Experienced Pilates Instructor Recommends Essential Core Exercise for Newcomers to Boost Fitness

Tired of traditional core exercises like planks, sit-ups, and crunches? Give Pilates a try if you're looking to strengthen your core with a difference.

Pilates focuses on slow, controlled movements that maintain continuous tension on your core muscles, particularly the deep muscles surrounding your spine. These include your abs, back, and pelvic floor muscles.

Want to dip your toes into Pilates? Try the beginner-friendly tabletop move. This move, often overlooked, will help you build deep abdominal engagement and control your breath. Rachel Lennon, a Pilates instructor and founder of The Wellness Tribe studio and retreats, swears by it as a foundation for mastering core control.

How to do tabletop

Lie on your back with your knees bent and your feet firmly on the ground. Position your arms by your sides.
Inhale, and as you exhale, lift your legs so they're perpendicular to the ground, keeping your knees aligned with your hips. Hold for 30 seconds or longer if you're up for the challenge.
Want to make it tougher? Bring your hands behind your head and perform 10 to 12 crunches as you exhale.

Ensure proper form to reap the benefits. Keep your back flat on the mat, tuck your tailbone under, and focus on bringing your belly button towards your spine. If you feel like your core isn't engaged, bring your knees closer to your chest.

Make it harder

For a more challenging experience, extend your legs straight out so they hover above the floor or add ankle weights.

The benefits of tabletop

Though you might not feel it right away like you would during a plank, the tabletop move is activating those deep core muscles—a learned habit that will make exercises like squats and deadlifts feel easier. It also helps protect your lower back and improve your posture.

Lennon suggests starting your workouts with tabletop to engage your core before diving into this beginner's core workout.

Tabletop and Pilates Benefits

Though the tabletop isn't a standalone core exercise like "The Hundred" or "Teaser," incorporating tabletop-like positions can offer several benefits:

Core Engagement: The tabletop position helps engage the deep core muscles, including the transverse abdominis, which act as a stabilizer for the spine and pelvis. This engagement is crucial for maintaining good posture and supporting the body during movement.
Posture Improvement: By strengthening the muscles that support the spine, you can improve your posture. Better posture reduces the risk of back pain and enhances physical alignment.
Stability and Balance: The core stability achieved through tabletop positions aids in maintaining balance and stability, essential for daily activities and athletic performance.
Flexibility and Mobility: Pilates exercises, including those that start in a tabletop position, can enhance flexibility and joint mobility, reducing the risk of injury and promoting optimal range of motion.
Control and Mind-Body Connection: Pilates emphasizes controlled movements, which not only build strength but also enhance body awareness and coordination, vital for precise muscle engagement and overall fitness.

Incorporating the tabletop move, a beginner-friendly Pilates exercise, can help engage the deep core muscles, contributing to better posture and stability while improving flexibility and mobility. Rachel Lennon, a Pilates instructor and founder of The Wellness Tribe studio and retreats, recommends starting workouts with tabletop as a foundation for core control, especially when progressing to advanced fitness-and-exercise routines.