15 Pilates Moves That Get Results

Check out this answer from Consensus:

Pilates is a versatile exercise method that can significantly enhance various aspects of physical fitness, including muscle endurance, flexibility, balance, and posture. Here are 15 Pilates moves that have been shown to deliver effective results, based on recent research findings.

1. The Hundred

This classic Pilates move is excellent for building abdominal endurance and improving core strength. It involves lying on your back, lifting your legs to a tabletop position, and pumping your arms while maintaining a steady breath pattern1.

2. Roll-Up

The Roll-Up is a fundamental exercise that enhances flexibility and strengthens the abdominal muscles. It involves slowly rolling up from a lying position to a seated position and then back down, focusing on controlled movement1.

3. Leg Circles

Leg Circles are designed to improve hip flexibility and strengthen the core. Lying on your back, one leg is extended towards the ceiling, and small circles are drawn in the air, engaging the core throughout the movement2.

4. Single-Leg Stretch

This move targets the abdominal muscles and improves coordination. It involves lying on your back, pulling one knee towards the chest while extending the other leg, and alternating sides3.

5. Double-Leg Stretch

Similar to the Single-Leg Stretch, this exercise works on core strength and flexibility. Both knees are pulled towards the chest, then extended outwards while the arms reach overhead3.

6. Spine Stretch Forward

This exercise enhances spinal flexibility and posture. Sitting with legs extended, the spine is stretched forward, reaching towards the toes while maintaining a straight back4.

7. Saw

The Saw is a rotational exercise that improves flexibility and core strength. Sitting with legs apart, the arms are extended to the sides, and the torso twists to reach one hand towards the opposite foot4.

8. Swan Dive

This move strengthens the back muscles and improves spinal extension. Lying face down, the upper body is lifted off the mat, and the arms are extended forward, mimicking a diving motion5.

9. Side Kick Series

The Side Kick Series targets the hips and thighs, enhancing strength and flexibility. Lying on one side, the top leg is lifted and moved forward and backward in a controlled manner6.

10. Teaser

The Teaser is a challenging move that builds core strength and balance. From a lying position, the legs and upper body are lifted simultaneously to form a V-shape, balancing on the sit bones7.

11. Plank

A staple in many fitness routines, the Plank strengthens the core, shoulders, and arms. It involves holding a push-up position with a straight body line from head to heels8.

12. Mermaid

This exercise improves lateral flexibility and core strength. Sitting with legs folded to one side, the arm is extended overhead, and the torso bends sideways, stretching the side body9.

13. Corkscrew

The Corkscrew enhances core strength and spinal flexibility. Lying on the back, the legs are lifted towards the ceiling and moved in a circular motion, engaging the core9.

14. Shoulder Bridge

This move strengthens the glutes and hamstrings while improving spinal flexibility. Lying on the back, the hips are lifted towards the ceiling, forming a bridge position10.

15. Pilates Push-Up

A variation of the traditional push-up, this exercise targets the upper body and core. Starting in a standing position, the body rolls down to a plank, performs a push-up, and then rolls back up10.

These Pilates exercises are not only effective in improving physical fitness but also adaptable to various fitness levels, making them accessible to a wide range of individuals. Incorporating these moves into your routine can lead to significant improvements in strength, flexibility, and overall well-being.