There are no shortcuts to building a strong core, but there is a Pilates technique you can use to make your training more effective.
In Pilates, every move is led by an inhale or an exhale, and many in-person Pilates classes start with at least five minutes of breathwork, but quick routines online often don't include this.
That’s a pity, according to Pilates instructor and founder of Pilates Prescription, Rebecca Dadoun.
"I think people don't focus on their breath enough or activate their core properly to begin with," she says.
Below, Dadoun has shared a quick and easy breath practice you can do before your Pilates session to help maximize your core engagement, making sure you’re using the intended muscles to perform the movement.
"You can do it sitting comfortably, but you actually get more feedback if you're lying down on your back, because then you can 'feel the breath going into the mat'," Dadoun says.
Pre-Pilates breathwork practice
Dadoun recommends doing this before every Pilates workout.
- Sit or lie comfortably, placing your hands around your ribcage.
- Inhale deeply through your nose and feel your hands expand outward.
- Exhale fully as though you're fogging up a pair of glasses.
- On your next exhalation, feel your fingers move closer together as your ribs close, engaging your diaphragm.
- On your third exhalation, draw your belly button in toward your spine, engaging your lower back and pelvis.
Repeat this sequence a few times for maximum core engagement.
Try to feel different parts of your core engaging during each step.