Pose collection · 11 poses
Pilates and yoga exercises for core strength
A strong core is less about visible abs and more about control: keeping your spine steady while your arms and legs move. That is what supports your back when you lift, carry, and twist through the day.
This collection starts with exercises that keep your back supported on the floor and builds toward ones that ask for more control. Pilates exercises train the deep abdominals with precise breathing, while yoga holds like plank build endurance. Work through them in order and stay with each level until it feels steady.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
- Dead bugPilates · Beginner
1. Dead bug
The safest place to start. Your back rests on the floor while you learn to move your arms and legs without arching.
How to do it → - Bird dogPilates · Beginner
2. Bird dog
Trains the back and core together on hands and knees. Move slowly enough that a cup could balance on your lower back.
How to do it → 
Pilates · Beginner3. The hundred
A pilates classic that builds abdominal endurance with a steady breathing rhythm. Keep your legs higher or bent until your back stays down.
How to do it →
Pilates · Beginner4. Single leg stretch
Works the abdominals while one leg reaches away, teaching you to keep the pelvis still.
How to do it →
Pilates · Beginner5. Double leg stretch
Adds both arms and both legs reaching at once, which asks for more control from the center.
How to do it →- Criss-crossPilates · Beginner
6. Criss-cross
Brings in the obliques with rotation. Turn from the ribs instead of pulling on your neck.
How to do it → 
Yoga · Beginner7. Plank pose
Phalakasana
Builds full-body endurance with a straight line from head to heels. Lower the knees if your hips sag.
How to do it →
Yoga · Intermediate8. Side plank
Vasisthasana
Strengthens the obliques and shoulders and challenges you to keep your hips lifted.
How to do it →- Boat poseYoga · Beginner
9. Boat pose
Navasana
A balance on the sit bones that works the abdominals and hip flexors. Keep the knees bent and the chest lifted.
How to do it → - Roll-upPilates · Intermediate
10. Roll-up
Moves the spine one segment at a time, which takes real abdominal control. Bend your knees to make it easier.
How to do it → 
Pilates · Intermediate11. Teaser
A challenge to work toward once the others feel steady. It combines balance, strength, and a long spine.
How to do it →
Put it together
Two or three times a week, choose four or five exercises from this list. Beginners can start with dead bug, bird dog, the hundred, and plank. As those feel controlled, add single and double leg stretch, criss-cross, and side plank. Save roll-up and teaser for when you can keep your lower back steady throughout. Quality matters more than repetitions, so stop each set when your form starts to slip.
Questions about this collection
What is the best exercise for core strength at home?
Dead bug and bird dog are excellent places to start because they train control without straining the back. Once those feel steady, plank, the hundred, and side plank build more strength and endurance.
Is pilates or yoga better for core strength?
Pilates focuses on the core more directly, with precise breathing and controlled movement of the spine. Yoga builds core strength through holds and balances like plank and boat pose. Many people get the best results from a mix of both.
How often should I train my core?
Two to four short sessions a week is plenty for most people. Your core also works during standing poses and balances, so a regular yoga or pilates practice trains it more than you might expect.
From the journal
Pilates at home for beginners: five mat exercises to start with
Yoga and pilates, better together
