{"id":22191,"date":"2026-02-03T16:28:24","date_gmt":"2026-02-03T20:28:24","guid":{"rendered":"https:\/\/klickpunch.com\/?p=22191"},"modified":"2026-02-03T16:28:24","modified_gmt":"2026-02-03T20:28:24","slug":"5-pilates-exercises-to-strengthen-your-core-without-crunches","status":"publish","type":"post","link":"https:\/\/klickpunch.com\/?p=22191","title":{"rendered":"5 pilates exercises to strengthen your core without crunches"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<p> Pilates core exercises work deeper muscles that support posture, balance, and everyday movement. Celebrity fitness trainer shares 5 underrated moves that quietly build real core strength.<\/p>\n<div>\n<p>When people talk about core workouts, they usually think of crunches, planks, or intense ab routines. But your core is much more than just visible abs. It includes deep muscles around your abdomen, lower back, hips, and pelvis that help you move, bend, lift, and even sit properly. This is where Pilates stands out. Instead of fast or high-impact movements, Pilates focuses on slow, controlled exercises that strengthen the body from the inside out. Celebrity fitness trainer Yasmin Karachiwala often highlights how Pilates targets deep stabilising muscles that many workouts miss.<\/p>\n<p>Research published in the <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10893876\/\" rel=\"nofollow\">Journal of Multidisciplinary Healthcare<\/a> shows that regular Pilates practice <a href=\"https:\/\/www.healthshots.com\/fitness\/staying-fit\/steps-to-perform-bridge-pose\/\">improves core strength<\/a>, stability, and functional movement, while also reducing lower back discomfort. Here are five underrated Pilates exercises that deserve a place in your routine.<\/p>\n<h2>Why is Pilates better for core strength than crunches?<\/h2>\n<p>Unlike crunches that mainly work surface-level muscles, Pilates activates the transverse abdominis\u2014the deepest core muscle. According to Karachiwala, this muscle acts like a natural support belt for the spine, improving posture and reducing injury risk. Controlled breathing and precise movement make Pilates especially effective for long-term core stability.<\/p>\n<h3>1. Toe taps (Supine)<\/h3>\n<p>This exercise strengthens the deep core while maintaining pelvic stability.<\/p>\n<p><strong>How to do it:<\/strong> Lie on your back, legs in tabletop position. Lower one foot to tap the floor, then return. Alternate sides slowly.<\/p>\n<p><strong>Why it\u2019s underrated:<\/strong> It looks simple, but it builds excellent core control when done correctly.<\/p>\n<h3>2. Single-leg stretch<\/h3>\n<p>This dynamic movement targets lower abs and <a href=\"https:\/\/www.healthshots.com\/fitness\/staying-fit\/exercises-to-strengthen-the-pelvic-floor\/\">improves pelvic stability<\/a>.<\/p>\n<p><strong>How to do it:<\/strong> Lie on your back, lift your head and shoulders, extend one leg while holding the other, then switch.<\/p>\n<p><strong>Why it\u2019s underrated:<\/strong> Often skipped for advanced moves, but it\u2019s highly effective when done with control.<\/p>\n<figure id=\"attachment_146431\" aria-describedby=\"caption-attachment-146431\" class=\"wp-caption alignnone\"><img loading=\"lazy\" class=\"wp-image-146431 size-full\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs.jpg\" alt=\"core workout\" width=\"1600\" height=\"900\" srcset=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs.jpg 1600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-300x169.jpg 300w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-1024x576.jpg 1024w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-768x432.jpg 768w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-600x338.jpg 600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-200x113.jpg 200w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-1536x864.jpg 1536w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-159x90.jpg 159w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-370x207.jpg 370w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-223x125.jpg 223w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-627x354.jpg 627w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-141x79.jpg 141w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-207x116.jpg 207w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs-150x84.jpg 150w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\"\/><figcaption id=\"caption-attachment-146431\" class=\"wp-caption-text\">Strengthen and tone your core with this exercise. Image courtesy: Adobe Stock<\/figcaption><\/figure>\n<h3>3. Double-leg stretch<\/h3>\n<p>This move challenges coordination and deep muscle activation.<\/p>\n<p><strong>How to do it:<\/strong> Extend arms and legs away from the body, then circle arms and pull knees back in.<\/p>\n<p><strong>Why it\u2019s underrated:<\/strong> Its simplicity masks how effectively it powers the entire core.