Build Your Core

If your workout is heavy on legwork, or if your routine has gotten too routine, it could be time to try something a little more hard core. “A strong core is vital for everything in life… and for every sport that involves side-to-side movement,” says Kym Samuel Cushing, a master instructor who leads the 24Pilates Fusion class at 24 Hour Fitness in Las Vegas.

“A strong core also prevents injuries and back pain.” Pilates was developed to rehab dancers, but many athletes are embracing its ability to improve strength, balance, flexibility, and endurance. 24Pilates Fusion merges traditional Pilates with functional ballet. Instructors show three versions of each move—easy, medium, and advanced—to allow everyone to adjust the intensity accordingly. “This makes it equally available to novices and hard-core Pilates divas,” adds Cushing.

Three Hard-Core Moves
Your core encompasses the area around your trunk and pelvis: your abs, back, and torso. Together they support and stabilize your entire body. Try these moves from 24Pilates Fusion:

1. Elbow Side Plank
   Lie on your left side, with your hips stacked, knees slightly bent, and left arm tucked at a 90-degree angle to your torso. Push up onto your left elbow and forearm. Lift hips off the ground so your body forms a straight line from head to knees (called “plank”). Lower, repeat eight times, then work the right side.
   Make it harder: As you lift your hips, raise your right arm and leg. You can also pulse your raised leg forward and backward eight times before lowering to the start position.
2. Elbow Front Plank
   Assume a push-up position, but instead of pushing up with your hands, make fists and push up onto your elbows and forearms. Bend knees slightly and keep your hips and butt low. Your body should form a straight line from head to knees. Hold for a count of 32.
   Make it harder: Stay on your elbows and forearms but straighten your legs and balance on your toes. Keep your body straight from head to heels. You can also move each leg out and back for eight counts while holding this position.
3. Double Straight Leg Lowers
   Lie on your back and extend your legs up toward the ceiling. Rotate your legs out slightly, keeping your heels together and inner legs pulled in the center line. Put your hands behind your head, keeping the elbows out and chest open. On the exhale, pull your abs down to the floor. Press your lower back into the floor as your curl your upper torso up.
   Make it harder: Keep your head down and your arms outstretched along your sides, palms down. Keep the chest open.