You only need these eight Pilates moves to strengthen your core and reduce back pain

If you're bored of standard abs workouts, it's time you turned to Pilates. This exercise can help you build muscle and improve your balance, while also giving you the opportunity to get in a good stretch. 

Pilates abs workouts typically require very little equipment; the one outlined below uses nothing more than a yoga mat. This makes it an ideal option if you can't make it to the gym or prefer to train at home. 

Developed by personal trainer Aimee Victoria Long, the workout features just eight moves, each designed to help you get a stronger core. And, you'll be happy to hear, there isn't a sit-up in sight. 

"Pilates is amazing for many things, but in particular it benefits your core,"  Long explains. "Your core plays such a pivotal role in everyday life as well as other workout disciplines like strength training and running. For example having a strong core helps with balance, picking shopping off the floor, or carrying your children."

How to do Aimee Victoria Long's eight-move Pilates for abs workout

You'll work through the movements below as a circuit, performing each one for a set amount of time which will vary depending on your previous Pilates experience. "If you’re a beginner, start by performing each exercise for 30 seconds and complete two rounds [of the circuit]," instructs Long.

"As you start to feel stronger and more competent, go for 45-seconds on each exercise and complete four rounds. Finally, if you’re experienced with Pilates, do each exercise for 60 seconds and repeat for four or five rounds."

You can also take a short rest between each exercise to allow your core muscles to recover slightly. To begin with, try giving yourself 30 seconds between movements to get a feel for the routine.  

You can always increase these rest periods to make the session a bit easier or decrease the rest times to make it more challenging. 

1. Single-leg stretch

• Lie flat on your back and bring both knees into your chest and place your hands on your shins, then lift your head off the floor. Extend your right leg out in front of you, keeping your right foot a few inches above the ground.
• Bring your right knee back to your chest, then repeat with your left leg. Keep your lower back on the floor and your core engaged throughout.
  

2. Criss-cross

• Lie flat on your back, bring both knees into your chest, and place your hands on the back of your head, keeping your elbows wide, then lift your head off the floor.
• Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.
• Continue alternating sides.

3. Double-leg stretch

• Lie flat on your back, bring both knees to your chest, and lift your head off the ground and place your hands on your knees. Extend both legs out in front of you and reach both of your arms overhead. 
• Keep your feet off the floor and try to get your legs as straight as you can while still keeping your lower back on the floor. Bring your knees back into your chest, and at the same time circle your arms out and around to your knees.

4. Plank leg lift

• Start in a high plank with your arms fully extended and your hands directly under your shoulders. Alternate lifting one leg off the floor as high as you can but not past shoulder height.
• Keep your core, butt and quads engaged throughout, as this will stop you rocking your hips.
  

5. Plank rock

• Start in a high plank, with your arms straight and your hands directly under your shoulders.
• Keeping your arms straight, rock your whole body forward a couple inches, then backwards a couple of inches. Keep your core, butt, and quads engaged the entire time.

6. Pilates 100

• Lie flat on your back. Lift both legs up toward the ceiling and lower them halfway, so that they’re at around a 45-degree angle, and lift your head off the floor.
• Extend your arms towards your toes, with your palms facing down. Pump your arms up and down, lowering and raising your hands a few inches each time, as you inhale for five counts and exhale for five counts.
• Repeat this breathing pattern 10 times while holding the position (resulting int 100 total repetitions). 

7. Scissor kick

• Lie flat on your back, extend your right leg up so it’s perpendicular to the floor, Bring your hands behind your right leg, pulling it gently towards your head, then lift your head off the floor.  
• Extend your left leg in front of you, lifting your foot slightly off the floor. Simultaneously lower your right leg so it's a few inches off the ground and raise your left leg so it's perpendicular with the floor. Pulling your left leg in toward you and let your right leg hover above the floor.
• Repeat this movement sequence, switching leg with every rep. 

8. Roll-up

• Lie flat on your back with your arms extended above your head, resting on the floor. Keeping your arms straight, lift them up so your wrists are directly over your shoulders.
• Slowly curl your spine off the floor, starting with your shoulders and ending with your lower back. Curl up to a seated position, then continue to fold your torso over your legs as far as you can, reaching your hands towards your toes.
• Reverse the movement to roll back down to the floor, returning your spine to the mat, staring with you lower back and ending with your shoulders.

Aimee Victoria Long's top tips

Some of these movements are quite challenging, but there are things you can do to tweak your technique and make them a little more accessible. 

For example, during the double-leg stretch and Pilates 100 you can bend your knees so your shins are parallel with the floor. This will still work your core muscles, but you'll put less stress on them to make the moves slightly less demanding. 

You can also perform any plank variations with your knees on the floor rather than just your feet, Long says. 

If you're looking for more alternative abs workouts, try this 10-minute core-strengthening Pilates routine from instructor Callie Jardine. Or you could try a core yoga session instead and decide for yourself which practice wins the Pilates vs yoga debate.