When most people think of core workouts, they picture sit-ups, crunches, or maybe planks. But Pilates takes a whole different (and honestly smarter) approach to building a strong and stable midsection. It’s low-impact, controlled, and crazy effective — especially when it comes to engaging those deep core muscles you don’t even realize you’re neglecting.
While moves like the hundred or teaser tend to get the spotlight, there are a few less-hyped Pilates exercises that deserve way more credit. These underrated gems can work wonders for your posture, balance, and core strength if you give them a chance.
In this guide, we’re diving into four underrated Pilates exercises that are amazing for strengthening your core — whether you’re a total beginner or someone with a solid fitness base. All you need is a mat and a little bit of focus.
What Makes Pilates Core Work Different?
Before we jump in, let’s clear something up. In Pilates, “core” isn’t just your abs. It includes:
- The transverse abdominis – your deepest layer of abs
- The pelvic floor – key for stability and control
- The obliques – muscles that wrap around your waist
- The diaphragm – which helps control breath and tension
- The multifidus and erector spinae – deep muscles along your spine
Pilates movements train these muscles to work together — not just to look good but to improve how you move and feel every day.
1. The Double Leg Stretch
This move is a full-body core burner disguised as a stretch. It targets your deep abs while challenging coordination and control.
Why it’s underrated:
It looks easy but demands serious core strength and breath control. It teaches your body to extend without losing core engagement — a skill you use in almost everything from yoga to sports to daily movement.
How to do it:
- Lie flat on your back.
- Pull both knees into your chest and lift your head, neck, and shoulders off the mat.
- Reach your arms and legs straight out — arms overhead, legs at about a 45-degree angle.
- Circle your arms around as you pull your knees back in to the starting position.
Reps: 8 to 10 slow and controlled
Tips:
- Keep your lower back pressed into the mat the whole time.
- Inhale as you stretch out, exhale as you come back in.
- Start with your legs higher if your lower back lifts off the floor.
2. Kneeling Side Kick
Don’t let the name fool you — this move is all about the core. Sure, your glutes will feel it, but it’s the stability challenge that makes it special.
Why it’s underrated:
It forces your core to work overtime to balance your body while the moving leg challenges your control. Great for training the obliques and building a stable spine.
How to do it:
- Start kneeling on one knee with the other leg extended to the side.
- Place one hand behind your head and the other arm out to the side or on your hip for balance.
- Slowly lift and swing the extended leg forward, then back.
- Try not to shift your torso or collapse your core.
Reps: 8 to 10 each leg
Tips:
- Keep your lifted leg in line with your hip.
- Think of reaching through your toes to stay long and strong.
- Move slow — this isn’t about momentum.
3. Pelvic Curl
The pelvic curl might look like a basic bridge, but it’s one of the best ways to activate your core and open up the spine. It teaches your body to move segment by segment — a key principle in Pilates.
Why it’s underrated:
It helps build deep spinal awareness, strengthens your glutes and hamstrings, and gets your core working in sync with your breath.
How to do it:
- Lie on your back with your knees bent, feet hip-width apart.
- Arms stay by your sides, palms down.
- Take a breath in. As you exhale, slowly curl your hips up off the mat, one vertebra at a time.
- Inhale at the top, then exhale and roll back down just as slowly.
Reps: 6 to 8 slow, mindful reps
Tips:
- Don’t rush it — the slower you go, the more muscles fire.
- Think about peeling your spine off the mat one inch at a time.
- Keep your core engaged to avoid arching your back.
4. Swimming
This one might not feel like a core move at first, but it’s a powerhouse for the posterior chain — especially your lower back, glutes, and deep core stabilizers.
Why it’s underrated:
It strengthens the muscles that support your spine, making your core stronger from the back side — something crunches and sit-ups totally miss.
How to do it:
- Lie on your stomach with arms extended in front of you and legs straight.
- Lift your arms, chest, and legs slightly off the mat.
- Flutter your arms and legs in a swimming motion — small, quick lifts.
- Keep breathing steadily and keep your neck long.
Time: 20 to 30 seconds
Tips:
- Keep movements small and controlled — no wild flapping.
- Focus on length, not height.
- Engage your abs to support your lower back.
Putting It All Together: Sample Core Flow
Here’s a short Pilates core routine using these underrated moves:
- Pelvic Curl – 8 reps
- Double Leg Stretch – 10 reps
- Kneeling Side Kick – 8 reps per side
- Swimming – 30 seconds
- Rest for 60 seconds and repeat 2 more times
This full routine takes about 15 to 20 minutes and leaves your core feeling strong and connected — without a single crunch.
Why These Moves Work (Even if They Don’t Look “Hard”)
Pilates is all about control over chaos. These movements may not leave you dripping with sweat, but they hit the deep layers of your core that keep you balanced, pain-free, and strong. You’ll feel the difference in your posture, the way you move, and how easily you perform other workouts or everyday tasks.
And here’s the real deal — the more consistent you are with these, the more powerful and in-tune your core will feel. These moves don’t just work your core. They teach your body how to use it better.
Final Thoughts
Core strength isn’t about doing a million sit-ups or chasing soreness. It’s about building a center that supports your entire body — from how you move to how you stand. These four underrated Pilates exercises give you just that. They’re simple, effective, and accessible whether you’re on your living room floor or at a Pilates studio.
Try adding them into your routine a few times a week. Breathe deeply, move with intention, and don’t rush the process. Your core will thank you — and so will your back, balance, and overall strength.
