Exercise

5 core-strengthening Pilates moves (that you can do without a reformer)

Reformer Pilates is all over Instagram at the moment. Loved for its calming yet challenging approach, it can help us build serious core strength in a matter of months.

But, with many reformer classes coming in at a premium, it can feel difficult to stick to a regular routine and reap the benefits.

Here, Nathalie Errandonea, founder of NRG barrebody, shows us five effective core-strenghening moves we can do at home without any equipment. Practice these moves a few times a week (ensuring to take rest days) to help build strength and stability.

With each of these moves, go at your own pace and build up gradually. Stop if you feel any pain.

5 core-strengthening Pilates moves (no reformer required)

Kneeling side bend

Starting position: Kneel upright with knees hip-width apart, spine tall. Place both hands behind your head on the base of your skull, elbows wide.
Movement: Lean your upper body to one side, extending one arm toward the floor, reaching with your fingertips as far as comfortable while keeping hips stable.
Stretch: Feel a deep side-body stretch through the ribs, waist, and arms, avoid collapsing forward or arching the back.
Return: Engage your core to lift back to center and bring both hands behind your head, keeping your posture strong and shoulders relaxed.

Repeat this move up to 20 times on each side.

Modified side plank with a leg left

Starting position: Kneel on one leg with the opposite leg extended straight out to the side. Place both hands behind your head, spine tall, and core engaged.
Movement: In one count, lower your upper body away from the extended leg, bringing your hand to the floor beneath your shoulder as the extended leg lifts up to hip height or higher.
Lift and balance: Keep the lifted leg straight and strong, engaging glutes and outer thigh while maintaining a long line from head to toe.
Return: Press through your grounded knee and core to lift back to the starting kneeling position with control.

Repeat this move up to 20 times on each side.

Sit-up variation

Starting position: Lie on your back in a curl-up position—head, neck, and shoulders lifted, arms reaching forward, and legs straight and tight together at a 90% angles if you can.
Movement: Simultaneously extend your arms overhead and lower your legs toward the floor on a diagonal, maintaining the curl-up and engaging your core deeply.
Return: Bring arms back forward and legs back to starting position, keeping the upper body lifted throughout. Avoid arching your lower back.
Focus: Control is key, move slowly to maintain abdominal engagement and protect your spine. This move strengthens the upper and lower abs while challenging coordination.

Repeat this move up to 10 times, take a pause and start again 10 times if you can. Bend your knees if you need to make this exercise easier.

Knee pull with leg lift

Starting position: Lie on your back with one knee pulled into your chest and the other leg is extended towards the ceiling. Your head, neck, and shoulders are lifted off the mat, your core is engaged.
Movement: Stay curling up, holding your knee with both hands to your chest, and move the other leg down to the floor and then back up to the ceiling.
Switch legs: Inhale and exhale and you move your leg up and down in a controlled motion, keeping your pelvis stable and abs pulled in.
Focus: Maintain a lifted chest and relaxed shoulders. This move targets the deep abdominal muscles and improves coordination and core strength.

Repeat this move up to 25 times each side.

Side plank and hip lift

Starting position: Set up in a side plank on your forearm, elbow under shoulder, legs stacked or staggered, and top arm reaching toward the ceiling.
Movement: Lower your hips toward the mat with control, simultaneously sweeping your top arm overhead and slightly forward into a stretch.
Return: Lift hips back to side plank and bring your arm and head back to center together. This targets obliques, shoulders, and improves spinal mobility.

Repeat this move up to 25 times on each side. Keep the bottom knee on the ground if you need extra support in this move.

Practice with Nathalie online