exercises starting with d

16 EFFECTIVE PILATES EXERCISES TO STRENGTHEN YOUR CORE

Strengthening your core is one of the best ways to improve your overall fitness—and adding Pilates exercises to your routine can help you get there.

But why is core strength so essential? It goes beyond just your abs or obliques; your core also includes deep stabilizing muscles like the transverse abdominis, hips, lower back, and pelvic floor. Strengthening all these areas is crucial for balance, stability, posture, proper exercise form, and spinal health. Plus, a strong core can help prevent lower back pain, which is beneficial for both workouts and daily life.

While many exercises engage the core, Pilates specifically targets these muscles. Practicing Pilates can challenge your muscles in new ways, especially if it’s new to your routine, and help you build core strength in a balanced and controlled way.

“Pilates is a mind-body workout that activates your core muscles with each exercise,” says Manuela Sanchez, a Pilates instructor at Club Pilates in Brooklyn, New York. With Pilates, whether you’re doing a core-focused move or one targeting another area, your core remains engaged throughout.

Pilates strengthens both the deep and superficial areas of your core, from the deep internal transverse abdominis to the surface-level rectus abdominis, for comprehensive core strength, Sanchez explains.

What are the benefits of Pilates exercises?

As we mentioned, Pilates exercises—whether dedicated to core work or incorporating full-body moves—are fantastic for strengthening your entire core. But there are plenty more reasons to consider adding Pilates to your routine.

One major benefit is its accessibility. While some Pilates exercises use equipment like a reformer, many Pilates mat exercises require no equipment beyond a yoga mat for comfort. This means you can enjoy a Pilates workout at home without needing to join a class or gym. Plus, if you’re interested in lower-body-focused Pilates moves (which also engage the core), you can use just a chair for many effective exercises.

Practicing Pilates at home is not only convenient but also highly beneficial. In addition to core strength, Pilates enhances flexibility, balance, coordination, and breath control. It’s also adaptable, with exercises suited for beginners and progressions for more advanced levels, making it a scalable workout option for all fitness levels.

What are some great Pilates core exercises?

Some of the best Pilates core exercises include classics you may know, like the Pilates hundred, single-leg stretch, and roll-up. There are also a few you might recognize by sight, even if the names aren’t familiar. Below, you’ll find 17 effective Pilates core exercises you can do at home—no equipment needed!

You can incorporate a few of these as a warm-up, suggests Sanchez, or add them to your next workout to emphasize core engagement. For a quick movement session, choose a few favorites and repeat them a couple of times for a standalone routine. If you’re new to these moves, start by performing each exercise for 30 seconds and gradually work your way up to a minute.

LEG CIRCLE

Lie faceup with your arms at your sides, palms down.

Bend your left knee, placing your left foot flat on the floor. Extend your right leg straight up toward the ceiling.

Circle your right leg out to the side, down toward the ground, and back to the starting position. Keep the circle as large as possible while maintaining your lower back on the floor.

Reverse the circle for each rep.

Complete all reps on one leg, then switch to the other side and repeat.

DOUBLE LEG STRETCH

Lie faceup and bring both knees in toward your chest.

Curl your head up and place your hands on your knees.

Extend both legs out in front of you while reaching both arms overhead. Keep your lower back pressed into the floor and aim to straighten your legs as much as possible.

Circle your arms out to the sides and around back to your knees as you pull your knees back in toward your chest.

PILATES ONE HUNDRED

Lie faceup on your mat.

Lift both legs up toward the ceiling and lower them halfway, keeping them at an angle.

Curl your head up, reaching your arms long alongside your body with palms facing down.

Pump your arms up and down as you inhale for five counts and exhale for five counts.

Repeat this breathing pattern 10 times while maintaining the position.

ROLL UP

Lie faceup with your arms extended above your head, resting on the floor.

Float your arms up so your wrists are directly over your shoulders.

Slowly begin to curl your spine up off the floor, starting with your shoulders and ending with your lower back.

Curl up to a seated position, then fold your torso over your legs while keeping your core tight throughout the movement.

To return, reverse the movement, rolling back down to the floor from your lower back to your shoulders.

SINGLE-LEG STRETCH

Lie faceup on your mat.

Bring both knees in toward your chest, placing your hands on your shins, and curl your head up off the floor.

Extend one leg out at a time, alternating sides while keeping your knees bent.

Make sure your lower back stays pressed into the floor, and engage your core throughout the movement.

PLANK LEG LIFT

Start in a high plank position with your hands directly under your shoulders.

