14 Pilates Exercises to Develop Your Powerhouse

March 5, 2024

The best thing you can do for your body is to have a strong powerhouse, which means a strong core. A strong core is the foundation of top health. A strong core means great balance, stability, and posture. This helps you freely participate in everyday activities like lifting heavy things, bending down, and reaching for things. When you have good core strength, these activities turn out to be a piece of cake for you. But in the opposite case, you might struggle with these simple daily activities. You might feel uncomfortable, stiff, or restricted. This article will help you understand what a powerhouse is and how Pilates can help you build a stronger one.

What is Powerhouse?

Most people have this misconception that a core is just comprised of the abs, but in reality, it is more than that. It’s the center of your body, from under your ribs to your buttocks. The powerhouse includes muscles in your back, abs, hips, butt, inner thighs, and pelvic floor. This part of your body can be called the corset that closely holds the organs—more like keeping them in position and helping them work well. For your core to be strong, it needs to work with your breath. Try to find a balance between using your muscles and relaxing them instead of always tensing them up. Now let’s take a look at 15 Pilates Exercises that will strengthen your core/develop your powerhouse.

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Pilates exercises that Develop your Powerhouse

1. Breathing

Level- Easy for beginners
Muscles targeted- Respiratory muscles, abdominals (for pelvis stabilization)
Repetitions- 3–5

How to do it?

Lie down on your back.
Bend your knees and keep your feet flat on the floor.
Put your hands on your rib cage.
Inhale slowly through your nose, expanding your rib cage and feeling the air filling your hands and the back of your rib cage.
Exhale slowly, feeling your hands move closer together as your rib cage sinks down toward the floor.

2. Shoulder Bridge Preparation

Level- Suitable for beginners
Muscles targeted- Glutes, hamstrings, inner thighs, pelvic floor, back muscles
Repetitions- 5

How to do it?

Lie on your back with your knees bent, and your feet parallel and hip-width apart.
Place a pillow, block, or mini ball between your thighs.
Inhale to prepare yourself.
As you exhale, gently squeeze the mini ball, push your feet into the floor, and lift your spine off the mat. Start by tilting your pelvis, then gradually peel your lower and mid-back off the floor until your body forms a straight line from your shoulders to your knees.
Inhale and maintain this position.
Exhale as you lower your spine back down to the mat, focusing on lengthening your torso.

3. Leg Lifts

Level- Beginner
Muscles targeted- Transverse abdominis (deep abdominal muscle below the belly button), back muscles
Sets- 3–5

How to do it?

Lie on your back with knees bent.
Keep your feet parallel and hip-width apart.
Inhale, focusing on breathing into the back of your ribs.
Exhale slowly, engaging your pelvic floor and abdominals by imagining tightening a belt.
Lift one leg up into a tabletop position without moving your hips, pelvis, or back.
Inhale and hold this position.
Exhale, keeping control, and lift the second leg into the tabletop position without popping your abdominals or arching your back.
Hold this position for 5 counts, remembering to breathe.
Exhale with control as you lower your feet back to the floor.

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4. Toe Taps

Level- Beginner
Muscles targeted- Abdominals, hip extensors
Repetitions- 5 on each leg

How to do it?

Lie down on your back.
Bend your knees and keep your feet parallel and hip-width apart.
Exhale and lift one leg into a tabletop position (same as the exercise above).
Inhale to hold this position.
Exhale again to lift the second leg into tabletop, making sure not to pop your abdominals or arch your back.
Inhale in this position.
Exhale with control as you touch one foot to the floor, keeping your other leg stable.
Inhale as you bring your leg back to the tabletop.
Repeat the process with the opposite leg.

5. Single Leg Stretch

Level- Suitable for beginners to intermediate levels
Muscles targeted- Abdominals, back muscles, hip extensors
Repetitions- 8 on each leg

How to do it?

Lie on your back with both legs bent, knees directly above your hips (forming a tabletop position).
Exhale and lift your head, neck, and shoulders off the floor, bringing your gaze towards your knees.
Place your hands on the sides of your knees.
While exhaling, extend one leg out at a 45-degree angle or lower, ensuring your back and pelvis remain stable. Avoid arching your back, and watch for your abdominals bulging outward. Reach your hand on the same side as the extended leg towards the opposite ankle.
Inhale and bring the extended leg back to the starting tabletop position.
Repeat the same process with the opposite leg.

6. One Leg Circle

Level- Suitable for beginners
Muscles targeted- Abdominals, hamstrings, hip flexors, hip abductors, and adductors
Repetitions- 5 times in each direction

How to do it?

Lie on your back with both legs straight on the floor, trying to keep your pelvis neutral.
Exhale as you lift one leg up into the air (you can slightly bend your knee if needed).
Keep your hips stable and inhale as you move the lifted leg across your body.
Exhale as you make a circle with your leg, focusing on keeping your pelvis steady.
Repeat this movement 5 times in each direction, then switch legs.
Modification:
If you feel any discomfort with both legs straight, bend both knees slightly and gradually work towards straightening them.

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7. Side Bend Preparation

Level- Suitable for beginners to intermediate
Muscles targeted- Obliques, shoulder stabilizers
Repetitions- 8–10

How to do it?

