Lifestyle
Pilates Moves for a Beach-Ready Body
When the weather warms up and beach days call, it’s not about having a “perfect” body — it’s about feeling confident, strong, and energized in your own skin. That’s where Pilates shines.
Pilates works?
It’s not just hype. Let’s be real, getting in shape for the beach isn’t about chasing perfection. It’s about feeling good in your body. Strong. Tight. Confident. That’s where Pilates comes in.
No fancy machines. No crazy routines. Just a set of smart moves that hit your core, improve your posture, and make you feel more in control of how you move and carry yourself.
Here are five key Pilates exercises to help you feel beach-ready — in the most empowering way possible.
1. The Hundred
This foundational move is a core classic in Pilates, and for good reason. It fires up your abs, gets your blood flowing, and builds endurance.
How to do it:
Lie on your back and pull your knees in like you’re curling up to rest. Lift your head just a little — not all the way, just enough to feel your stomach doing some work.
Now stretch one leg out, hold the other in, and switch sides slowly. No rush. Imagine pedaling a bike, but you’re barely moving. Keep your stomach pulled in like you’re hugging your spine, and make sure your back stays flat on the floor.
Keep your abs engaged and your lower back grounded so everything stays supported.
Why it works:
It strengthens your deep core muscles and warms up your body for the rest of your workout — plus, it’s great for building definition around the midsection.
2. Single Leg Stretch
This one strengthens your abs and improves coordination — especially around the hip flexors and lower belly.
How to do it:
Just lie back, knees in close like you’re curling up for a moment. Gently lift your head—not too high, just enough to feel that slight tension in your stomach.
Then, ease one leg out while keeping the other close. Swap sides slowly, like you’re gliding—not rushing, not pushing. Think smooth and steady. Then switch. Take your time, no rush—just let your body move steady and smooth.
Take your time with it. You’re not racing—you’re connecting. Keep your belly firm and your lower back steady on the mat.
Why it works:
This move targets your lower abs while also engaging your legs, giving you that long, toned look.
3. Leg Lifts (Side-Lying)
A beach-ready body is all about balanced strength — and leg lifts are your go-to for hips, thighs, and glutes.
How to do it:
Lie down on your side like you’re about to chill. Stack your legs one on top of the other, keep your body in a straight line, and rest your head however feels comfy. Now lift your top leg just a bit—no need to kick it to the ceiling.
Go slow, feel that little pull around your hip. That’s the sweet spot. Then ease it back down like you’re placing it gently on a pillow. Do a few reps, then roll over and give the other side some love too.
Why it works:
It quietly targets your outer thighs and glutes, tones things up, and also helps your hips stay strong and stable. You’ll feel it—but in the best way.
4. Swimming
This back-body burn is perfect for creating that long, lean swimmer’s silhouette.
What to do:
Lie on your belly like you’re sunbathing—arms reaching out in front, legs stretched out behind. Now lift your chest, arms, and legs off the floor, just enough to feel like you’re hovering.
No tension, just light. Then start fluttering your arms and legs like you’re doing a slow swim in the air. Keep your head down, neck chill, and breathe through it. Smooth and steady wins here.
. No crunching, no forcing. Just smooth movement.
Why it’s worth it:
This move wakes up the back of your body — your shoulders, booty, and spine. The muscles that help you stand taller, walk stronger, and actually look more confident. You won’t sweat buckets, but you’ll feel that deep, “wow, I needed that” kind of burn.
5. Plank to Pike
Want full-body strength and sculpted abs? This combo move brings the fire.
How to do it:
Get into a plank—on your forearms or hands, whichever feels better for you. Now slowly lift your hips up toward the ceiling, kind of like you’re forming a soft upside-down V. Don’t rush it.
Let your head drop between your arms and feel the stretch. Then gently lower back down to your plank. That’s one rep. Try a few rounds with steady breathing.
Why it works:
Combines core, shoulder, and upper body strength with flexibility. It also helps develop control and awareness through your entire body.
Conclusion
Getting “beach-ready” isn’t about chasing someone else’s body — it’s about moving with intention, building real strength, and showing up in your own skin with confidence. With Pilates, you’re not just toning for summer — you’re building a body that supports you all year long.
So roll out your mat, put on a playlist, and move your body like it deserves to feel good — because it does.