15 Pilates Exercises That Require Zero Fancy Equipment To Work Your Core From Every Angle

Bridging

Laying on your back, knees bent, feet flat and hip width apart. Tuck the tailbone to roll up segmentally into a bridge. Pause for a moment at the top to engage glutes. Roll down segmentally through the spine. Reps: 2 x 10

Abdominal Curl

Laying on your back, knees bent, feet flat and hip width apart, hands clasped around base of skull. Tuck chin slightly and curl up head, neck and shoulders. Using abdominals to knit front ribs in and down. Slowly control back down. Reps: 2 x 10

Toe taps

Lifted in an abdominal curl, bring legs to tabletop position (90/90). Hinge at the hip joint to tap one foot to the floor. Lift leg back to table top using low abdominals. Reps: 2 x 10 (each leg) STILL

Bicycle

Lifted in an abdominal curl, legs in tabletop (90/90). As one leg extends forward, twist chest towards your opposite leg using oblique muscles. Keep hips grounded as you twist. Come back to start position and swap sides. Reps: 2 x 10 (each side)

Side lying leg lift

Lying on your side, shoulders in line with hips, bottom leg bent, top leg straight. Float top leg up to hip height using the muscle on the side of your top hip. Lower it back down to the floor. Reps: 2 x 20 STILL

Clam

Lying on side, hips in line with shoulders, both knees bent to 90 degrees. Squeeze heels together, lift top knee into clam shape using deep hip muscles. Lower knee back down, never losing heel connection. Reps: 2 x 20

Kneeling side plank

Propped on forearm so your elbow is directly under your shoulder. Knees are bent so you have one long line from shoulders to knees. Press into forearm to lift hips up so you are in a kneeling side plank, feel bottom oblique and shoulder blade engage. Lower down with control. Reps: 30 seconds hold each side

Book opening stretch

Lying on side, knees bent up towards chest, hands clasped behind head, elbows together in front of you. Lift top elbow up and spiral center of chest to point straight up to the ceiling. Let your head follow your chest. Try to keep knees together and hips stacked. Control back to starting position. Reps: 6 x each side

Prone chest lift

Lying on stomach, make a pillow for your forehead with your hands, elbows wide. Draw belly to spine to support the low back. Lift head, chest and arms 3-4 inches off the floor using shoulder blade muscles. Slowly control back down. Reps: 2 x 10

Bird Dog

Begin on hands and knees (all fours position). Extend one arm forward to shoulder height. Extend opposite leg back to hip height. Pause to check hips and shoulders are still square to the floor. Lower down and repeat other side. Reps: 10 x each side

Donkey kick

Forearms and knees on the floor. Draw belly up and in towards the spine. Kick one heel up towards the ceiling without arching low back. You should feel this in the gluteal crease that connects your hamstring to your glute. Lower knee back down. Reps: 2 x 15 (each leg)

Kneeling plank

Hands under shoulders, knees behind hips to create one long line from crown of head to knees. Tuck tailbone slightly, lift space between shoulder blades up and feel belly button draw in to support kneeling plank position. Reps: 30 seconds - 1 minute hold

Full plank

Hands under shoulders, toes tucked, knees lifted to create one long line from crown of head to heels. Tuck tailbone slightly, lift space between shoulder blades up and feel belly button draw in to support full plank position. Reps: 30 seconds - 1 minute hold

Squat

Standing feet hip width apart and parallel. Hinge at the hips to sit back into a squat, chest will lean forward slightly. Keep knees tracking over your second toes. Press into heels to stand back up using glutes for power. Reps: 2 x 15

Lunge with hip hinge

Begin in a lunge position with feet hip width apart, back leg straight and back heel lifted. Hands to a prayer position at chest. Lean upper body forward over front thigh, hinging at the hip, then lift chest back up. Check that front knee is tracking over second toe. Reps: 2 x 10 each side.