Mat Pilates for Core & Glute Strength
True strength begins at your center. My mat Pilates sequences focus on engaging your deepest core muscles, improving posture, and building stability that carries over into your daily life.
Pilates is about precision and control. Here, I am holding a plank with a leg lift, using ankle weights for added resistance and light dumbbells to engage my arms and shoulders. This single pose is a full-body exercise that strengthens the core, glutes, and upper body simultaneously.
Feel the energy of a challenging core class. This video captures my students and I working through various abdominal exercises, including boat pose and leg lowers. The focus is on maintaining form to build a truly strong core, even when you start to feel the burn.
This mat Pilates sequence is all about activating the glutes using a resistance band. I demonstrate a plank to banded knee tap, banded kickbacks with a pulse, and standing single-leg crossovers. These moves create strong, sculpted glutes which are key for posture and power.
This is my 3x3x3 Pilates method for an effective full-body workout. The video shows three key moves: a push-up to kickback, squat pulses, and lateral lunges, all performed with light weights. This is a smart, efficient way to get toned and strong.
Get summer-ready with these three essential Pilates moves for the lower abs. I demonstrate leg lifts, scissor kicks, and toe taps. This is a simple but challenging sequence you can do anywhere to build deep core strength and tone your midsection.
Part two of my core toning series focuses on challenging stability. This video includes the rock back up, an overhead arm lift from a kneeling position, and a hold with a twist. These exercises strengthen the entire core, including the obliques and lower back.
Using a soft Pilates ball adds a new challenge to ab and glute work. This workout includes single-leg lifts with the ball under the hips for support, a glute bridge with the ball between the knees, and Russian twists. The ball helps engage deep stabilizing muscles.
About this collection
I do not believe in mindless reps or loud, frantic workouts. My approach to Pilates is based on 'Sthira Sukham Asanam'—finding steadiness and comfort in your posture. We focus on low-impact, high-precision movements using props like magic circles, soft balls, and resistance bands. This helps wake up the stabilizing muscles that standard gym sessions often ignore, effectively targeting your core and glutes to help with posture, balance, and back pain.
My studio in DLF Phase 4 is a space designed for focus, not distraction. When you join these core and glute-focused sessions, we are not chasing a number on a scale. We are working on function. Whether you are dealing with a desk-job-induced slouch or simply want to feel more anchored, this training is about internal strength.
I often use my 3x3x3 method (3 moves, 3 rounds, 3 times a week) to help you build consistency without burnout. We use light weights, resistance bands, and bodyweight floor work to keep the intensity high but the impact low on your joints. Beginners often feel intimidated by Pilates, but I view props—like the magic circle or soft balls—as bridges to better alignment rather than cheats.
These sessions are designed for everyone, including new moms rebuilding after delivery and brides looking to improve posture for their big day. We operate in small groups of 8 to 12 students. This size allows me to provide personal attention, ensure your form is safe, and help you understand the 'why' behind every move. Consistency is the only secret here; my goal is to teach you how to maintain this strength off the mat, in your daily life.
Komal Sodhi
I am Komal. I have spent 17 years in Gurgaon teaching that yoga and Pilates are not just workouts, but a way to live with more steadiness. I believe in showing up for yourself, regardless of where you are in your fitness journey.
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