<\/p>\n<h3>4. Corkscrew<\/h3>\n<p>Corkscrew targets rotational strength and spinal stability.<\/p>\n<p><strong>How to do it:<\/strong> With legs raised, circle them slowly while keeping your shoulders grounded.<\/p>\n<p><strong>Why it\u2019s underrated:<\/strong> Less popular than advanced variations, but extremely effective when controlled.<\/p>\n<h3>5. Rolling like a ball<\/h3>\n<p>This playful move strengthens\u00a0<span style=\"box-sizing: border-box; margin: 0px; padding: 0px;\">the<\/span><a href=\"https:\/\/www.healthshots.com\/fitness\/muscle-gain\/side-plank-variations-to-strengthen-core-and-build-abs\/\">\u00a0abs<\/a>. This exercise is also great for improving spinal mobility.<\/p>\n<p><strong>How to do it:<\/strong> Balance on sit bones, roll back to shoulders, and return smoothly.<\/p>\n<div class=\"mayInterest\">\n<p>You may also like<\/p>\n<div class=\"mayInterestRow\">\n<div class=\"likeColumn\">\n<div class=\"mayInterestRowThumb\"><a href=\"https:\/\/www.healthshots.com\/video\/muscle-training-exercises-for-beginners\/\" onclick=\"dataLayer.push({'event':'story_click', 'widget_name':'You may also like', 'story_type':'story', 'position':'1', 'element':'card image', 'story_section':'Muscle Gain', 'story_title':'5 underrated pilates exercises that strengthen your core without crunches', 'target_url':'https:\/\/www.healthshots.com\/video\/muscle-training-exercises-for-beginners\/', 'current_url':'https:\/\/www.healthshots.com\/fitness\/muscle-gain\/pilates-exercises-to-strengthen-core\/', 'data_source':'non_amp', 'property_language':'eng', 'user_ID':ga4ClientId, 'client_id':ga4ClientGaId});\"><img fetchpriority=\"high\" decoding=\"async\" class=\"lazy\" bad-src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2021\/07\/03104739\/Thumb-Swati_Muscle-300x169.jpg\" alt=\"Muscle training exercises for beginners\" title=\"Muscle training exercises for beginners\" width=\"370\" height=\"207\"\/><\/a><\/div>\n<\/div>\n<div class=\"likeColumn\">\n<div class=\"mayInterestRowThumb\"><a href=\"https:\/\/www.healthshots.com\/fitness\/muscle-gain\/pilates-ball-exercises-for-core-strength-2\/\" onclick=\"dataLayer.push({'event':'story_click', 'widget_name':'You may also like', 'story_type':'story', 'position':'2', 'element':'card image', 'story_section':'Muscle Gain', 'story_title':'5 underrated pilates exercises that strengthen your core without crunches', 'target_url':'https:\/\/www.healthshots.com\/fitness\/muscle-gain\/pilates-ball-exercises-for-core-strength-2\/', 'current_url':'https:\/\/www.healthshots.com\/fitness\/muscle-gain\/pilates-exercises-to-strengthen-core\/', 'data_source':'non_amp', 'property_language':'eng', 'user_ID':ga4ClientId, 'client_id':ga4ClientGaId});\"><img decoding=\"async\" class=\"lazy\" bad-src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2026\/01\/24170218\/Pilates-ball-workout-300x169.jpg\" alt=\"5 Pilates ball exercises for a stronger core, courtesy a fitness expert\" title=\"5 Pilates ball exercises for a stronger core, courtesy a fitness expert\" width=\"370\" height=\"207\"\/><\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><strong>Why it\u2019s underrated:<\/strong> It looks easy but demands strong core control, says Yasmin Karachiwala.<\/p>\n<p>Pilates does not chase quick burn. However, it builds strength that lasts. As Karachiwala explains, consistency and precision matter more than intensity. These underrated Pilates exercises quietly strengthen your core, improve posture, and support everyday movement\u2014without stressing your spine.<\/p>\n<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Pilates core exercises work deeper muscles that support posture, balance, and everyday movement. Celebrity fitness trainer shares 5 underrated moves that quietly build real core strength. When people talk about core workouts, they usually think of crunches, planks, or intense ab routines. But your core is much more than just visible abs. It includes deep [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":22192,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","fifu_image_url":"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/10\/23090222\/abs.jpg","fifu_image_alt":"","footnotes":""},"categories":[1],"tags":[],"offerexpiration":[],"class_list":["post-22191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 pilates exercises to strengthen your core without crunches - KlickPunch<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/klickpunch.com\/?p=22191\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 pilates exercises to strengthen your core without crunches - KlickPunch\" \/>\n<meta property=\"og:description\" content=\"Pilates core exercises work deeper muscles that support posture, balance, and everyday movement. 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