Alternate lifting one leg off the floor as high as you can, but not past shoulder height.

Keep your core, glutes, and quads engaged to maintain stability and avoid rocking your hips.

TEASER

Lie faceup on your mat.

Bend your knees over your hips and lift your feet off the mat.

Extend your legs while reaching your arms toward your feet and lifting your head and shoulders off the mat. Aim to create a V shape with your torso and legs.

Hold this position for five breaths.

After five breaths, roll onto your back, bending your knees again.

HIGH PLANK TO PIKE

Start in a high plank position with your palms flat on the floor, hands shoulder-width apart (or wider, if that’s your preference for push-ups). Ensure your shoulders are stacked above your wrists, your legs are extended, and your core is engaged.

Exhale as you push your tailbone up toward the ceiling, straightening your legs as much as possible. (Feel free to bend your knees if needed to get your heels closer to the ground.)

Reverse the movement to return to the high plank position. This completes one rep.

Lie faceup on your mat.

Extend your right leg straight up so that it’s perpendicular to the floor. Place your hands behind your right leg, pulling it toward your face, and curl your head up off the floor.

Lift your left leg a few inches off the mat.

Switch legs by pulling your left leg in toward you while allowing your right leg to hover just above the floor.

Continue alternating between legs in a controlled manner.

PLANK ROCK

Start in a high plank position with your hands directly under your shoulders.

Rock your whole body forward a couple of inches toward your hands, then rock backward toward your heels.

Keep your core, glutes, and quads engaged throughout the movement to maintain stability.

HIP DIP

Start in a side plank position with your right hand directly underneath your right shoulder and your left foot stacked on top of your right foot.

Dip your hips down toward the ground, then lift them back up to the starting position.

Repeat this movement 10 times before switching to the left side.

CRISS-CROSS

Lie faceup and bring both knees in toward your chest.

Place your hands behind your head, keeping your elbows wide, and curl your head up off the floor.

Bring your left shoulder toward your right knee as you extend your left leg out.

Then, bring your right shoulder toward your left knee while extending your right leg.

Continue alternating sides in a controlled manner.

TOE TAP

Lie on your back with your feet flat on the floor and your arms at your sides. Ensure your back is flat against the floor.

Bring your knees up to a 90-degree angle; this is your starting position.

Slowly lower your feet down so your toes tap the floor, then reverse the movement to return to the starting position. This completes one rep.

BIRD-DOG

Start on your hands and knees in a tabletop position, ensuring your wrists are stacked under your shoulders and your knees are stacked under your hips. This is your starting position.

Extend your right arm forward and your left leg back, maintaining a flat back and keeping your hips in line with the floor. Focus on driving your foot toward the wall behind you. Hold this position briefly.

Squeeze your abs and return your arm and leg to the starting position. This completes one rep.

Perform a set number of reps, then switch to extend your left arm and right leg. Repeat the process.

SLOW MOTION MOUTAIN CLIMBER

Start in a high plank position with your hands directly under your shoulders.

Bring one knee in toward your chest at a time, alternating legs.

Keep your core, glutes, and quads engaged to avoid rocking your hips during the movement.

BIRD-DOG CRUNCH

Start on your hands and knees in a tabletop position, ensuring your wrists are stacked under your shoulders and your knees are stacked under your hips. This is your starting position.

Extend your right arm forward and your left leg back, maintaining a flat back and keeping your hips in line with the floor. Focus on driving your foot toward the wall behind you. Hold this position briefly.

Squeeze your abs and return your arm and leg to the starting position. This completes one rep.

Perform a set number of reps, then switch to extend your left arm and right leg. Repeat the process.

conclusion

Incorporating these Pilates core exercises into your fitness routine can significantly enhance your overall strength, stability, and body awareness. Focusing on the core not only improves your physical performance but also helps prevent injuries and alleviate back pain. Whether you’re a beginner or more advanced, these exercises are adaptable and can be performed anywhere, making Pilates a convenient and effective choice for core training. Remember to engage your core throughout each movement, maintain proper form, and listen to your body as you progress. By committing to these practices, you’ll build a strong foundation that supports all your fitness goals.

15 best Lower Belly Fat Exercises for a Healthier You

As we progress into 2023, more and more people are becoming conscious of their health and fitness. Among the many health concerns, excess belly fat remains one of the most common. The lower belly, in particular, is one of the hardest to target, but not impossible with the right exercise routine.

