If you’ve ever dealt with back pain, tight hips, or just that desire to feel more connected to your core, you’re not alone—and Pilates might be your new best friend.
I’ve been teaching and training for over three decades, and one thing I know for sure: a strong core supports everything. I do a lot differently at 59 vs. 39, and Pilates is an important strategy! Whether you’re chasing kids, sitting at a desk, or navigating the changes of midlife, your core stability matters.
Pilates is one of my go-to methods because it’s low-impact, bodyweight-friendly, and extremely effective. And yes—you can absolutely do it at home with just a mat and a little guidance.
As a STOTT Pilates-trained instructor, I want to share my favorite core-focused moves you can practice in your living room—no fancy equipment required.
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These 10 exercises will help strengthen your abs, improve posture, support your back, and leave you feeling stronger from the inside out.
How to Activate Your Core
Before you jump into these movements, it’s important to know how to properly engage your core. Activating your core helps protect your spine, improve posture, and get the most out of each rep.
Think of it like turning on the engine before you drive—you want your muscles fired up and ready. And yes, it IS possible to build muscle after menopause!
Here’s a simple way to do it:
- Breathe in deeply, allowing your belly to rise.
- Exhale fully, drawing your belly button in toward your spine. Think of it like zipping up a tight pair of jeans.
- Then, gently tuck your tailbone and squeeze your glutes to create a neutral spine. This combo helps engage your deep core muscles—like your transverse abdominis—that wrap around your waist like a natural corset.
Practice this before each exercise so you’re truly working smarter, not just harder.
Your At-Home Core Workout Protocol
You don’t have to dive into a full-length class to see benefits. Just doing a few intentional moves can go a long way. Here’s how to turn these Pilates exercises into a quick and effective core workout:
- Do each exercise for 8–10 reps (or per side when applicable)
- Repeat the circuit 1–2 times depending on how much time or energy you have
- Move with control, focus on your breath, and always keep your core engaged
Ready to roll (literally and figuratively)? Let’s get started.
10 STOTT Pilates Core Exercises To Do At Home
Explore my favorite pilates exercises that you can do at home.
1. Half Roll Back
A great beginner and warm up exercise. Also a simple yet powerful way to build control in the abdominals.
Sit tall on your mat with knees bent, feet flat. Extend your arms out near the thighs and gently draw the belly in. Begin to curl the spine back into a C-curve, stopping halfway down. Inhale, then exhale to return to a tall seated position.
This move helps you train your abs to engage and control spinal movement. It also warms up the back and breath—perfect for those building foundational strength.
2. The Pilates 100
A classic for a reason. This is a great warm-up for the abdominals and gets the blood flowing right from the start.
Begin lying down with legs lifted to tabletop or extended at an angle. Lift the head and shoulders like the earlier exercises and extend your arms by your sides. Pump the arms up and down while inhaling for 5 counts and exhaling for 5 counts.
Inhale through your nose, exhale forcefully like you are pushing through a straw and really draw in your abdominals. Repeat until you reach 100.
3. Full Body Roll-Up
Think of this as a core wake-up call.
Lie flat with arms overhead and legs extended. On an exhale, draw the belly in and peel your spine up one vertebra at a time until you’re reaching toward your toes. Think like you have a piece of velcro on your mat and you are lifting each vertebra one at a time off the mat while scooping and engaging your abs.
Relax your neck and jaw. Let your core do the work. Reverse the movement to roll back down, using your arms for counter balance. This isn’t about speed—it’s about control. You’ll feel your abs working hard to lift and lower your body with grace.
Tip: if you can’t keep your heels on the ground, secure them under the couch or bed till you get stronger. It’s important to work at your level to avoid joint pain during exercise!
4. Scissors
This move targets the lower abdominals and improves flexibility in the hamstrings.
Lie on your back with legs extended toward the ceiling. Lift the head and shoulders off the mat into what we call the Pilates C curve and hold them up the whole time using the strength of your upper back. Lower one leg toward the floor while holding the opposite shin with both hands. Switch legs like a pair of scissors.
Stay connected to your core the entire time—this is all about maintaining control, not speed.
5. Bicycles
A twisty take on core work.
Start lying on your back with hands behind your head and knees in tabletop. Exhale to lift the head and shoulders off the mat into that Pilates C curve. Then rotate the torso to bring one elbow toward the opposite knee while extending the other leg long. Alternate sides like you’re pedaling a bike.
Focus on the rotation coming from your ribcage, not just your elbows.
6. Side Plank Scoops
This one fires up your obliques.
Begin in a side plank with one forearm on the mat and your body in a straight line. Reach your top arm toward the ceiling, then scoop it under your body as if threading a needle. Let your hips lift as you twist.
Return to the starting position and repeat. Think of this as a twist and lift—core stability meets mobility.
7. Forearm Plank Dips
Take your plank up a notch.
From a forearm plank, rotate the hips gently to one side, dipping toward the mat, then return to center and dip to the other side. Imagine you have a basketball under your abs and you are going up and over it.
This movement works your obliques and deep core muscles while challenging shoulder and hip stability.
Learn more about flexibility vs. mobility, and why you need both!
8. Teaser
A Pilates powerhouse move. This move is a little more advanced.
Lie flat with arms overhead and legs slightly bent. Inhale to prepare, then exhale as you peel your spine up one vertebra at a time until you’re reaching toward your toes just like the full body roll up.
Next, lift your body up to tall with arms up, elbow next to your ears, and balancing on your tailbone. Slightly hinge back keeping your spine long. Then round your spine and roll back down to the mat trying to keep your elbows next to your ears. Slowly lower back down with control.
This is not just a core exercise—it challenges balance, strength, and coordination all in one.
9. Rolling Like a Ball
This playful move is great for spine mobility and core engagement.
Sit with knees pulled into your chest and hands on the shins. Lift your feet off the floor and balance on your sit bones. Inhale to roll back onto your shoulder blades, exhale to roll back up, finding balance at the top. (Keep your feet off the mat if possible.)
Use your core to control the movement—no kicking or jerking allowed.
10. Swimming
Time to work your back body.
Lie face-down with arms and legs extended. Lift your opposite arm and leg, then switch sides in a fluttering motion—just like swimming. Keep your gaze down and your neck long. Make sure you don’t hold your breath. You are inhaling and exhaling.
This one strengthens your back, glutes, and shoulders—key players in a strong, supported core.
These exercises don’t just build core strength—they build confidence in your body’s ability to move well, age well, and feel strong doing everyday activities.
Whether you’re navigating menopause, rebuilding strength, or just want to feel better in your body, these moves are a great place to start. You’ve got this!
