THE PULSE

A strong core is about way more than abs. Strengthening your core can decrease back pain, improve your balance, and help you avoid injuries. Try adding these three bodyweight moves to your next workout. If you love the way they feel, check out one of our Pilates classes – we took these exercises straight from the Pilates playbook.

Glute Bridge March
This one starts out feeling easy, but the heat builds quick! Here’s how to do it right:

1. Lie on your back with your knees bent and your feet hip-width apart. Lift your pelvis off the floor until your pelvis, knees and shoulders form a straight line.
2. Exhale as you bring one leg up off the floor so your knee is bent at 90 degrees. Be careful not to arch your back. Inhale as you hold.
3. Exhale to lift your second leg into the same position. Inhale to hold.
4. With control, touch one foot to the floor, holding your opposite leg stable.
5. Bring your foot back up, then repeat on the other side. Complete five reps on each side.

Planks
Planks are a classic exercise that you’ll often see in Pilates classes with variations to make them even tougher. For your basic plank, make sure to keep your back flat and straight like a surfboard. Hold for 15 seconds on your first try—then build up to longer holds.

Bird Dog
This move will help build strength in your core and also challenge your coordination.

1. Lie on your back with your knees bent and your feet hip-width apart. Lift your pelvis off the floor until your pelvis, knees and shoulders form a straight line.
2. Start on all fours with your hands underneath your shoulders.
3. Exhale. While maintaining a neutral spine, lift your left leg behind you and your right leg in front. Hold for three slow counts.
4. Repeat on the other side. Complete 10 reps on each side.