niche’s top 10 core moves
At Niche and in the practice of Pilates, core work is at the center of it all, literally! Here are some of our favorite moves to do at the studio and outside of Niche. If you are a visual learner click here to view our Founder, Jaclyn demonstrating the below moves for you.
1. Upper Ab Curl- a foundational move to know how to properly execute in any Mat or Reformer class at Niche.
The Upper Ab Curl is a go-to for a reason! This move targets the upper part of the rectus abdominis, helping to build upper abdominal strength and improve posture.
How to:
Lie on your back with your knees bent and feet flat on the floor.
Place your hands behind your head with elbows wide.
Engage your core and lift your head, neck, and shoulders off the mat, curling up towards your knees.
Lower back down with control.
2. Double Leg Stretch
Double Leg Stretch is a classical pilates move that engages the entire core, particularly the lower abs, while also improving coordination and flexibility. You can start with only the lower or upper body and then work up to combining them together.
How to:
Lie on your back with your knees pulled into your chest and your hands on your shins.
Lift your head, neck, and shoulders off the mat.
Extend your arms overhead and legs out at a 45-degree angle simultaneously.
Circle your arms around and pull your knees back into your chest.
3. Criss Cross
Criss Cross is also known as the bicycle curl. This focuses on the obliques, enhancing rotational strength and stability in the core.
How to:
Lie on your back with your hands behind your head and knees bent
Lift your head, neck, and shoulders off the mat.
Extend your right leg out while rotating your torso to bring your right elbow toward your left knee.
Switch sides, bringing your left elbow toward your right knee as you extend your left leg.
4. Teaser Roll up
Teaser strengthens the entire core, including the rectus abdominis, obliques, and hip flexors, while improving balance and control. This is another great one to work up towards!
How to:
Start lying flat on your back with arms overhead and legs straight.
Lift your arms towards the ceiling.
Lift head, neck, and shoulders off the mat.
Roll up through your spine, lifting legs to a 45-degree angle, forming a V-sit.
Hold the position with arms parallel to legs, balancing on sit bones.
Slowly roll back down through the spine, lowering your upper body and legs, and extend arms overhead.
5. Plank Knee Taps
This plank variation engages the transverse abdominis and stabilizes the shoulders and hips. For plank variations, you can choose to take this with your hands on forearms on the mat.
How to:
Start in a plank position with your body in a straight line from head to heels.
Bring your right knee forward to your chest
Lower your right knee to the mat, then lift it back up.
Repeat with your left knee.
Continue alternating knees while maintaining a stable plank position.
6. Mountain Climbers- a favorite in our Endurance class at Niche.
Mountain Climbers combines core strengthening with cardiovascular exercise, targeting the abs, obliques, and hip flexors.
How to:
Start in a plank position with your hands directly under your shoulders.
Bring your right knee towards your chest.
Quickly switch legs, bringing your left knee towards your chest while extending your right leg back.
Continue alternating knees at a fast pace.
7. Single Straight Leg Stretch
This move focuses on the lower abs while improving flexibility in the hamstrings.
How to:
Lie on your back and lift both legs up towards the ceiling.
Lift head, neck, and shoulders off the mat.
Lower your left leg down to a 45-degree angle while pulling your right leg towards you with your hands behind your right leg.
Switch legs, pulling your left leg towards you while lowering your right leg.
Continue alternating legs in a controlled manner.
8. Side Plank Hip Dips
These hip dips target the obliques and stabilize your core, particularly side body. You can opt to take a modified plank with your knees down for plank variations.
How to:
Start in a side plank position with your elbow directly under your shoulder and your feet stacked.
Lower your hips towards the mat, then lift them back up to the side plank position.
Repeat and then switch sides.
9. Side Plank Thread the Needle
Thread the needle during a side plank engages the obliques and deep core muscles, improving rotational strength and stability.
How to:
Start in a side plank position with your elbow directly under your shoulder and your feet stacked.
Reach your top arm towards the ceiling.
Twist your torso and thread your top arm under your body, reaching behind you.
Return to the starting position and repeat.
Switch sides.
10. Plank Hold
Strengthens the entire core, including the rectus abdominis, transverse abdominis, and obliques, while also working the shoulders, back, and glutes.
How to:
Start on your hands and knees, then extend your legs back, balancing on your toes and hands.
Keep your body in a straight line from head to heels.
Hold this position for 30 seconds, making sure to engage your core and keep your hips level.
Proper form for the moves is vital to ensure your core is being utilized. Keep in mind each exercise is customizable! You can take modifications, amplifications, or even add props to switch it up. This list can be applicable on both the Mat and Reformer, so no matter your preferred way to do Pilates, you can still give these a go. Give these moves a try at home or hop into a Mat Classor Reformer Class this month at Niche to hear our instructors cue you through these moves.