If you’re looking for effective lower belly fat exercises to help you achieve your fitness goals, this guide is for you. In this article, we will explore some of the best lower belly fat exercises that can help you burn fat, tone your abs, and lead a healthier life.

causes of lower belly fat

Lower belly fat, often referred to as “belly pooch” or “stubborn fat,” can accumulate due to a variety of factors. One significant contributor is an unhealthy diet high in processed foods, sugary drinks, and excess calories. Consuming more calories than your body needs can lead to weight gain, and the abdominal area is a common storage site for excess fat. Additionally, diets high in refined carbohydrates can spike blood sugar levels, promoting fat storage, especially in the abdominal region.

Sedentary lifestyles also play a role in lower belly fat accumulation. Lack of regular physical activity means fewer calories burned, and unused calories can be stored as fat, particularly in the abdomen. Moreover, stress and poor sleep quality can lead to hormonal imbalances, such as increased cortisol levels, which can trigger fat storage in the belly area. 

Genetics also come into play, as some individuals may have a genetic predisposition to carry excess weight in their lower abdomen. Age is another factor, as metabolism tends to slow down with age, making it easier for fat to accumulate around the midsection. 

Why Focus on Lower Belly Fat Exercises

Focusing on lower belly fat exercises is essential because this area is often a stubborn trouble spot for many individuals. Lower belly fat can be particularly challenging to address due to factors like genetics and hormonal influences. By targeting these specific exercises, you can strengthen and tone the underlying muscles, helping to create a tighter and more defined appearance in the lower abdominal area. Additionally, a strong core not only improves aesthetics but also supports overall body stability and posture

“Lower belly fat exercises can be a helpful way to reduce the appearance of lower belly fat,” said Dr. Joshua Zeichner, a dermatologist based in New York City. “However, it is important to note that there is no single exercise that will specifically target lower belly fat. The best way to reduce lower belly fat is to combine a healthy diet with regular exercise.” In fact, to lose lower belly fat, you need to reduce your overall body fat percentage. This can only be achieved through a combination of cardio exercises, strength training, and a healthy diet. 

Best exercises to get rid of lower belly fat

Crunches

Lie on your back with your knees bent and feet flat on the floor. Cross your arms over your chest or place your hands behind your head. Lift your shoulders off the ground while keeping your lower back pressed into the floor.

Crunches engage the rectus abdominis, the muscle responsible for the “six-pack” look. By repeatedly contracting this muscle, you can strengthen and tone the lower abdomen, reducing the appearance of belly fat.

Bicycle Crunches

Lie on your back with your hands behind your head and legs lifted off the ground. Bring your right elbow and left knee toward each other while extending your right leg out. Alternate sides in a pedaling motion.

This exercise combines regular crunches with a twisting motion, engaging both the upper and lower abdominal muscles. It’s effective for toning the lower belly and obliques.

Leg Raises

Leg raises are another great exercise for strengthening your core muscles. To do leg raises, lie on your back with your legs extended in the air. Raise your legs up until they are perpendicular to the ground, then slowly lower them back down.

Leg raises primarily work the lower abdominal muscles. When performed consistently, they can help tighten the lower belly area and improve muscle definition.

Planks

Get into a push-up position but with your weight supported on your forearms instead of your hands. Maintain a straight line from your head to your heels, engaging your core.

Planks help create stability and strengthen the muscles that support your midsection, which can reduce belly fat over time.

Mountain Climbers

Start in a plank position with your hands on the ground and your body in a straight line from your head to your heels. Bring your right knee forward towards your chest, then return it to the starting position and repeat with your left leg. Continue alternating legs in a running motion.

These are a high-intensity exercise that not only elevates your heart rate but also engages the lower abdominal muscles. They help burn calories and promote fat loss in the lower belly area.

Russian Twists

Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the ground. Hold a weight or a water bottle and twist your torso to touch the weight to the floor on each side.

This exercise targets the oblique muscles, which run along the sides of your waist. Strengthening these muscles can help create a tighter, more toned appearance in the lower belly region.

Reverse Crunches

Lie on your back with your knees bent and feet flat on the floor. Place your hands at your sides or under your hips for support. Lift your hips off the floor, bringing your knees toward your chest.

Reverse crunches specifically target the lower abdominal area, making them effective for reducing belly fat in this region.

Side Planks

Lie on your side with your elbow directly beneath your shoulder. Lift your hips off the ground, creating a straight line from head to heels. Switch sides to work both obliques.

Side planks engage the oblique muscles, which can help trim and tone the sides of your waist, including the lower belly area.

