Workout 4: Core Power | Mat Pilates Playbook

Workout 4 · Strength

Core Power

✦ Weeks 3-4: Strength ⏱ 25 min All levels
Program progressWorkout 4 of 6

Today’s session: 6 moves

Illustration of The Hundred Pilates exercise, Pink Pilates Club

The Hundred

1 set · 100 pumps

You are doing the full Hundred today. Curl up, legs in tabletop or at 45 degrees. Pump your arms with energy and precision. If your neck gets tired, rest your head for one breath cycle and then lift again. The goal is 100 pumps total. You can do this. Breath: Inhale for 5 pumps. Exhale for 5 pumps. Ten sets of ten. Rhythmic and steady.

Illustration of Criss-Cross Pilates exercise, Pink Pilates Club

Criss-Cross

1 set · 12 each side

Hands behind your head, curl up high. Twist from the ribcage, not the elbows. Hold each rotation for a full count of 3 before switching sides. The extended leg reaches long and low. Keep your lower back on the mat throughout. If your neck tires, take a brief rest and continue. Breath: Exhale as you twist. Hold for 3. Inhale through center. Exhale to the other side.

Illustration of Double Leg Stretch Pilates exercise, Pink Pilates Club

Double Leg Stretch

1 set · 8 reps

Lie on your back, curl up, and hug both knees into your chest. On your inhale, extend both arms overhead and both legs out to 45 degrees simultaneously. You should feel like a star stretching in every direction. On your exhale, circle the arms around and draw the knees back in. Keep your head and shoulders lifted throughout. Breath: Inhale to extend everything away. Exhale to draw everything back in. Keep your lower back anchored.

Illustration of Swimming Pilates exercise, Pink Pilates Club

Swimming

1 set · 20 counts

Lie face down with arms extended overhead and legs straight behind you. Lift your chest, arms, and legs slightly off the mat. Begin alternating opposite arm and leg lifts in a flutter pattern, as if swimming through the air. Keep the movements small and controlled. Your lower back should feel engaged, not compressed. Breath: Inhale for 5 flutter counts. Exhale for 5 flutter counts. Keep the rhythm steady.

Illustration of Plank Pilates exercise, Pink Pilates Club

Plank

1 set · 20 seconds

Come into a plank position on your hands (or forearms if your wrists need a break). Hands under shoulders, body in one straight line from head to heels. Draw your belly button toward your spine. Press the floor away from you. Gaze slightly forward. Breathe. Hold for 20 seconds. Breath: Do not hold your breath. Breathe steadily in through the nose and out through the mouth. Tension without breath is just suffering.

Illustration of Figure Four Stretch Pilates exercise, Pink Pilates Club

Figure Four Stretch

1 set · 30 seconds each side

Return to your back. Cross your right ankle over your left knee. Draw the left leg gently toward you until you feel a deep stretch in the right glute and hip. Keep your head relaxed on the mat. Breathe deeply into the stretch. After 30 seconds, switch sides. You have earned this. Breath: Slow, deep breaths. Let each exhale take you a little deeper. This is your reward for showing up.

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Pink Pilates Tip

Core Power day. You just completed the full Hundred, held a Plank, and worked through exercises that would have seemed impossible three weeks ago. Your core is transforming. Trust the process.

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