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5 simple Pilates moves Deepika Padukone’s trainer recommends for a stronger core and better posture; no gym needed

When it comes to core workouts, most people fall back to crunches, planks and leg raises, but sometimes, less is more! Celebrity trainer Yasmin Karachiwala, who has guided fitness journeys of our favourite celebs Deepika Padukone, Alia Bhatt, Katrina Kaif, believes that Pilates offers more smarter and sustainable way to build strength, focusing on precision, control and mindful movement instead of sheer intensity. Yasmin shares five underrated Pilates exercises that one can do at home easily, without any special equipment or gym membership. These moves target our core muscles, which are literally the one thing that often gets overlooked, improving your posture, balance and overall stability in ways typical ab workouts fail to. Here is what she recommends adding to your next power-packed workout!

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Single-leg stretch

This deceptively simple move engages our core muscles like no other! It might look simple at first but it improves our coordination and body alignment, it strengthens the core and pelvic area muscles, which are essential for staying steady during everyday activities. Gradually, helps enhance our balance and posture naturally. To start with sit on a floor with your legs extended straight in front of you, keep your back straight and your shoulders relaxed. Gently bend the hips and try to reach towards the toe, don’t touch it but wait in this position for 20-30 seconds. Sit back up slowly to avoid straining the back. Variation: One can also perform this exercise by letting the thigh of the bent leg extend just past vertical instead of hugging it close to the chest. Rest both hands on knees, keeping the lower part of the leg parallel to the mat.

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Double leg stretch

This simple leg exercise activates both the upper and lower abdominal muscles and trains us to sync our breathing with this movement as well. This is one of the foundational Pilates exercise that deepens the mind-body connection. To do this, lie on a mat, bring the knees closer to your chest, and slightly lift your head, neck and shoulders off the mat. Place your hands on shin muscles, keeping the spine long and your lower back pressed gently into the mat Variation: This classical variation is to kick the legs straight out and move the hands to he hips, then back to ball position, rather than raising or lowering legs and circling the arms

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Corkscrew

This exercise targets one of the most difficult areas to burn fat and that is the obliques. Corkscrew exercise challenges the deep core muscles while boosting spinal flexibility. This slow and controlled circular leg motion challenges the side fat (obliques) and it further engages our abs more than one might expect, emphasising quality over speed. To do this, lie on a mat, extend the legs straight toward the ceiling, keeping them together. Stretch the arms by your side, palms pressed lightly into the mat for support. Now, try and engage the core by drawing the navel towards the spine, gently lifting the head, neck and shoulders off the mat, if comfortable.

Variation: One can perform this exercise with a bit of twist, letting the legs rest on a table top, and moving side to side, whilst keeping the knees lined up (often known as supine spine twist).

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Rolling like a ball

This exercise might seem playful but it actually tests our core strength, and balance thoroughly. It encourages more control over our spine and activates deep abdominal muscles that support the posture throughout the day.

Variations: To get the most out of this exercise, try increasing the number of repetitions or picking up the pace slightly. When you rock back onto your shoulders, pause briefly before coming back up slowly with control, this will further build strength and stability. Sit on the mat with bent knees and feet flat on the floor. Hug your knees lightly into the chest, wrapping the arms around them. Lift your feet slightly off the mat, so it seems like balancing on your bones, engage the core, keeping the head in neutral position, with chin slightly tucked.

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Toe taps

A simple yet effective exercise that targets the lower abdominal muscles and hip flexors. To do them, lie on your back with the legs raise so the knees bend at a 90 degree angle, slowly lower one foot and tap on the floor, then bring it back up to repeat the same with the other foot. Remember, do not bring your back or head up with each repetition. This movement maximises the core and engagement. For a challenge, move at a controlled pace or increase repetitions

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