If the thought of doing 100 crunches makes your neck hurt, your back complain and your motivation disappear faster than your favourite Pilates grip socks, there’s good news: building a stronger core doesn’t have to mean lying on the floor doing endless sit-ups.
In fact, according to Raphaella Sassine, Founder, Director and Head Trainer at Core Lab Pilates, we might have been thinking about “core workouts” all wrong.
“The idea of ‘core’ has been lost along the way of different fitness fads and aesthetic ideals,” Raphaella explains.
“We see it so often that when people think ‘core’ they think ‘abs’ – the typical washboard/flat stomach. What we need to remember is our core is actually a collection of the muscles that support our spine.”
Rather than seeing the core as just the muscles at the front of your stomach, Raphaella says to visualise it like a can.
“Visualise a can, but take the top of the can off. At the front of the can, we have the typical ab muscles people consider. But, on the sides, we have the obliques. On the back, we have the lower back and thoracic muscles. Then, look to the bottom, we have our pelvic floor.”
And while crunches might target one small section of this system, they’re only scratching the surface.
“So while crunches might work a portion of our core muscles, it really only skims the very top of it all,” she says.
This is where Pilates comes in. Instead of simply chasing a six-pack, Pilates teaches you how to build a stronger, more functional core that supports your entire body.
“Through Pilates, we learn to understand the core muscles, their movements and how to concisely work them all together,” Raphaella explains.
“We reconnect our movements with their intended muscles and joints, we bring awareness and thought to them and we connect our breath for ultimate contrology and purpose.”
Five Pilates moves that challenge your core (without a crunch in sight)
When it comes to the best Pilates exercises for core strength, Raphaella admits it’s hard to choose.
“This is tricky because there are so many!”
But if she had to narrow it down, these are the five dynamic movements she loves most:
1. Lunges with a thoracic rotation
A regular lunge already challenges your balance and lower body strength, but adding rotation takes things up a notch by bringing your obliques and deeper core muscles into play.
Raphaella says she loves movements that challenge spinal mobility, especially through lateral flexion and rotation.
2. Planks with a shoulder tap
The classic plank gets a Pilates-style upgrade by forcing your core to stabilise while your body moves.
This is where Pilates shines: it’s not just about holding a position, but learning how to control your body through movement.
3. Knee hovers with knee abduction
This move might look simple, but don’t underestimate it.
“Knee hovers with a knee abduction to challenge pelvic stability” is one of Raphaella’s go-to moves because it requires serious control and deep core activation.
4. Legs in straps with leg circles
A reformer favourite, this movement challenges your core stability while your legs move, teaching your body to stay controlled under load.
5. The candlestick
“One of my all time favourites, the candlestick,” Raphaella says.
This full-body Pilates movement challenges strength, coordination and control, making it a serious core workout without relying on traditional ab exercises.
Why Pilates core work can be more effective than traditional ab exercises
The secret isn’t doing more reps. It’s learning how to move better.
“Core movements in Pilates are so effective because we learn how to keep the core engaged and working through all types of movement and load,” Raphaella says.
“The more connected we become in Pilates, the more protected our spines are in day to day movement.”
And that matters far beyond the studio.
“As we age, we’re so easily hurting our backs or hips from the simplest things like getting off the couch, walking up the stairs, bringing the shopping bags in from the car.”
Pilates helps rebuild that connection between your brain and body, teaching you that your body was designed for movement.
“We’re able to learn how our bodies are built FOR movement, not for a sedentary lifestyle.”
The Pilates mistake most people make when trying to “activate” their core
One of the biggest myths around core workouts is that engaging your core means sucking your stomach in.
According to Raphaella, this is something she often helps people “un learn”.
“The biggest thing I’ve been trying to help people ‘un learn’ is that ‘activating your core equals sucking in your breath’.”
She says the problem often comes from years of diet culture and the idea that smaller automatically means fitter.
“Our analogy at Core Lab Pilates is usually this – if you want to flex your bicep and make it work, it usually becomes BIGGER not smaller. Our core should be the same.”
“To get it to engage, we need to think about expanding, not shrinking.”
It’s not about pushing your stomach out or filling it with air, but learning how to create connection and control.
If crunches hurt your neck, your core might not be the problem
Ever finished an ab workout feeling it more in your neck than your stomach?
You’re not alone.
Raphaella says discomfort during crunches and sit-ups often comes down to technique rather than a weak core.
“Very often during movements like your crunch and sit ups, people strain through their necks and shoulders.”
The issue? People often rely on momentum instead of intentional movement.
“Where this usually goes wrong is that there’s no connection to the actual core muscles and this leaves people using momentum to drive them up, rather than intentional movement and engagement.”
Her advice is simple: relax the jaw, shoulders and neck first.
“Pull in first through the core muscles, THEN think about your spine coming up like a string of pearls, starting from your head.”
“You want to lift one vertebrae at a time, rather than your whole back.”
The benefits of a stronger Pilates core go way beyond abs
A strong core isn’t just about how your body looks. It affects how your body feels and functions every day.
“Our core is responsible for so much. There’s a reason it’s called the powerhouse,” Raphaella says.
“By building a strong core through Pilates, you’re building functional strength that transcends beyond the studio.”
The benefits can include better posture, improved balance, more mobility and injury prevention.
“You’ll be able to bear your weight evenly through your hips, stop yourself from peeing that little bit when you sneeze or cough, breathe deeply to calm your central nervous system, have a healthy spine.”
And if crunches disappeared tomorrow?
Raphaella already knows what she’d prescribe.
“A knee hover! There are so many variations to this and the knee hover is such a powerful move. It’s also so easily amendable for different levels of experience and mobility.”
How often should you do Pilates to build core strength?
Like any form of exercise, consistency matters.
Raphaella recommends aiming for two to three Pilates sessions per week.
“This all depends on lifestyle and what your exercise and movement looks like outside the Pilates studio. But generally speaking, I’d always recommend a minimum of 2-3 sessions per week to make sure we are practicing our movements correctly and consistently.”
“Consistency is key to amazing results.”
And if you’ve always thought Pilates was just matching activewear, slow movements and post-class coffee runs, Raphaella wants to clear that up.
“You don’t have to come in a matching fit and go for matcha after.”
“Pilates is not just the trend that looks good and elite. It is quite frankly life changing.”
“It’s made for all types of athletes – bodybuilders, cross trainers, dancers, runners and everyone in between. And, it’s for every BODY.”
“Whether you’ve been moving your whole life or never really thought about it. Whether you’re pregnant or working with a health condition or injury. Or, whether you’re 12 or 85+, the beauty of Pilates is that it is made for YOU.”
“So, just come as you are. This is movement that loves you back. You deserve it.”
