If there’s one thing Diana will tell you after years of practicing and teaching Pilates, it’s this: core strength and posture aren’t built in a day - they’re built in moments. Moments when you choose to roll out your mat, breathe deeply, and move with intention.
In this guide, Diana shares her favorite core strength exercises - simple, effective, and perfect for anyone who wants to improve posture, release tension, and feel more grounded. Whether you’re spending long hours at your desk, chasing after kids, or just feeling the effects of daily life on your body, these Pilates moves recommended by Diana are small, powerful steps toward a stronger core and a calmer mind. And the best part? You can do them anywhere.
Pilates Moves – Why It’s Worth Practicing Pilates
Pilates is more than just exercise - it’s a mindful practice that connects your breath, body, and posture. Diana recommends it because it’s accessible for everyone, no matter your fitness level.
Here’s why it’s worth adding basic Pilates moves to your daily routine:
-
Gentle on the joints but effective for strength and flexibilit
-
Builds core strength without heavy equipment
-
Helps with spine stretches and posture correction
-
Reduces lower back tightness caused by sitting
-
Includes natural hip opening stretches to release tension
For Diana, Pilates is not about perfection - it’s about creating small, consistent moments of movement that build long-term strength and confidence.
Core Strength: Why Diana Recommends It
For Diana, core strength isn’t just about toned abs - it’s the foundation of healthy movement. A strong core helps you:
-
Improve posture and prevent slouching
-
Protect your spine and reduce back pain
-
Support balance and stability in daily activities
-
Move with more confidence and ease
If you’ve ever wondered how to build core strength, Diana’s approach is clear: start with consistent, mindful Pilates practice and let progress come naturally.
5 Basic Pilates Moves Diana Swears By for Core Strength and Posture
1. The Hundred – Wake Up Your Core
Best for: activating deep core muscles
-
Why Diana loves it: “This classic move isn’t just a Pilates warm-up - it’s a mind-body wake-up call. You’ll feel your abs switch on instantly.”
- How to do it: Lie on your back, lift your head, neck, and shoulders, and extend your legs to a comfortable angle. Pump your arms up and down as you inhale for five counts, exhale for five counts. Repeat until you reach 100 pumps.
2. Spine Stretch Forward – How to Stretch the Spine
Best for: back stretches and releasing tension
-
Why Diana recommends it: Perfect for counteracting the “desk hunch” and creating space along your spine.
-
How to do it: Sit tall with legs straight and wider than hip-width. Inhale to lengthen your spine, exhale as you reach forward, imagining you’re peeling your spine off an invisible wall.
-
Benefit: One of Diana’s go-to spine stretches for easing lower back tightness.
3. Single Leg Stretch – Core Strength and Stability
Best for: coordination and abdominal control
-
Why Diana swears by it: “This move teaches your body how to stabilize while your limbs are in motion - a skill you’ll use in every workout and daily task.”
-
How to do it: Lie on your back, bring one knee toward your chest while extending the other leg out. Switch legs with control, keeping your core engaged.
4. Shoulder Bridge – Hip Opening Stretches & Glute Power
Best for: hip mobility and lower back support
- Why Diana includes it: This exercise strengthens the glutes, hamstrings, and lower back while opening tight hips - perfect for those who sit a lot.
-
How to do it: Lie on your back with knees bent and feet hip-width apart. Press through your heels to lift your hips, creating a straight line from shoulders to knees. Lower slowly.
-
Benefit: One of the most effective hip opening stretches combined with strength work.
5. Swan Prep – Strengthen Your Back & Stretch the Spine
Best for: posture and spinal mobility
-
Why Diana recommends it: “Strong backs = confident posture. I never skip this move.”
-
How to do it: Lie on your stomach, hands under shoulders. Inhale to lift your chest slightly off the mat, keeping your neck long. Exhale to lower back down.
-
Benefit: Gentle back stretches that support a healthy spine and better posture.
Diana’s Extra Tips on How to Build Core Strength Every Day
-
Add 5 -10 minutes of basic Pilates moves daily, even on busy days.
-
Balance core exercises with spine stretches to release tension.
-
Try hip opening stretches if you spend long hours sitting.
- Be patient - consistency matters more than intensity.
A Final Note from Diana
“Your body is your home. Treat it with patience, fuel it with quality nutrition, and move it every single day - even if it’s just for 10 minutes.”
Supporting your movement with good nutrition is just as important as the exercises themselves. That’s why Diana recommends pairing your daily routine with Primabiotic Collagen Sport, to nourish joints, support muscle recovery, and keep your skin glowing from the inside out.
See also:
