02/10/2026
Strong core. Strong glutes. Better movement. 🌿
These are 4️⃣ Pilates-inspired exercises I use to challenge strength, stability and control, three things that matter just as much off the court as they do for me on it.
What I love about Pilates-inspired training is that the movements don’t have to look explosive to be challenging. When you slow things down and focus on position, control and proper form, you feel everything. 😅
Swipe through for 4 exercises + my tips for getting the most out of each one.
Save this one for your next core & glutes workout.
Core + Straight Leg Lower and Lift
Keep your chest lifted and press your elbow and knee equally into the block — your knee pushes into your elbow while your elbow pushes right back.
Keep the moving leg straight as you slowly lower and lift it.
Niki’s tip: Only lower your leg as far as you can without losing your position or core tension. More range isn’t better if you lose your form.
Reverse Plank Hip Lift
Think long and strong.
Push firmly through your hands to lift your hips away from the ground. As you come up, squeeze your glutes and aim to create one straight line from your head through your toes.
Niki’s tip: Don’t just think about getting your hips higher — think about actively pushing the floor away while squeezing your glutes at the top.
Foam Roller Pike
This one is MUCH harder than it looks. 😅
Keep your core strong and initiate the pike from your hips and lower core, driving your hips upward while keeping your legs as straight as you comfortably can.
The unstable foam roller makes control the challenge.
Niki’s tip: Go slow. Don’t use momentum to get the roller in. Control the movement both directions.
Elevated Bridge / Opposite Arm + Leg
This one challenges your core, glutes AND coordination.
Lift your hips, raise your heels so you’re on your toes, then move the opposite arm and opposite leg together.
Keep your hips level and your core engaged as the leg lowers.
Niki’s tip: Your leg only goes as low as you can maintain your position. If your hips start rotating or dropping, you’ve gone too far.
