3 Best Pilates Exercises for Core Strength (Perfect for Beginners & Over 40)
Why Core Strength Matters — Especially After 40
If you often feel stiff, achy, or struggle with your posture, it’s likely your deep core muscles need some attention. Core strength isn’t just about abs — it’s about supporting your spine, improving balance, and moving with confidence.
In this blog, I’m sharing the 3 best Pilates exercises for core strength, especially for women over 40. These exercises are joint-friendly, low-impact, and perfect if you want to feel stronger without harsh workouts.
1. Hundred Prep — The Best Pilates Core Activation Exercise
Why it works: This move teaches deep core activation and breathing. It’s the foundation of so many Pilates exercises - so much so that it appears (in different guises) in every class I teach. It’s also often your first homework!
How to do it:
- Lie on your back, knees bent, feet flat.
- Find your neutral spine: pelvis and lower ribs gently connected to the mat.*
- Inhale deeply. As you exhale, gently draw your tummy away from the waistband of your trousers, engaging your deep abdominals.
- Raise your legs off the floor so your knees are stacked over your hips without your back or tummy muscles moving. You could do just one leg at a time if this feels to difficult.
- Hold the connection for a few breaths, then release.
*NOT SURE ABOUT NEUTRAL SPINE? It’s an easy way to describe the natural curve of your spine. Check out this video for a 5-minute easy explanation that’ll have you winning every time. How to find your neutral spine.
Benefits:
✔️ Builds deep core strength
✔️ Improves posture
✔️ Supports back health
HOW TO DO PILATES ONE HUNDRED
2. Shoulder Bridge — Glutes, Core & Spine Strengthener
Why it works: This is a brilliant full-body move that strengthens the glutes, lower back, and stabilises the spine.
How to do it:
- Start with your feet flat, knees bent, and arms by your sides.
- Press through your feet to lift your hips up towards the ceiling or the wall behind you.
- Keep thighs drawing gently together.
- Press into the backs of your arms for extra support. Lots of people miss this important cue in shoulder bridge. It’s a great triceps and upper back exercise too and this bit is great for your postural muscles.
- Slowly lower back down with control.
Benefits:
✔️ Strengthens glutes (key for back health)
✔️ Mobilises and strengthens the spine
✔️ Supports core stability and pelvic floor
HOW TO DO PILATES SHOULDER BRIDGE
3. Side-Lying Waist Lift — Strength for Obliques & Shoulders
Why it works: This targets your obliques, shoulder stabilisers, and improves side-body strength — often overlooked but essential.
How to do it:
- Lie on your side with your elbow under your shoulder, forearm flat.
- Imagine a small beach ball under your waist — keep space there.
- Top hand behind your head.
- Draw your ribs in and tuck your tailbone gently under.
- Lift through your waist, feeling the side-body engage.
- Lower back down with control.
Benefits:
✔️ Strengthens waist and obliques
✔️ Supports shoulder stability
✔️ Improves balance and posture
HOW TO DO PILATES SIDE LYING LEG SERIES
Why These Are the Best Pilates Core Exercises for Beginners & Midlife Women
These exercises are simple, effective, and cover all planes of movement — front, back, and sides. Whether you’re getting started with Pilates or looking to improve posture, reduce back pain, or feel stronger in daily life, this is where to begin.
Take It Further — Your 4-Week Pilates & Strength Plan
Want more guidance and structure? My eBook A Little Fitter is a 4-week Pilates and strength plan designed for women over 40. It’s joint-friendly, hormone-smart, and fits into real life — no gym needed.
Inside you’ll get:
✔️ Short, guided workout videos (5–10 mins)
✔️ Printable weekly plans and trackers
✔️ Tips for consistency, core strength, and sustainable progress
✔️ Gentle strength training for midlife women
🎯 Ready to get started? 👉 Grab your copy of A Little Fitter here.
Karen’s Final Word
Core strength isn’t about having flat abs. It’s about feeling better in your body — whether that’s getting out of a chair with ease, lifting shopping bags, or walking with better posture. These Pilates exercises are your starting point.
If you want to join us live in class, get started here: BOOK CLASSES
Check out the full YouTube video linked below.