Core Power: Pilates & Mat Workouts
Building a body that feels steady, grounded, and strong. My Pilates-inspired sequences use bodyweight and smart props to ignite your core and improve daily function.
The Goddess Pose, or Utkata Konasana, is a powerful stance for building lower body and core strength. As you can see from my defined core, this pose engages the entire midsection. It grounds your energy, fires up your inner thighs and glutes, and opens the hips.
Resistance bands are a fantastic tool for targeting the glutes. This mat Pilates sequence includes a plank to banded knee tap, a banded kickback with a pulse, and standing single-leg crossovers. These moves create a deep burn that strengthens and lifts the glute muscles.
A softball is a versatile prop for enhancing core and glute workouts. In this video, I show how to use it for ab exercises like leg lifts, as well as for glute bridges and Russian twists. The ball adds instability, forcing your deep core muscles to work harder.
This is another one of my quick and effective #3MovesWithKomal Pilates series. Here, I focus on lower ab exercises like leg lifts, scissor kicks, and toe taps. These are excellent for targeting the lower part of the core, helping to build a strong and flat midsection.
This core Pilates sequence focuses on control and stability. The rock back up, hold and lift, and twisting variations challenge your balance and engage your entire core. This is a great example of how we build functional strength that supports you in all other movements.
This is my "Lazy Girl" full-body routine, proving that you don't need high intensity to be effective. It includes lying leg curls, a glute bridge march, and side-lying leg lifts. These simple, controlled movements are perfect for toning the body and boosting energy on days when you want a gentler workout.
The Pilates circle, or magic ring, adds resistance to sculpt and tone the muscles. This video demonstrates a seated workout using the circle for a front squeeze, overhead press, and thigh press. These exercises are great for strengthening the arms, chest, and inner thighs.
About this collection
My approach to core work goes beyond simple crunches. I use tools like resistance bands, Pilates circles, and softballs to introduce controlled instability, which forces your deep stabilizer muscles to engage without putting unnecessary stress on your lower back or joints.
Functional fitness is about how you feel when you wake up, not just how you look in the mirror. At my DLF Phase 4 studio, I guide students through movements that replicate the demands of daily life. Whether you are lifting groceries, sitting at a desk, or recovering from childbirth, a strong core is your foundation.
I focus on the concept of 'Strong > Skinny.' We don't train to exhaustion or jump until our joints ache. Instead, we use a 3x3x3 method—three moves, three rounds—to build endurance. The equipment is simple but effective: neoprene dumbbells, ankle weights, and magic circles. These props aren't accessories; they are bridges to better alignment. My small group batches are limited to 8-12 people, allowing me to watch your form closely and adjust your posture. If you need more focus, my 1-on-1 personal training sessions include a full postural analysis to target imbalances like diastasis recti or chronic back pain. If you are tired of high-impact workouts that leave you feeling depleted rather than energized, this is the place to build a steady, functional, and pain-free body.
Komal Sodhi
I’m Komal, and I’ve spent the last 17 years in Gurgaon turning fitness into a mindful practice. My approach to Pilates and core work is simple: we aren't chasing aesthetics, we are building a body that supports you in every step of your daily life.
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