Pilates: From core to more

Pilates is a low-impact exercise system that builds strength, elongates muscles, improves flexibility and enhances balance through mindful, controlled movements. Developed by Joseph Pilates in the 1920s to rehabilitate injured soldiers, Pilates emphasizes coordinated breathwork, proper body mechanics and engaging the deep abdominal muscles that stabilize your body.

At your core, Pilates teaches you to use breath and alignment to create strength from the inside out. The focus is on concentration, control and precision — moving with purpose and flow.

“Your breath is your core,” says Julia Chubaryan, certified Pilates instructor and owner of Studio Fala Moves in Chicago.

Because Pilates connects movement with breath, it helps people feel calmer and more grounded. Many feel more at ease in their bodies, with less pain, better posture and greater range of motion.

Workouts are gentle on joints, making them ideal for those recovering from injuries or wanting to avoid strain. Exercises can be done on spring-loaded machines or on a floor mat. Since Pilates targets deep muscle groups, it improves mobility and tone, especially in the arms, legs and core.

Chubaryan sums it up perfectly: “Strong. Connected. Balanced.”

Exercises

Breathing 

Strengthens respiratory muscles and abs to stabilize the pelvis

1.   Lie on your back, with knees bent, feet flat on the floor. Place hands on rib cage.

2.   Inhale through your nose, breathing into hands and back of rib cage.

3.   Exhale and feel hands sliding towards one another as rib cage sinks to the floor.

4.   Repeat 3-5 times.

 

Single-leg Stretch

Strengthens abs, quads and hip flexors; stabilizes spine, improves coordination

1.   Lie on your back, with knees in a tabletop position.

2.   Lift head and neck off the floor while holding hands on knees.

3.   Pull one knee towards chest and extend the other leg straight out above the floor as you exhale.

4.   Inhale to prepare, then exhale as you extend your other leg.

5.   Repeat 8-12 times.

 

Leg Circle

Stretches and strengthens hamstrings, hip flexors, hip abductors, adductors and abs

1.   Lie on back with both legs straight on the floor, with a neutral pelvis.

2.   Exhale to lift one leg in the air (knee can be slightly bent).

3.   Keep hips still and inhale to reach the leg in the air across your body.

4.   Exhale to make a circle with your leg, keeping pelvis stable.

5.   Repeat 5 times in each direction and switch legs.

 

Toe Taps

Strengthens hip flexors, supports spine and stabilizes pelvis and lower back

1.   Lie on back, with knees directly over hips and bent at right angles.

2.   Engage abs by drawing belly button towards the spine. Keep arms relaxed by your side.

3.   With spine neutral and knees bent, lower right foot until toes tap the floor, inhaling as you lower.

4.   Alternate legs, exhaling as you raise your leg.

5.   Repeat 5 times on each leg.