Pilates is renowned for building strength, improving flexibility, and enhancing body awareness. If you’re looking to get stronger, incorporating classical mat exercises into your routine is a fantastic way to start. Here are three of the best Pilates exercises for building strength that you can do right from your mat at home.

1. The Hundred 🏋️‍♀️

The Hundred is a staple in any Pilates practice, especially for building core strength. This exercise engages your entire core, including your deep abdominal muscles, crucial for stability and power.

How to do it:

  • Lie on your back with your knees bent and feet flat on the mat.
  • Lift your legs to a tabletop position, or extend them straight out at a 45-degree angle for more challenge.
  • Curl your head, neck, and shoulders off the mat, extending your arms by your sides.
  • Pump your arms up and down in small pulses, inhaling for five counts and exhaling for five counts.
  • Complete 10 sets of 10 pumps to reach 100.

Why it works: The Hundred challenges your endurance and engages your core muscles throughout the movement, building a solid foundation for all Pilates exercises.

2. The Roll-Up 🚀

The Roll-Up is a powerful move that targets your entire core and improves flexibility in your spine—essential for strength and mobility.

How to do it:

  • Start lying on your back with your legs extended and arms reaching overhead.
  • Slowly peel your spine off the mat, one vertebra at a time, reaching towards your toes as you exhale.
  • Inhale as you reverse the movement, rolling back down to the mat with control.
  • Repeat 5-8 times.

Why it works: The Roll-Up is more effective than many traditional ab exercises, such as sit-ups, as it engages the core in a full range of motion, improving both strength and flexibility.

3. The Plank 🌟

Planks are excellent for building total body strength, particularly in your core, shoulders, and legs. This exercise requires stability and endurance, making it key for anyone looking to strengthen their body.

How to do it:

  • Start on all fours, then step your feet back into a push-up position.
  • Your body should form a straight line from head to heels.
  • Engage your core, and hold this position for 30 seconds to a minute, keeping your hips level and spine neutral.
  • For added challenge, try lifting one leg at a time or transitioning to a side plank.

Why it works: The Plank is a comprehensive strength-building exercise targeting multiple muscle groups, promoting a strong and stable body.

Incorporating these classical Pilates mat exercises into your routine will help you build the strength you need to support a healthy, balanced body. Whether you’re a beginner or a seasoned practitioner, these moves can be adapted to suit your fitness level and goals. If you need a little guidance, we’re here to help with private in studio or virtual lessons!

Roll out your mat, try these exercises, and feel the power Pilates can bring to your body! 💥

Tags: #PilatesLovers #FitnessEnthusiasts #StrengthTraining #ClassicalPilates #CoreStrength #HomeWorkoutRoutine