Pilates
Strengthens deep core muscles while improving posture and flexibility
CardioBeginnerCardioControl
At a glance
| Muscles worked | Primary: Core |
|---|---|
| Muscle group | Cardio |
| Difficulty | Beginner |
| Type | Cardio · Control |
| Sets & reps | 4 sets × 30-45 minutes |
| Estimated calories burned | ~250 kcal |
How to do it
- Step 1: Focus on pelvic alignment
- Step 2: Engage deep core muscles
- Step 3: Move with precision and control
- Step 4: Maintain neutral spine when appropriate
- Step 5: Breathe deeply throughout
Equipment
- Mat optional
Coaching tips
Benefits
Strengthens deep core muscles while improving posture and flexibility
Common mistakes
Using momentum instead of control
Make it harder
Add resistance or advanced variations
Make it easier
Reduce range of motion
Breathing
Coordinate breath with each movement
Build a workout with this exercise
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