These advanced core activation exercises de-bulk your torso, slim waist, flatten abs, boost booty plus strengthen and stabilize your spine. Seriously what else do you want? A more curvy looking figure even if you're a ruler or cone body type you say? These moves will help you get that too but before you get started you'll need to be advanced and have a Pilates ring or a small ball that you can squeeze and maybe some playful puppies to help you stay focused hahaha.
This killer combo move targets the inner thighs in a very challenging way. It forces you to make the connection between your inner thighs, pelvic floor and transversus abdominis which all work as a unit any time your core works to stabilize you during movement which is pretty much all the time. The stronger your inner thighs and pelvic floor are the stronger your core is and vice versa. To do this move correctly you must flex your feet as much as possible and sink your entire back into the floor as though you are trying to push it below the floor.
Once you have that part down contract your pelvic floor and deep abdominals as you lift into a hip thrust and squeeze the Pilates ring 3 times then slowly lower hips down raise legs up making sure low back does not lift off the floor at all then squeeze the ring 3 times with feet flexed then lower straight legs down as far as you can without allowing back to lift off floor. For added challenge alternate lowering the legs diagonally to each side with each hip thrust. Repeat 8-10 times total (not on each side if alternating).
If you have corset core hourglass waist plan then you are familiar with the mega ball or medicine ball rollup to rollover. This version of the rollup which is more similar to the one from my body by burlesque plan requires you to use deep abdominals, inner thighs and mid back muscles to squeeze the ring a few times while holding the boat pose.
This is an advanced way to improve core strength while your limbs are working smaller movement so while this is challenging it is also safe for the neck, low back, hips and knees. Do not attempt this version until you perfect the rollup featured in corset core &r ybff plans. If you are advanced aim for one round of 10-12 reps.
Got Love Your Booty plan? Then you are very familiar with the shinbox which is the zig zagging leg motion from a seated position that improves core strength and hip mobility. You must perfect the basic version of this before adding the Pilates ring press which requires good upper back strength and mobility. If you struggle to do any type of bodyweight row or band pulling be sure to build basic back strength with those exercises before trying this move because even though it looks easy and simple it's one of the most challenging exercises around that can strain neck, upper back and hip flexors when performed with poor technique. Got this move down with good technique? Try for 6-8 reps on each side.
One of the most important things I've learned in the past few years as a Pilates instructor is how total back strength is a must if you want a tight toned strong functional core. The stronger your entire back is the better your posture and the better your posture the easier it is to activate the corset core muscles. The Pilates ring back extension hold is not an easy move and should not be performed by intermediates and especially not by beginners.
It requires that you hold the ring behind
your low back as you engage all your back muscles and your corset muscles to be
able to lift your chest and head high enough to extend the arms down towards
your glutes. If you are super strong you
can even press the ring in a bit for an extra challenge as you hold the pose
for a few seconds. Aim for 3-4 total
holds of 5 seconds each.