A fitness professional suggests these three exercises to boost your core stability and equilibrium

In the world of fitness, Pilates has become a popular choice for those seeking a holistic approach to building a strong and stable body. Three essential Pilates exercises, the side plank, bridge, and Russian twist, are often recommended by master trainers for a stronger mid-body.

The Side Plank

The side plank engages the muscles around the trunk, including the obliques, transverse abdominis, quadratus lumborum, and the glutes. To perform the side plank, lie on your right side with one leg on top of the other, bend your right knee to 90°, and push up onto your right elbow and forearm. Engage your core and lift your hips off the ground, keeping your right knee on the floor.

To make the side plank harder, you can lift your top leg so it's parallel to the floor and move it up and down, or straighten your bottom leg and support your weight on your foot rather than your knee. Remember not to let your hips sag or lift too high, and avoid dropping your shoulders—keep pressing away from the floor with your supporting shoulder.

Pamela Paley, a Pilates master trainer for Club Pilates, suggests the side plank as one of her go-to exercises for a stronger mid-body. She emphasises the importance of working within one's own range of movement and avoiding pain when performing Pilates exercises.

The Bridge

The bridge exercise targets the large gluteus maximus, the hamstrings along the back of the legs, and the erector spinae in the back. To perform the bridge exercise, lie on your back with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your hips without arching your back, thinking about lengthening the back of your body while reaching your knees forward.

In a harder variation, you can ditch the ball and do a single-leg bridge, or perform with the soles of your feet together (also known as a butterfly bridge).

The Russian Twist

The Russian twist exercise engages the rectus abdominus on the front of the stomach, along with the obliques and transverse abdominis. The hip flexors and lower back stabilizers are also engaged during rotation. To perform the Russian twist exercise, sit with your knees bent and feet flat on the floor. Place a Pilates ball behind your lower back for support if needed. Hinge at your hips, lower your back to about 45° or less, and engage your core. Place your palms together in front of your chest and twist your upper body to the right, keeping your lower body still. Return to the center and repeat on the opposite side.

To make the Russian twist exercise harder, hold a ball overhead and lift your legs off the floor for more of a challenge, or hold a weight in your hands to add extra resistance. Pamela Paley stresses the importance of maintaining balance, coordination, and stability during both static and dynamic movements, and having a strong core plays a crucial role in achieving this.

A strong core not only helps support the pelvis and spine, reducing strain on the lower back, but it also aids in maintaining an upright and controlled position during activities such as sitting, standing, jumping, or running. With these three essential Pilates exercises, you're well on your way to a stronger, more stable, and more balanced body.