Let’s be real for a second. When most people hear the word “Pilates,” they either think of fancy reformer machines or super flexible folks twisting like pretzels. That’s kinda how I thought too… until I actually tried it. What surprised me most? How good it is for your core.
I’ve done the usual planks and crunches before. But Pilates works your core in a different way. It’s deeper. You don’t just feel the burn during the workout, you feel stronger in real life too. Walking feels lighter. Sitting at your desk doesn’t hurt your back as much. Even lifting groceries feels more stable.
Now, everyone knows the big Pilates moves like the Hundred or the Roll-Up. But what about the ones that aren’t all over Instagram? The quiet heroes? I wanna show you 5 underrated Pilates exercises that seriously fired up my core. These moves helped me build strength without doing a million crunches or needing a bunch of equipment.
You can do these right at home. I usually just roll out a mat in my living room, sometimes with my dog watching (or laying directly in the way). If you’ve got 15–20 minutes, that’s all you need.
Why Core Strength Matters More Than You Think
Before we jump into the moves, let’s talk about why core strength even matters. And I’m not just talking about abs that look good in a swimsuit.
Your core is the center of everything. It holds you up, keeps your spine stable, and helps with balance, posture, and pretty much every movement you do—whether it’s reaching for the top shelf at Walmart or chasing your kid through Target.
A strong core means:
- Less back pain
- Better balance
- Easier breathing
- Improved posture
- More confidence (because you’re standing tall)
And Pilates? It’s all about the core. Even when you’re moving your legs or arms, your abs are always working in the background. That’s why these underrated moves are so good.
1. Single Leg Stretch (The Slow, Focused Version)
This one is part of the “classic” Pilates sequence, but I think it gets rushed way too often. When done slow and with control, it’s a total core killer.
How to do it:
- Lie on your back and hug both knees into your chest.
- Lift your head and shoulders off the mat and extend one leg out long while holding the other knee.
- Switch legs slowly, like you’re gliding through water.
Why I love it: When I do this slowly and focus on my breath, my abs are on fire by round three. It also helps with coordination and control. I started doing this every morning for just five minutes, and it really helped tighten my midsection.
Pro tip: Keep your lower back pressed gently into the mat the whole time. That’s where the magic happens.
2. Toe Taps with Imprint
This one looks easy but it’s sneaky. It focuses on the deep core muscles, the ones under your abs that actually support your spine.
How to do it:
- Lie on your back with knees bent and feet lifted so your shins are parallel to the floor (tabletop position).
- Press your lower back into the mat so there’s no gap.
- Slowly lower one toe to tap the floor, then bring it back up. Switch sides.
Why I love it: This is one of those “feel it before you see it” moves. When I first started, I thought, “This is too simple.” But then I did 10 reps on each side and my belly felt like it had done a full workout. Great for folks with lower back pain or tight hips.
Pro tip: The key is keeping that connection between your lower back and the mat. Don’t let it lift. If it does, make your movement smaller.
3. Knee Folds with Arm Reach
This is a gentle Pilates move, but super effective for waking up the entire core. It also adds a balance challenge that makes your abs work harder without crunching or twisting.
How to do it:
- Sit up tall with your knees bent and feet flat on the floor.
- Lean back slightly until you feel your core engage.
- Lift one foot off the floor, then the other, coming into a small V-sit.
- Extend your arms forward, then slowly reach one arm back, twisting slightly, then bring it back.
Why I love it: It strengthens both the abs and the small stabilizing muscles in your lower back. I started using this as a warm-up and noticed I had better control during bigger movements.
Pro tip: Keep your chest lifted and avoid rounding your back. Think “tall spine” even when leaning back.
4. Side-Lying Leg Lifts with Core Focus
Okay, this one looks like a leg exercise, but it’s secretly a core move. You lie on your side and lift your top leg slowly while keeping your core super tight.
How to do it:
- Lie on one side with your body in a straight line.
- Stack your legs and rest your head on your arm.
- Engage your abs (pull your belly in) and lift the top leg slowly, then lower it back down.
Why I love it: It challenges your obliques (side abs) in a really low-impact way. After doing this for a couple weeks, I noticed better posture and stronger side support when walking or even just sitting.
Pro tip: Imagine a cup of coffee balanced on your side ribs. Don’t let it spill. That’ll keep your core working the whole time.
5. Swimming (The Chill Version)
Most folks skip this one or go too fast, turning it into a flailing mess. But when you slow it down, it becomes one of the best moves for the back half of your core.
How to do it:
- Lie face down on your mat with arms extended in front and legs stretched out.
- Lift your right arm and left leg just a few inches, then switch sides.
- Keep your belly lifted off the mat the whole time. Move slow and steady.
Why I love it: It targets the back of your core—those hard-to-reach lower back muscles that support your spine. I call it the “reverse crunch” because it balances out all the front-body work we do.
Pro tip: You don’t need to lift high. It’s about reaching and engaging, not flinging. Think “controlled float.”
My Personal Core Routine Using These Moves
Here’s how I work these underrated Pilates moves into my week:
Day 1: Morning Wake-Up (10 mins)
- Toe Taps – 2 sets of 10
- Knee Folds – 2 sets of 8
- Single Leg Stretch – 2 rounds, slow tempo
Day 3: Core Burn Day (15 mins)
- Side-Lying Leg Lifts – 3 sets per side
- Swimming – 3 rounds, 20 seconds each
- Toe Taps – Burnout round until my abs say stop
Day 5: Gentle Stretch & Strength (12 mins)
- Knee Folds + Arm Reach – 3 sets
- Single Leg Stretch – 2 rounds
- End with Child’s Pose and light breathing
No equipment needed. I just grab a water bottle, throw on a tank top, and press play on a lo-fi playlist. Sometimes I light a candle, sometimes I don’t. But every time, I finish feeling more grounded and stronger in my center.
What Changed for Me
I didn’t expect much when I added these moves into my routine. But after three weeks, I noticed:
- My jeans fit better around the waist
- I wasn’t slouching as much at work
- I felt more stable doing regular things, like unloading groceries or even standing in line for coffee
- My lower back didn’t bother me like it used to
And honestly, my mental focus improved too. Something about moving slowly, breathing, and tuning into my body made me feel more present. More in control. More me.
If you’re looking for something low-impact, effective, and friendly for all body types, these five Pilates exercises are the way to go. No crazy moves. No six-pack promises. Just strong, real results from consistent movement.