Start by lying on your side.
Support your upper body by pressing up on your forearm and elbow. Keep both knees bent, with your feet positioned behind you and your knees aligned with your hips.
Exhale as you push your forearm into the floor, lifting your hips upwards.
Inhale as you lower your hips halfway down.
Exhale again to lift your hips up. Repeat this movement 8–10 times.
Inhale as you lower your hips down with control.
Switch to the other side and repeat the exercise.

8. Sidekick

Level- Suitable for beginners to intermediate
Muscles targeted- Abdominals, hip extensors, hip flexors
Repetitions- 8-10 on each side

How to do it?

Lie on your side with your bottom arm stretched out overhead, and rest your ear on your arm.
Keep your knees straight and bring your feet forward, angling your legs about 30–45 degrees in front of your body.
Imagine gently tightening a belt around your waist to engage your abdominals.
Lift your top leg until it’s in line with your hip.
Without arching or flexing your back, inhale as you kick your leg forward.
Exhale as you kick your leg back, opening your hip and engaging your glutes and hamstrings.
Throughout the movement, aim to keep your hips stacked and your spine long, without arching, tucking, or rolling your pelvis out of position.
Repeat the movement 8–10 times, then switch sides.

9. Side Leg Lifts

Level- Suitable for beginners and intermediate
Muscles targeted- Abdominals (especially obliques), back muscles, inner thighs
Repetitions- 8-10

How to do it?

Lie on your side with your legs straight, aligning them with your hips.
Extend your bottom arm overhead and rest your ear on it.
Use your top arm’s hand on the floor in front of your lower belly for support.
Exhale as you lengthen your legs and upper body in opposite directions, lifting both legs off the floor.
Inhale slowly as you lower your legs back down.
Repeat this movement 8–10 times, then switch to the other side.

10. Swan Dive

Level- Suitable for beginners to intermediate
Muscles targeted- Back extensors, abdominals, hip extensors
Repetitions- 5-8

How to do it?

Lie face down on the floor with your elbows parallel and bent. Keep your hands flat on the floor, aligned with your shoulders.
Engage your body, draw in and lift your abs, and lengthen your lower back (avoid arching or sinking).
Keep your legs straight and engaged, with hamstrings and glutes activated.
Inhale and visualize reaching through the top of your head.
Gently press into the floor with your hands, lifting your head, chest, and ribs as far as comfortable without straining.
Exhale as you lengthen your torso and return to the mat.
Repeat this movement 5–8 times.

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11. Swimming Preparation (Bird Dog)

Level- Suitable for beginners to intermediates
Muscles targeted- Abdominals, hip extensors, back extensors
Repetitions- 8–10 on each side

How to do it?

Get down on all fours, positioning your knees directly under your hips and your hands under your shoulders.
Keep your spine neutral, ensuring your head is aligned with your shoulders.
Exhale and engage your abdominals by pulling them in and up. Without tilting your body or arching your back, lift one leg straight behind you and the opposite arm straight in front of you.
Hold this position, focusing on your breath, for a slow count of 3.
Inhale smoothly as you lower your leg and arm back to the starting position.
Repeat the movement on the other side.

12. Leg Pull Front Prep (Hovers)

Level- Suitable for beginners to intermediate
Muscles targeted- Abdominals, pelvic floor, arms
Repetitions- 5-8

How to do it?

Begin on all fours, ensuring your hands are aligned with your shoulders and your knees are aligned with your hips.
Inhale deeply, expanding the side and back of your ribs.
As you exhale, engage your abdominal muscles by pulling them inward and upward. Simultaneously, lift your knees about 2 inches (5 cm) off the floor.
Hold this position for 2–3 breaths.
Inhale steadily and lower your knees back to the floor.
Repeat this sequence 5 times.

13. Roll Down

Level- Suitable for beginners and intermediate
Muscles targeted- Abdominals, back extensors
Repetitions- 5-8

How to do it?

Start by sitting up straight with your knees bent and feet flat on the floor.
You can extend your arms forward or gently place your hands on the back of your thighs.
Exhale as you engage your pelvic floor and abs, and slowly tilt your pelvis to curl your lower back halfway towards the floor.
Inhale and hold this curled position.
Exhale as you return to the starting position.

14. Crisscrosse

Level- Suitable for beginners to intermediate
Muscles targeted- Abdominals (especially obliques), hip extensors
Repetitions- 8–10 (on each side)

How to do it?

Lie on your back with both legs bent at a 90-degree angle (like a tabletop) and your hands supporting your head.
Exhale and lift your head, neck, and shoulders off the ground, bringing your ribs towards your belly button.
Inhale and hold this position.
Exhale as you twist your upper body, bringing your elbow towards the opposite knee while straightening the same leg.
Inhale as you return to the starting position.
Exhale again as you twist to the opposite side, bringing the other elbow towards the opposite knee.
This completes one repetition. Repeat 8–10 times on each side.

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Takeaway

Overall, having a strong core is important for your overall health. Having a strong core not only promotes better balance, stability, and posture but also promotes healthy spine and joints. The 15 pilates exercises mentioned in this article will help you train your core and build your body’s powerhouse. These exercises target various muscles in your body, including your abdominals, back muscles, hips, and thighs. From simple movements like breathing exercises to more challenging ones like the plank, each exercise builds a stronger, more resilient core.

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