The 6 pilates moves for quick full-body strength and fitness results

If you’re a Pilates fan, you’re one of more than 12 million enthusiasts who practice it all over the world. It’s easy to see why people are undeniably obsessed with this training method. Pilates is a low-impact, full-body workout that’s beneficial for the mind, body and soul. It’s an effective way for individuals of all fitness levels to build core strength, flexibility, mobility, balance and endurance.

When it comes to optimizing your workout routine, you likely want the biggest bang for your buck—or rather, the Pilates moves instructors say will deliver the quickest full-body results. We spoke with experts who share six great options.

What exactly makes Pilates so effective for engaging multiple muscle groups at the same time, compared to traditional gym sessions? According to Juanita Franke, instructor at Club Pilates, most Pilates exercises are designed as full-body movement patterns rather than isolation work.

“Instead of targeting a single muscle independently, Pilates emphasizes coordination, stability, alignment and control, requiring multiple muscle groups to work together simultaneously throughout each movement,” Franke explains. “What Pilates generally does not do on its own is maximize raw hypertrophy or maximal strength the way heavy progressive resistance training does. However, it is highly effective at developing coordinated, balanced strength across the body, particularly when exercises are selected intentionally and performed with precision and control.”

Below are six Pilates moves to add to your routine if your goal is to build full-body strength and fitness.

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What Makes Certain Pilates Exercises More Productive Than Others

You’ll experience the greatest return in Pilates when choosing exercises that require anti-rotation or anti-extension, long lever challenges (where elongating the arms and legs promote huge demands on the core), time under tension and spinal articulation and stability together.

“Exercises often become more efficient when they challenge stabilization, control and alignment—especially when the body has to work against smaller bases of support or shifts in the center of gravity. That said, what’s most effective can differ depending on individual needs,” explains Allyn Hinton, Pilates instructor and owner of Swell Studios in Nashville, Tennessee. “For example, if someone lacks back extension, exercises like the Swan may be ideal for improving posture and reducing back pain. If someone has a swayback posture, exercises like the Roll-Up may be more effective for activating the deep abdominal muscles and improving pelvic control.”

That’s one major reason why Pilates is an effective training method for everyone. It can be tweaked to best support your individual goals and needs while boosting alignment and movement efficiency. Establishing solid alignment helps your body function properly—and that’s when real results occur.

6 Pilates Exercises for the Quickest Full-Body Results, Instructors Say

1. The Hundred

The Hundred may look like a simple Pilates move, but it helps boost breath control, hip flexor integration and core endurance.

“It builds the basis of Pilates—keeping the torso organized while the limbs move,” Franke tells Parade. “The Hundred predominantly trains the transversus abdominis, obliques, hip flexors, pelvic floor, triceps and shoulder stabilizers. It is efficient because it creates strength through endurance rather than lots of repetitions.”

1. Begin by lying on a mat flat on your back.
2. Curl your head and chest up.
3. Lift your legs up to a tabletop position.
4. Reach your arms out long beside your hips.
5. Start to vigorously pump your arms.
6. Inhale for 5 pumps, then exhale for 5 pumps.
7. Perform 1 to 2 rounds of 100 pumps.

Related: Is Pilates Alone Enough To Build Lean Muscle Mass After 40? Trainers Share the Truth

2. Plank and Side Plank Variations

Planking recruits your entire body—including the core, upper body and lower body—to work together for stabilization.

“When side planks are added to the mix, the entire lateral chain is challenged, improving strength needed for walking, balance and injury prevention,” Franke tells Parade. “The plank predominantly uses the transversus abdominus, serratus anterior, shoulders, hip flexors, glutes and hamstrings. Adding the side plank also challenges the obliques, gluteus medius and unilateral shoulder strength. Many traditional workouts neglect stabilization through the lateral chain.”

1. Begin in a high plank position, forming a straight line from head to heels.
2. Push the ground away aggressively.
3. Ensure your ribs are drawn in and your pelvis stays neutral.
4. Rotate to one side, stacking your shoulders and pelvis.
5. Reach your top arm up toward the ceiling, or add leg lifts for an extra challenge.
6. Make sure not to sink into your shoulders or waist.
7. Perform 2 to 3 sets of 20 to 45-second holds, or 8 to 10 leg lifts.

Related: We Asked 3 Personal Trainers the #1 Move To Get ‘Pilates Arms’ and They All Said the Same Thing

3. Swimming

Swimming is a stellar move for recruiting the posterior chain while helping to build endurance, coordination, core strength and scapular stability.

“It primarily works the spinal extensors, glutes, lower traps and hamstrings,” Franke explains. “It’s excellent for counterbalancing modern posture and creating endurance in spinal extension.”

1. Begin by lying prone with your arms reaching overhead.
2. Slightly lift your chest.
3. Lift your opposite arm and leg, alternating in a controlled flutter motion as if you’re “swimming.”
4. Perform 2 to 3 rounds.

Related: 7 Simple Wall Pilates Exercises for Lean, Sculpted Arms After 50

4. Marching Glute Bridge

Bridging presents an excellent challenge for pelvic stability while helping to strengthen the posterior chain.

“Bridging predominantly trains [the] gluteus maximus, hamstrings, transversus abdominis and multifidi (spinal stabilizers). It’s more efficient than some other exercises because you’re using the core and the glutes together to improve stability,” Franke points out.

1. Begin lying flat on your back on a mat with your knees bent and feet flat.
2. Lift your hips up into a bridge position.
3. Maintain a level pelvis.
4. Slowly lift one knee into a tabletop position.
5. Lower that knee and alternate sides without shifting your hips as you continue to “march.”
6. Perform 2 to 3 sets of 8 to 12 marches on each side.

Related: Pilates Instructors Say These 3 Moves Are the Fastest Way To See Results in Your Core

5. Control Front

During this exercise, both your anterior and posterior chains are actively engaged.

“The anterior chain, including the abdominals, shoulders and chest, helps stabilize the front of the body, while the posterior chain, including the glutes, hamstrings and back muscles, works to maintain alignment and support posture throughout the movement,” explains Hinton. “When one leg lifts, the body must resist rotation, requiring the entire system to coordinate together.”

1. Assume a strong plank position with your shoulders stacked over your wrists and your body forming a straight line from head to heels.
2. Activate your core and glutes to stabilize your pelvis as you slowly lift one leg a few inches off the mat without rotating through your hips.
3. Use control to lower.
4. Alternate sides.
5. Work your way up to completing 8 controlled reps on each side while focusing on pelvis stability and alignment.

6. Shoulder Bridge With Leg Lifts

The shoulder bridge fires up your posterior chain through the hamstrings, glutes and spinal muscles as your hips lift and stabilize.

“The deep core muscles help support pelvic alignment throughout the movement,” Hinton says. “By pressing the arms firmly into the mat, the lats and triceps also become engaged, adding upper-body stability and creating even greater full-body integration.”

1. Start by lying flat on your back with bent knees and feet hip-distance apart.
2. Press through your feet as you lift your hips into a bridge position.
3. Hold your bridge as you extend one leg.
4. Perform 8 single-leg lowers and lifts while keeping your pelvis stable.
5. Repeat on the other side.

Pilates trains your body to function as an integrated system, making daily movement and tasks much more seamless. Adding these expert-approved moves to your routine can help you feel stronger and all-around more connected to your body.

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Sources:

• Pilates Foundation. (n.d.). About Pilates. Retrieved May 19, 2026.
• Juanita Franke, instructor at Club Pilates
• Allyn Hinton, licensed physical therapist, Pilates instructor and owner of Swell Studios in Nashville, Tennessee