Scissors kicks

Scissors kicks are a great exercise for targeting your lower belly fat. To do scissors kicks, lie on your back with your legs extended in the air. Raise your right leg up towards your chest, then lower it back down while raising your left leg up. Continue alternating legs in a scissor-like motion.

Seated Knee Tucks

Sit on the edge of a sturdy chair or bench with your hands gripping the sides. Lift your knees toward your chest, engaging your lower abs.

This exercise puts a direct load on the lower abdominal muscles, helping to strengthen and tighten the lower belly area.

Bridge

Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, creating a straight line from your shoulders to your knees.

Bridges engage the lower back and glutes, which can help create balance and improve the overall appearance of the lower abdominal area.

Hanging Leg Raises

If you have access to a pull-up bar, hang from it with your palms facing away. Lift your legs straight in front of you as high as you can.

Hanging leg raises are a challenging exercise that can help build strength and definition in the lower abdominal muscles.

Burpees

To do a burpee, start in a standing position. Squat down and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Do a push-up, then jump your feet back up to your hands. Stand up and jump into the air, clapping your hands overhead.

Burpees are a full-body exercise that elevates your heart rate, leading to overall fat loss, which includes the lower belly region.

Box Jumps

Stand in front of a box or platform that is about knee-height. Squat down and swing your arms back. Then, jump up onto the box, using your arms to help you propel yourself. Step back down and repeat.

Box jumps are a lower-body exercise that can help improve leg strength and burn calories, contributing to overall fat loss.

Kettlebell swings

Kettlebell swings are a great exercise for burning calories and working your core muscles. To do a kettlebell swing, stand with your feet shoulder-width apart and hold a kettlebell in front of you with both hands. Swing the kettlebell down between your legs, then back up to your chest. Continue swinging the kettlebell in a smooth, rhythmic motion.

Battle ropes

Battle ropes are a great exercise for burning calories and working your entire body. To do an exercise with battle ropes, stand with your feet shoulder-width apart and hold the end of a battle rope in each hand. Wave the battle ropes up and down in alternating waves.

Diet to Lose Belly Fat

There is no one-size-fits-all diet that will help you get rid of excess belly fat. However, there are some general principles that can help.

  • Eat plenty of fiber. Fiber helps to keep you feeling full and satisfied, which can help to reduce calorie intake. It also helps to regulate digestion and keep blood sugar levels stable. Good sources of fiber include fruits, vegetables, and whole grains.
  • Limit processed foods. Processed foods are often high in unhealthy fats, sugar, and salt. They can also be low in nutrients. Limiting processed foods can help to improve overall health and reduce the risk of weight gain.
  • Choose lean protein sources. Lean protein sources, such as chicken, fish, beans, and tofu, are low in saturated fat and high in nutrients. They can help to build and maintain muscle mass, which can boost metabolism and help to burn calories.
  • Eat healthy fats. Healthy fats, such as those found in avocados, olive oil, and nuts, are important for overall health. They can also help to reduce inflammation and promote satiety.
  • Drink plenty of water. Staying hydrated is important for overall health and can also help to promote weight loss. Aim to drink at least eight glasses of water per day.

FAQs 

  1. Can I lose lower belly fat without exercising? While diet plays a crucial role in weight loss, exercising is essential for toning your muscles and burning fat. A combination of cardio and strength training exercises can help you achieve your fitness goals faster.
  2. How long does it take to see results? Results vary from person to person, but with a consistent exercise routine and a healthy diet, you can expect to see results within a few weeks or months.
  3. Can I target just my lower belly fat? Spot reduction does not work. To lose lower belly fat, you need to reduce your overall body fat percentage through a combination of cardio, strength training, and a healthy diet.
  4. Are there any risks associated with lower belly fat exercises? While lower belly fat exercises are generally safe, it’s important to listen to your body and stop if you experience pain or discomfort. Consult with a doctor before starting any new exercise routine.
  5. What is the best time of day to exercise? The best time of day to exercise is whenever you can fit it into your schedule. Consistency is key, so aim to exercise at the same time every day.

Final Takeaway

Excess lower belly fat can be a source of frustration for many people, but with the right exercise routine and a healthy diet, it is possible to achieve your fitness goals. Incorporate the exercises mentioned in this guide into your workout routine to strengthen and tone your abdominal muscles, burn fat, and lead a healthier life.

Remember, consistency is key when it comes to losing weight and maintaining a healthy lifestyle. Start with small changes and gradually increase your workout intensity and duration. With hard work and dedication, you’ll be able to achieve the results you’re looking for.