Pilates Strength Training
Showing 65 pilates strength training
Strength-focused Pilates exercises combine traditional Pilates principles with resistance training to build lean muscle, improve bone density, and increase overall power. These exercises target major muscle groups while maintaining the core-centric approach that makes Pilates so effective.
Showing 24 of 65 exercises
Arm Circles with Band
A shoulder mobilisation exercise using a resistance band to improve range of motion and strengthen the rotator cuff muscles. Excellent for posture correction.
Bicycle
An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.
Boat Pose
V-sit balance challenging the core.
Boomerang
An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.
Bridge with Ball
Bridge exercise with ball between knees for inner thigh engagement.
Chest Expansion
A classical Pilates exercise that opens the chest, strengthens the upper back, and improves posture. Can be performed kneeling or standing, with or without springs.
Chest Expansion with Band
Pulling band apart to strengthen upper back and open chest.
Chest Press with Ring
Squeezing magic circle between palms for chest and arm work.
Clamshell
Side-lying exercise targeting outer hip and glute medius.
Control Balance
One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.
Corkscrew
An advanced exercise that challenges obliques with circular leg movements while keeping shoulders stable.
Crab
A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.
Criss Cross
Fifth and final of the Series of Five. Targets obliques with twisting motion while alternating legs.
Dead Bug
Core stability exercise with alternating arm and leg extensions while maintaining flat back.
Donkey Kicks
Glute activation on all fours.
Double Leg Kick
A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.
Double Leg Stretch
Second of the Series of Five. Challenges core stability as both arms and legs extend away from center simultaneously.
Double Straight Leg Stretch
Fourth of the Series of Five. Also called Lower Lift. Intense core challenge lowering both legs together.
Footwork
The foundational Reformer exercise that opens every session. A series of leg presses in different foot positions that warms up the body and establishes proper alignment.
Footwork on Chair
Pressing pedal with feet while seated. Builds leg strength and stability.
Footwork - Parallel Heels
Foundation reformer exercise focusing on leg alignment and core stability.
Footwork - Toes
Footwork variation with balls of feet on bar, developing calf strength.
Glute Bridge Single Leg
Single leg bridge for glute strength.
Hip Circles
From Teaser position, circle both legs together. Extreme core challenge.
About Pilates Strength Training
Build power and muscle tone with resistance-based Pilates exercises
Explore our complete collection of pilates strength training with detailed step-by-step instructions, modifications for different fitness levels, and expert tips from certified Pilates instructors. Each exercise includes breath patterns, alignment cues, and common mistakes to avoid.