Great core exercises you are already doing
Working on a Reformer, Tower, or Pilates Chair are great when we are working on core strength. But, when we’re home with just a mat, we can still continue to develop core strength - it just won’t be as much fun!
Bridges: Lying on your back with your heels inline with the sitting bones (hip bone distance), articulate your spine off the mat. Begin with your tail bone and move through the spine until you are generally on your upper back with the hips elevated. Reverse that articulation on the way down to the mat, ending with your tailbone resting on the mat.
Spinal Balance: All 4’s position and reach out opposite limbs and hold for a few breaths. Focus on the core muscles to help maintain balance. Return to the mat and lift and reach with the other arm and leg. Again, stabilize before rushing to the other side.
Bird Dogs: From your spinal balance position, draw knee to elbow and reach out again. Maintain your balance and move slowly to challenge your core strength. You can either do multiple repetitions on the same side or alternate sides.
Locust: Lying on your belly with arms along your side, lift everything up you can while keeping your neck in a neutral position (continue looking slightly down). Once you have lifted legs and chest off the mat, then reach fingers and toes away from your head - elongating the spine as much as possible. Hold for a few breaths and bring everything down to the mat to relax. Do a few of these as a back strengthening exercise.
Planks: on forearms or hands - either one is great! Keep your back as flat as you can and don’t let the hips drop down towards the ground. If you feel low back discomfort, try pulling your hips up a bit for relief. Hold as long as you can maintain good form and strive for 1 minute.
Side Planks: lying on your side with the elbow stacked below the shoulder and your body forms a long line down to the feet; feet can be stacked or staggered. An option here is to keep the bottom knee on the ground while the hips lift up. For more of a challenge, incorporate hip drops; smoothly lowering the hip to the mat and then lifting.