Athletic Pilates: 2-Part Series – Part 1
Build Lower Body Strength, Core Stability, and Athletic Performance with Total Gym
By Maria Sollon, MS, CSCS, PES
If you train hard to play hard, adding an athletic Pilates workout to your fitness routine can elevate your performance in ways traditional strength training alone cannot. Athletic Pilates combines the precision and control of Pilates with functional strength training to improve movement efficiency, balance, coordination, and power.
Using your Total Gym, you can develop a stronger connection to your core while building lower-body strength, enhancing stability, and improving the quality of every movement. Whether you run, lift, cycle, play sports, or simply want to move better, Athletic Pilates helps create strength that transfers into real-life activities.
What Is Athletic Pilates?
Athletic Pilates is a performance-focused training method that blends controlled Pilates movements with athletic strength and conditioning principles.
Rather than relying solely on heavy resistance, Athletic Pilates develops:
- Deep core strength
- Stability and balance
- Postural awareness
- Movement efficiency
- Functional strength
- Coordination and control
The result is a stronger, more resilient body that can generate power while reducing unnecessary strain on the joints.
One of the greatest benefits of Athletic Pilates on the Total Gym is its adaptability. Resistance levels and body positioning can be adjusted to match your fitness level, allowing the workout to progress as you get stronger.
Athletic Pilates 2-Part Series Overview
This two-part Athletic Pilates workout series is designed to improve total-body performance by strengthening movement patterns that carry over into everyday life, sports, and recreational activities.
Part 1: Lean & Fierce
Focuses on:
- Lower body strength
- Core activation
- Balance and stability
- Unilateral training
- Controlled movement patterns
Part 2: Upper Body Power & Rotation
Builds on the foundation established in Part 1 by incorporating:
- Upper body strength
- Rotational core training
- Integrated movement patterns
- Full-body athletic performance
Why Athletes Benefit from Pilates Training
Pilates is built on the principles of precision, control, and body awareness. These principles help athletes recruit the right muscles at the right time, improving overall movement quality.
Benefits of Pilates for athletes include:
- Improved core stability
- Better posture and alignment
- Enhanced balance and coordination
- Increased muscular endurance
- More efficient movement mechanics
- Reduced risk of injury
As your mind-body connection improves, so does your ability to move with strength, control, and confidence.
Athletic Pilates Workout: Lean & Fierce
Lower Body + Core Strength Training
Strong foundations create strong athletes.
Developing deep core strength helps stabilize the pelvis and spine, allowing the lower body to generate force more efficiently. This leads to better balance, greater coordination, and more powerful movement.
Workout Focus
This Athletic Pilates workout emphasizes:
- Lower body strength and power
- Deep core activation
- Postural alignment
- Unilateral stability
- Slow, intentional movement
Equipment Setup
Total Gym Setup
- Toe Bar attached
- Medium incline level
Optional: Add hand weights for additional resistance.
Check out the Pilates Kit here
How to Perform the Workout
- Perform each exercise slowly and with control.
- Use your breath to support every movement.
- Inhale to prepare and exhale during the effort phase.
- Complete 10 repetitions of each exercise.
- Perform one round or repeat for additional sets.
- Prioritize movement quality over speed.
Form Tips for Better Results
Keep these Athletic Pilates principles in mind throughout the workout:
Alignment
Lengthen through the spine and maintain proper body positioning.
Breath Control
Coordinate your breathing pattern with each movement.
Core Engagement
Initiate movement from the core to support balance, strength, and stability.
Athletic Pilates Exercises
1. Reverse Lunge with Arm Circles or Arm Sweeps
Move the glideboard into a deep reverse lunge while simultaneously performing controlled arm circles or sweeping arm motions. Maintain core engagement, proper posture, and smooth movement throughout the exercise.
Benefits:
- Lower body strength
- Hip mobility
- Balance and coordination
2. Curtsy Twist with Arm Openers
Perform a curtsy lunge while rotating through the torso. As you return to center, open the arms wide and engage the core to maintain stability.
Benefits:
- Glute strength
- Rotational mobility
- Core activation
3. Modified Plank Circles or Advanced Knee Tucks
Glide into a plank position, lift the hips into a pike, and circle the body back to plank with control.
Modification: Face the tower and perform knee tucks.
Progression: Place hands on the floor to increase stability and strength demands.
Benefits:
- Core strength
- Shoulder stability
- Total-body control
4. Bridge with Arm Circles
Place your heels on the toe bar and articulate through the spine into a bridge position.
Perform controlled arm circles while maintaining a stable pelvis and engaged core.
Progression: Advance to a single-leg bridge.
Benefits:
- Posterior chain strength
- Core stability
- Hip mobility
5. Side Glute Press
From a side-lying or high-kneeling position, place the heel on the toe bar and press through the glute to extend the leg.
Focus on alignment and controlled movement rather than speed.
Repeat on both sides.
Benefits:
- Glute strength
- Hip stability
- Lower body power
6. Snake
Place your hands on the glideboard and glide into a plank position.
Lift the hips into a pike, then smoothly return to plank while maintaining full-body control.
Modification: Keep feet on the floor.
Advanced Option: Place feet on the toe bar.
Repeat on both sides.
Benefits:
- Core strength
- Upper body stability
- Full-body coordination
Key Takeaways
- Athletic Pilates combines Pilates precision with functional strength training.
- This lower body and core workout develops stability, control, and athletic performance.
- Total Gym provides adjustable resistance to accommodate all fitness levels.
- Slow, intentional movement creates stronger muscles and more efficient movement patterns.
- Building a strong foundation improves balance, coordination, power, and injury resilience.
Athletic Pilates Workout FAQs
How does Athletic Pilates differ from traditional Pilates?
Traditional Pilates often focuses on posture, flexibility, and core strength. Athletic Pilates incorporates these principles while adding more dynamic, strength-based movements designed to improve power, stability, and functional athletic performance.
Is Total Gym good for Pilates workouts?
Yes. The Total Gym’s glideboard and adjustable resistance make it an excellent tool for Pilates-inspired workouts. It supports smooth, controlled movement patterns that help improve strength, flexibility, stability, and overall body control.
Can beginners do this Athletic Pilates workout?
Absolutely. The Total Gym allows you to modify resistance levels and exercise positions to match your fitness level. Beginners can focus on mastering form and control before progressing to more advanced variations.
How often should I do Athletic Pilates workouts?
For best results, perform Athletic Pilates workouts two to three times per week as part of a balanced fitness routine. This allows time for recovery while consistently building strength, stability, and movement quality.
Continue the Series
Watch the workout video to learn proper form and movement execution for each exercise.
In Part 2 of the Athletic Pilates series, you’ll build on this foundation with upper-body strength training and rotational core exercises designed to improve total-body athletic performance.
Train with control today and experience stronger movement tomorrow.
Check out other Pilates workouts here.
Maria Sollon, MS, CSCS, PES
@groovysweat
