead of fast or high-impact movements, Pilates focuses on slow, controlled exercises that strengthen the body from the inside out. Celebrity fitness trainer Yasmin Karachiwala often highlights how Pilates targets the deep stabilizing muscles that many workouts miss.
Research published in the Journal of Multidisciplinary Health Care shows that regular Pilates practice improves strength, stability and functional movements, while reducing lower back discomfort. Here are five underrated Pilates exercises that deserve a place in your routine.
Why is Pilates better for core strength than abs?
Unlike abs which mainly work the superficial muscles, Pilates activates the transverse abdominals, the deepest core muscle. According to Karachiwala, this muscle acts as a natural support belt for the spine, thereby improving posture and reducing the risk of injury. Controlled breathing and precise movements make Pilates particularly effective for long-term core stability.
1. Taps on toes (supine)
This exercise strengthens the deep core while maintaining pelvic stability.
How to do it: Lie on your back with your legs in a tabletop position. Lower one foot to tap the floor, then return. Slowly alternate sides.
Why it’s underrated: It sounds simple, but it provides excellent basic control when done correctly.
2. Single Leg Stretch
This dynamic movement targets the lower abdominals and improves pelvic stability.
How to do it: Lie on your back, lift your head and shoulders, extend one leg while holding the other, then switch.
Why it’s underrated: Often ignored for advanced movements, but is very effective when performed with control.
3. Stretching both legs
This movement tests coordination and deep muscle activation.
How to do it: Pull your arms and legs away from your body, then circle your arms and bring your knees in.
Why it’s underrated: Its simplicity masks the effectiveness with which it fuels the entire heart.
4. Corkscrew
The corkscrew targets rotational strength and spinal stability.
How to do it: With your legs raised, slowly circle them while keeping your shoulders on the floor.
Why it’s underrated: Less popular than advanced variants, but extremely effective when controlled.
5. Roll like a ball
This playful movement reinforces THE abs. This exercise is also great for improving spinal mobility.
How to do it: Balance on the seated bones, return to the shoulders, and return smoothly.
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Why it’s underrated: It seems easy but requires strong control, explains Yasmin Karachiwala.
Pilates is not looking for quick burns. However, it builds strength that lasts. As Karachiwala explains, consistency and precision matter more than intensity. These underrated Pilates exercises silently strengthen your core, improve your posture, and support everyday movement, without stressing your spine.
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