10 Exercises That Strengthen Your Core Better Than Pilates

A strong core helps you move better every day. These 10 exercises can work your abdominal muscles more than Pilates alone, stimulating your core and supporting your spine in a way that benefits daily tasks.

Deadlifts train your core to stabilize your entire body. Compared to Pilates, which can improve core control and endurance, deadlifts develop functional strength that improves posture, protects your spine, and makes everyday tasks like lifting and carrying easier.

1. Holding a barbell or dumbbell in each hand, stand with your feet hip-width apart.
2. Keep your back straight as you bend your knees and hips, lowering the weight toward the floor.
3. As you stand up, keep your core muscles tight and squeeze your glutes.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Squats engage your core muscles and challenge your spine to stabilize under a load. Although Pilates improves core control and endurance, it does not challenge the core to handle a full-body load like squats do.

1. Start by standing with your feet shoulder-width apart.
2. Bend your knees and hips to lower yourself into a squat position, as if you were sitting in a chair, keeping your chest up.
3. Stand up, keeping your body tight and pressing through your heels.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Dead bugs strengthen your lower abdominal muscles and improve control and coordination. This exercise can help prevent injuries during daily activities.

1. Start lying on your back with your arms raised toward the ceiling and your legs lifted. Keep your knees bent at a 90-degree angle.
2. Slowly lower your right arm and left leg while keeping your core muscles tight.
3. Return to the starting position and switch sides.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Cycling sit-ups strengthen your abs and obliques, improving core strength and stability. They challenge your core to work harder under the movement, improving your actual strength.

1. Start lying on your back with your hands behind your head and your legs raised, knees bent.
2. Bring your right elbow toward your left knee while straightening your right leg.
3. Switch sides, bringing your left elbow toward your right knee, continuing to alternate in a cycling motion.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Bird dogs strengthen your back and core, improving spinal support and balance. They provide real core stability that protects your back during daily movements.

1. Start on all fours with your wrists under your shoulders.
2. Straighten your right arm in front of you and your left leg behind you.
3. Hold the position for a few seconds, then switch sides. Continue to alternate.
4. Perform 2 to 3 sets of 8 to 12 repetitions

Spikes target your upper abdominal muscles and shoulders, improving the core strength and control needed to complete daily tasks.

1. Start in a plank position with your feet on an exercise/stability ball.
2. Lift your hips toward the ceiling, forming an inverted V shape with your body.
3. Slowly lower yourself back down to plank position.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Hollow-body supports strengthen your entire core at once, building strength and stability.

1. Start lying on your back.
2. While keeping your lower back on the floor, lift your legs off the floor and your shoulders slightly off the floor.
3. Hold this position for as long as possible while breathing and keeping your body engaged.
4. Aim for 30-60 seconds for 2-3 sets.

Stability ball rollouts engage your core muscles to strengthen your abs and back. They make your core work harder to control movements while protecting your spine.

1. Place your hands on a stability ball with your knees on the floor.
2. Roll the ball forward while keeping your core muscles tight.
3. Slowly return to the starting position.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

The farmer’s carry strengthens your core and shoulders to improve posture, while building grip strength. This exercise challenges your core in a way that can support daily tasks such as lifting and carrying.

1. Start by holding a dumbbell or kettlebell in each hand at your side.
2. Move forward slowly, keeping your shoulders pulled back and your core muscles tight. Keep your head up and avoid leaning forward.
3. Try walking for 30-60 seconds for 2-3 sets.

Turkish Get-Ups improve your core strength, balance and stability throughout your body. This exercise helps develop core strength and coordination to support you in daily tasks.

1. Start lying on your back, holding a weight directly above one shoulder.
2. Stand up slowly while keeping the weight overhead.
3. Lower your back carefully, keeping your core muscles engaged.
4. Perform 2 to 3 sets of 8 to 12 repetitions.

Try adding 3 to 5 of these exercises at a time to your routine several times a week. With consistent practice, your core muscles will become stronger, your posture will improve, and completing daily tasks will feel easier and safer.