The best Pilates exercises to try (and how to know you’re doing them right)

Struggling with an aching back? Or can’t seem to master decent posture? Perhaps your stomach isn't changing, no matter how many sit ups you do? A weak core and back may be to blame for your niggles, slouches and stubborn midsection. Luckily, that’s where Pilates comes in. Read on to discover how to perfect your posture and four Pilates exercises to try.

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Rather than fast, sweaty workouts that push your body to extremes, Pilates is all about controlled movements that strengthen the deep muscles in your core. Working these muscles helps to improve your posture and create a stronger, more stable and mobile middle. This in turn can help to keep any back pain at bay. Another added bonus? Strong core muscles can even help your tummy to appear flatter and more toned.

“Pilates can help shape the waist by creating a stronger mid section,” says Helen O'Leary, physiotherapist and clinical director at Complete Pilates. “It works every major core muscle, not just your six-pack. It also targets your transverse abdominis (the deeper internal corset muscle), obliques, which run down the side of your core, pelvic floor, diaphragm and even small spinal muscles that support your back. Together, these muscles stabilise your body, protect against injury and make everyday movements so much easier.”

Want to strengthen your back and flatten your stomach? These Pilates exercises are a great place to start, with expert guidance to nail your technique.

Perfect positioning

You don’t need to be a bendy ballerina to do Pilates. Once reserved for dancers and rehab clinics, it’s now accessible to everyone. But to really feel the benefits, good technique is crucial.

“The strong intentional exhale happens during the hardest part of the movement, helping you ‘knit in’ the ribcage, draw your belly button back towards your spine and activate the deep core,” says Fiona Kavanagh, a personal trainer and Pilates instructor. Then, inhale through your nose on the easier part of the move, expanding your ribcage.

Pelvic placement is also important.“Some Pilates exercises are done in neutral placement – where the natural shape and curves of the lower back are maintained – and others in an imprinted placement,” explains Fiona. Imagine lying down with bent legs and a grape underneath your lower back. “Draw the abdominals in and engage your obliques, so that the lower back is touching the grape, but without squashing it. That's an imprinted spine. Personally when I’m doing abdominal exercises, I work in imprint,” adds Fiona. "I like to feel my abs working hard, while my lower back feels completely stress free."

Another important Pilates tip: draw your shoulder blades back and down, keeping them relaxed. Avoid shrugging at all costs. “To avoid neck tension, imagine an orange or small grapefruit between your chin and chest to maintain the natural distance between two,” says Fiona. “This is so important when doing core exercises that involve lifting your head off the mat, such as the loaded rollup. A small head nod is enough, guiding your chin down towards your chest and moving with the spine, not over using your neck flexors.”

By nailing your technique, you'll fire up your 'powerhouse', aka your core, setting yourself up for better posture, a strong back and a more toned middle.

4 Pilates exercises to try today

Roll out your mat and prepare to feel the burn. Aim to do these moves three times a week, completing 60 to 90 seconds of each exercise.

The loaded rollup

What it does: Strengthens core and spine and improves posture.

How to do it: Lie on your back with arms reaching up to the ceiling. Lock your heels to the ground and keep your spine in a neutral position.

Inhale and lift your chin towards your chest. Take a deep exhale, roll your spine up, one vertebra at a time and reach your arms up to the sky. You should be seated upright with your legs out straight and arms overhead.

Take another inhale, then exhale, roll your back down one vertebrae at a time, slowly.

Perfect your form: Keep your heels locked to the ground and neck relaxed.

Too challenging? Bend your legs, build your confidence and then try again with straight legs.

Pilates dart

What it does: Sitting at a desk or hunching over your phone all day encourages a rounded spine; this move helps to reverse that curve, strengthening your back.

How to do it: Lie on your stomach with hands down by your side, palms up. Look at the floor and hover the tip of your nose away from it. As you inhale, reach your hands towards your feet and let your upper back lift. Reach your legs away at the same time and allow them to stay straight. Pause at the top and start to pulse your arms, keeping them straight. Start with 20 seconds and increase to up to a minute.

Perfect your form: “Press your pubic bone into the floor to support your lower back, rather than tucking it under,” says Helen.

Loaded deadbug

What it does: Builds a stronger middle, steadies your balance and forces you to concentrate.

How to do it: Lie on your back, arms reaching directly overhead to the sky so you can see your hands. Move your legs into a tabletop position so your hips and knees are both bent at 90-degree angles, shins parallel to the floor. Knees should be stacked over hips. Imprint your spine on the mat.

Inhale to prepare, then as you exhale, reach one leg out into a single leg extended position and reach your opposite arm behind you away from the body. Come back to your start position and repeat on the opposite side.

Perfect your form: Noticed your back arching off the floor? That usually means your core isn’t fully engaged which takes the work away from your abs and puts strain on your lower back. “Your legs are probably dropping down too low. Lift them a little higher, nowhere near the floor and draw your rib cage in,” advises Fiona.

The chest lift

What it does: Not just for your abs, this move trains your deep core and back muscles too, building a strong, flexible trunk.

How to do it: Lie on your back with knees bent and feet flat on the floor. Stack your hands on top of each other and rest them behind your head. Exhale to allow your ribs to drop and for your head, neck and shoulders to rise up. Keep going until you feel your tail bone start to roll under and your lower back to flatten towards the floor.

Increase the challenge and take your arms behind your thighs to pull yourself up a little more. See if you can maintain this height as you take your hands back behind your head and slowly lie back down again.

Perfect your form: “Breathe out as you move; it helps your deep abs, diaphragm and pelvic floor all work together,” says Helen.

Good things take time

Strengthening your midsection isn’t an overnight thing. “Using the above exercises, when executed with top tier form on a regular basis, you should see results within the first one to three months,” says Fiona.

To up the ante, add two or three strength training sessions into your week. These involve working against resistance such as dumbbells, to help build muscle. “This doesn't mean you have to lift really heavy weights but lifting enough that means you struggle from reps eight to 10 in any given set is brilliant,” says Helen.

Don’t forget: variety matters. Mixing up your activity keeps your back mobile and helps ward off stiffness. “Try walking, climbing or even paddle boarding,” says Helen.

If you stick with it, breathe through each move and focus on quality over quantity, you’ll likely notice a stronger, flatter midsection, better posture, less back ache and more confidence in everyday movement. Pilates is a slow burn, but the results can be really worth it.