A Pilates instructor says this is the beginner-friendly core exercise everyone should try

Women on yoga mats doing tabletop pose.

Fed up with planks, sit-ups and crunches? You might want to try Pilates instead if you're serious about core strength.

This low-impact exercise focuses on slow, controlled movements that put the core muscles under constant tension.

Specifically, the practice engages the deep core muscles surrounding the spine, which include abdominal, back and pelvic floor muscles.

And there’s one beginner-friendly core Pilates move everyone can do: the tabletop.

“This is a move that people overlook, but it will help you build deep abdominal engagement and it teaches you how to control your breath,” explains Rachel Lennon, a Pilates instructor and the founder of The Wellness Tribe studio and retreats.

“It's a foundational move for your core, which will help you build amazing control.”

How to do tabletop

A post shared by Fit&Well (@wearefitandwell)

A photo posted by on

• Lie on your back with your knees bent and your feet planted on the ground. Arms by your side.
• Inhale, then as you exhale lift your right leg, then your left, so that your shins are parallel with the ground at a 90° angle. Your knees should be in line with the hips.
• Hold for 30 seconds or longer, to make it more challenging.
• To make it more difficult, bring your hands behind your head and crunch for ten to 12 times, exhaling as you crunch.

Proper form is really important for this exercise. To ensure your core is completely engaged, keep your back flat on the mat.

“Keep your tailbone tucked under and think about getting your belly button to your spine,” Lennon advises.

“If it feels like your core isn't engaged, bring the knees a little bit closer towards your chest” she adds.

If you want to make this exercise more challenging, Lennon recommends extending your legs straight out so they hover above the floor or adding ankle weights.

The benefits of tabletop

You might not immediately feel the burn when holding the tabletop, like you do during a plank, but this move is activating those deep core muscles—a learned behavior that will serve you well during other exercises such as squats and deadlifts.

Learning to activate your core will make these exercises feel easier, and also help to protect your lower back and improve your posture.

Lennon recommends starting your workouts with tabletop to activate your core. Try it before doing this beginner's core workout.