This is one of the most popular Pilates exercises for developing your core strength and stability. The plank is known to target abdominal muscles and shoulder stability. Full optimization is achieved through the integration of the core stabilization muscles in the pelvic-lumbar region and the shoulder girdle. Good
alignment and solid stabilization must be present. The arms, glutes and legs should be active as well.

The most common plank is the front plank which is held in a push-up position with the body’s weight borne on forearms, elbows and toes. You will identify that a plank is successfully performed when good form is achieved (the body is in a straight line from head to toe), you can feel your core (center) is working and your hands are directly under your shoulders.

The Pilates Criss Cross focuses on the abdominal muscles with emphasis on the obliques. This exercise involves flexion and rotation of the spine, develops pelvic stabilization and trunk rotation, and defines your waist.

Tip: Always keep a lot of length between your shoulders and your ears. Imagine that your back is very wide and that your shoulder blades are sliding down your back as you raise yourself off the mat. Keep your elbows wide and stable. Rotate from the waist.

Instructions:

1. Lie on your back and draw your knees to your chest in table-top position. Your knees are bent and your fingers laced behind your head.
2. Lift your shoulder blades off the mat and exhale to twist your right shoulder toward your left knee as you extend and straighten the right leg out, rotating the trunk toward the bent knee.
3. Come back to centre on the inhale and then exhale to twist to the other side, changing legs simultaneously as the trunk passes through the centre.
4. Work up to 15 reps on each side.

Often used as a warm-up and cool-down exercise to relieve tension, restore body balance and stretch your legs. The rolling motion strengthens the abdominal muscles and improves blood circulation throughout your body. It also stretches and increases mobility in the back, spine, neck and hamstrings and works on improving your posture.

Instructions:

1. Begin by standing with your feet hip-distance apart and your spine in neutral position. Your legs and feet should be parallel to each other. Let your arms relax along the sides your body.
2. Inhale and lengthen your spine as you prepare to move. Scoop in your abs; you will keep them pulled in throughout the exercise.
3. In the exhalation, tuck your chin under and lengthen the back of your neck. Nod your head forward and let your shoulders drop forward as you start bending your upper back. Bend your knees slightly and continue rolling your entire spine forward and down, one vertebra at a time. Roll down as far as you comfortably can go while keeping your neck, head, and shoulders relaxed. Your arms should dangle from your shoulders.
4. Keeping your abs scooped and your body draped forward, inhale and tuck your pelvis slightly. Then exhale and begin to reverse the movement, slowly rolling back up, one vertebra at a time. Keep your navel pulled in deeply as you roll your torso back upright.
5. Return to your starting position. Then repeat the move 5-10 times.

The Pilates swimming exercise strengthens the muscles on the back of your body including the butt, thighs and your back muscles. Keep your head and your neck working as extensions of your spine and don’t break the line at the neck. Shoulders are relaxed throughout and abdominals engaged and lifted off the mat.

Instructions:

1. Lie flat on your belly with your arms stretched out in front of you and legs outstretched behind you. Squeeze your inner thighs and heels together. If this position feels too compressive on your lower back, allow your legs to open slightly but still keep them turned out, with your heels dropped toward each other and your knees facing away from each other.
2. Breathing continuously: Pull your navel up and off the mat and raise your head off the mat slightly as you simultaneously lift your right arm and your left leg off the mat. Squeeze your butt and try to keep pressing your pubic bone down the mat.
3. Switch arms and legs and begin an even rhythm of swimming, alternating arms and legs. Think of reaching your arms and legs long away from yourself, extending your body as much as possible.
4. Swim continuously for a total of 24 total beats (6 full breaths). Try to complete 4 swimming beats on the exhale and 4 beats on the inhale.
5. Finish by pressing back to rest position, sitting on your heels to release your back.