Once you've been working out for a while, you'll probably find the same core exercises appear in online workouts again and again. That's because crunches, planks and dead bugs are all effective exercises for developing your core—but they can become a little tedious.
Changing the exercises in your core workouts will also help you continue to improve, challenging the core muscles in new ways.
Pilates is a great type of exercise for developing core strength and includes several core exercises you rarely find featured in traditional strength training workouts. "With Pilates, all of the movements come from the core," explains Chloé Millward, Pilates instructor and the founder of workout platform Pilates with Chloé.
This means that even when you're doing movements that primarily target the glutes or the hamstrings, for example, you should still have engaged your core.
If you're looking to refresh your core workouts, Millward recommends something called a side-lying leg series.
"When you look at these exercises, you'll think they're easy. But actually, if your form is correct, a side-lying series is a game-changer for core strength," says Millward.
As well as the core muscles, you'll target the glutes and the inner thighs with this routine. Plus, it's great for developing stability in the core as well as strength.
"These moves are also pre and post-natal friendly, which means everyone can do them," says Millward.
Millward recommends that you start by completing 10 reps of each of the following exercises on both sides of the body, gradually increasing the rep count every time you do this routine, working your way up to 20. This will ensure you're continuously challenging your muscles.
You can also add ankle weights to make the moves more challenging.
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Pilates side-lying series
1. Side-lying leg lift
- Lie on your side with your body in a straight line. Rest your head on your bottom arm.
- Point your toes and lift your top leg, ensuring it stays aligned with your body.
- Lower the leg slowly and with control, stopping just before your feet touch.
- Repeat for 10 reps on both sides.
2. Side-lying flutter kick
- Lie on your side with your body in a straight line. Prop your head up on your hand.
- Lift both legs just off the mat, making sure your hips don't tip forward or backward.
- Keeping your legs straight, move one leg slightly forward and the other slightly backward, return to the start then repeat, reversing the movements. Continue with small, smooth and controlled movements.
- Repeat for 10 reps on both sides.
3. Side-lying leg circle
- Lie on your side with your body in a straight line. Rest your head on your bottom arm or prop it up with your hand.
- Point your toes and lift your top leg, ensuring it stays aligned with your body.
- Rotate your leg from your hip, drawing small circles in the air with your foot. Focus on keeping the movement smooth and maintaining a consistent circle size.
- Complete 5 reps in one direction, then 5 reps in the other direction. Repeat on lying on your other side.
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