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Pilates: Strengthen Your Core

By Jackeline Soto

What is pilates?

Pilates is a form of exercise that improves your core, flexibility and mental awareness.

Any benefits?

Core strength increases

Stability increases

Improves posture

Improves balance

Improves flexibility

Can help alleviate back pain

Moves: Make sure to tailor these moves for yourself, and you can definitely start by creating putting all these moves into a single sequence or you can attempt a move a day.

Kneeling Side Kick

  • Come up on your knees with your knees apart.
  • Extend your arms to the side and lean on your left side. Until your left hand reaches the mat aligned below your shoulder while extending your right leg.
  • Place your right hand behind your head, bring your right leg up until it’s aligned, flex your foot and swing forward.
  • It’ll feel like you have limited motion but repeat 5 times and then repeat steps on your other side.

Thigh Stretch

  • Come up on your knees with your knees apart.
  • Make sure your posture is up and straight.
  • Now without breaking the line slowly bend back with your arms out in front of you, hold for about ten seconds.
  • Obviously if you’re a beginner do not attempt to go all the way down because you’ll increase your risk of injury.


  • Lie on your back with your feet on the floor and knees bent.
  • Make sure your shoulder are rested on the floor or the mat.
  • Bring your knees to your chest. Make sure it’s comfortable.
  • Now extend both of your legs until your spine is aligned, not curved.
  • Now bring your left leg up or left knee in (whichever your prefer) while your right leg is still extended.
  • Now bring your left leg down while bringing your right leg up or left knee to your chest.
  • Repeat 10 times each side.

The Hundred

  • Lie on the mat or on the ground.
  • Bend your knees and bring up to your chest.
  • Bring up your head and your arms with your palms facing down but parallel to the mat or ground. Make sure arms are to the side of your rib cage don’t want them any higher or lower.
  • Now extend your legs to a 45 degree angle or as close as possible with your feet together.
  • Now while your bring your arms slightly above your rib cage and slightly below your rib cage you will be breathing in for five seconds and breathing out for five seconds.
  • You’ll be breathing in and out for about ten times.
  • Before you relax, hold your position to give an extra push to your core. And slowly bring down your legs and head.


Challenge your friends to a move in this sequence by tagging them on Instagram or Twitter and tagging us!


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  • Nita on

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