When it comes to strength training, most people think of lifting heavy weights or using machines. However, there's another effective and versatile approach that can take your strength training to the next level: Pilates. Pilates is a low-impact exercise method that focuses on core strength, flexibility, and overall body conditioning. By incorporating Pilates moves into your strength training routine, you can improve your posture, enhance stability, and target muscles that are often neglected. We’re giving you five Pilates moves that will help you build strength and sculpt a well-balanced physique.

The Hundred:
The Hundred is a classic Pilates exercise that engages your entire core, boosts circulation, and increases endurance. To perform this move, lie on your back with your knees bent and feet flat on the floor. Lift your head, neck, and shoulders off the ground, reaching your arms forward. Begin pumping your arms up and down while inhaling for five counts and exhaling for five counts. Repeat for ten full breath cycles. This exercise not only strengthens your abs but also challenges your breath control and builds a solid foundation for other Pilates movements.

Single Leg Circles:
Single Leg Circles target your hips, glutes, and lower abdominals, promoting stability and strength. Start by lying on your back with your legs extended. Lift one leg toward the ceiling and draw a circle with your toes, keeping your hips stable. Repeat five times in each direction, then switch legs. This exercise improves hip mobility, strengthens the core, and enhances muscle coordination.

Pilates Push-Up:
Pilates Push-Ups are an effective variation of the traditional push-up that adds an extra challenge to your upper body and core muscles. Begin in a plank position with your hands directly under your shoulders and your body in a straight line. Lower your chest toward the floor while keeping your elbows close to your body. Exhale as you push yourself back up to the starting position. Repeat for 8-10 reps. This exercise targets your chest, triceps, shoulders, and core, promoting overall upper body strength and stability.

Teaser:
The Teaser is a Pilates move that strengthens your core, improves balance, and works your entire body. Start by lying on your back with your legs extended and arms reaching overhead. Engage your core and lift your upper body and legs off the ground, coming into a V-shape position. Hold for a few seconds, then slowly lower back down with control. Repeat for 8-10 reps. This exercise challenges your abs, back, and hip flexors while enhancing overall body control and coordination.

Swimming:
Swimming is a dynamic Pilates exercise that targets your back extensors, glutes, and hamstrings. Begin by lying on your stomach with your arms extended overhead and legs straight. Lift your chest, arms, and legs off the ground while fluttering your arms and legs up and down, as if swimming. Breathe deeply and maintain a stable core throughout the movement. Continue for 30 seconds to a minute. This exercise improves spinal strength, enhances posture, and activates multiple muscle groups simultaneously.

By adding these five Pilates moves into your strength training routine, you can experience a whole new level of strength, stability, and body awareness. Pilates offers a unique approach to building strength, focusing on core engagement, proper alignment, and controlled movements. Whether you're a beginner or an experienced athlete, these exercises will help you develop a well-rounded physique while promoting functional strength. Want a full Pilates experience? Check out our class schedule here to give Pilates a try and unlock the full potential of your strength training journey.