For those new to Pilates, this workout is a great starting point for building core strength and pelvic stability. By focusing on core engagement, each exercise is designed to activate the inner abdominals and support spinal-pelvic stabilization. Remember to breathe deeply and move slowly, keeping the back neutral throughout this at-home Pilates workout. Be sure to fully engage your core and avoid arching your lower back, even if you need to do a smaller movement.
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This workout is a fantastic way to kick off your beginner Pilates journey towards a stronger core and better pelvic stability. The whole idea here is to pay special attention to your core muscles as you do each exercise. This helps wake up those inner abdominal muscles and gives your spine and pelvis the support they need. We continue to master the Pilates breathing from Day 1. Keeping your back in a natural, neutral position throughout the workout will help activate your core and avoid any excessive arching in your lower back – let’s scale movements back to instill the Pilates principles first.
The ten workouts of this Pilates challenge will teach you how to activate each of your core muscles separately. Each workout will build upon what is learned the day prior. In this workout specifically, we will focus on pelvic stability for a stronger core as I teach you the beginnings of how to build a solid core foundation.
Start the Beginner Pilates Challenge today! Download your Free Pilates Workout Calendar PDF with direct links to each of the at home Pilates workouts
Day 2 Workout of the Free Beginner Pilates 10-Day Core + Ab Challenge is all about core Pelvic Stabilization and continuing with the Pilates breathing techniques. We are going to be tapping into our stabilizers to activate the transverse abdominals.
In addition, pelvic stabilization is the secret sauce to mastering the inner core activation. We will also be tapping into our obliques at the end of the workout.
Let’s get to the mat!
This is your starting point for building a rock-solid Pilates foundation! You’ll pick up the knack of stabilizing your pelvis to fire up the core, all while keeping your Pilates breathing techniques in the mix. Start by tuning in to yourself, creating that mind-body connection. Remember, your mind is the boss that tells your muscles what to do!
By working on pelvic stabilization, you’re not only strengthening your core but also reaping these incredible benefits for your overall well-being:
Pelvic stabilization refers to the practice of engaging and maintaining control over the muscles around your pelvis, particularly the core muscles. By doing so, you create a stable and balanced foundation for your movements, which enhances overall body stability. Which helps prevent unnecessary strain on your spine and improves your body’s balance contributing to better control and efficiency in your movements.
Pelvic instability can stem from a variety of factors. One common cause is pregnancy, as hormonal changes during this time can loosen ligaments and affect pelvic alignment. Additionally, injuries, accidents, or surgeries involving the pelvic region can disrupt its stability. Weakness in the core and pelvic floor muscles, poor posture, and muscle imbalances are also contributors that can lead to pelvic instability.
When your pelvis is unstable, you might notice a range of sensations. It could feel like your hips are misaligned or not quite in their usual position, potentially causing an uneven weight distribution while standing or walking. This instability could also bring about sensations of tension, strain, or achiness in the lower back, hips, or groin area.
Princeton University Athletic Medicine’s Pelvic Stabilization, Lateral Hip and Gluteal Strengthening Program states, “The muscles that are primarily responsible for pelvic stabilization include: gluteus medius, gluteus maximus, pirformis and deep core muscles.”
This Beginner Pilates workout builds on the Pilates principle of centering, meaning maintaining the body in a neutral position. When keeping a neutral pelvis by not tilting it forwards or backwards, this allows you to establish proper muscle control and performance.
You will learn the best beginner Pilates pelvic stabilization exercises and breathing exercises in this at-home workout. We’ll target deep core activation of the transverse abdominis muscle (TVA) and start to contract the outer abs (rectus abdominis) and oblique muscles. This workout is designed to be done in the comfort of your home or on-the-go with no equipment, only an exercise mat.
Other than a Pilates mat, this is a no equipment workout!
A good quality Pilates mat will help you to stay comfortable with thick cushion support and the right amount of grip to flow between exercises during your workout.
Follow along with the guided Beginner Pilates Pelvic Stabilization for a Strong Core YouTube Workout, led by Certified Pilates Instructor, Kayla Brugger of PILATESBODY by Kayla.
Fitness Level: Beginner
Duration: 11-Minute Workout
Overview:
Targets: Abdominal muscles individually and mind-body connection.
* For a live demonstration of the Pilates Clockwork Exercise, watch the workout video at the top!
* For more information, read my Pilates Principle of Concentration and the Clockwork Exercise blog post.
Targets: Arm movement from the base of the core.
* For a live demonstration of the Ribcage Arms Exercise, watch the workout video at the top!
Targets: Inner core, glutes, mind-body connection.
* For a live demonstration of the Knee Spreads Exercise, watch the workout video at the top!
Targets: Inner core, pelvic stabilization.
* For a live demonstration of the Head Nod and Curl (Chest Lift) Exercise with Butterfly Legs, watch the workout video at the top!
Targets: Inner core, mind-body connection.
* For a live demonstration of the Spinal Imprinting Exercise, watch the workout video at the top!
Targets: Rectus abdominis, internal and external obliques.
* For a live demonstration of the Side to Side Squeeze Exercise, watch the workout video at the top!
Targets: Abdominals, lumbo-pelvic stability.
* For a live demonstration of the Toe Taps Exercise, watch the workout video at the top!
10 days to build a solid Pilates foundation, activate your deep core, and master the power of breathwork in just 15-minutes a day.
If you liked this Beginner Pilates Core Breathing & Pilates Basics workout at home, download the FREE 10-Day Beginner Pilates Core + Ab Workout Plan.
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
