How to Build Core Strength Fast in Pawlates Classes

1. The Hundred (with Pet-Friendly Modifications)

The Hundred is a classic Pilates core move, and it’s easy to adapt for dogs. Start lying on your back, knees bent, feet flat on the mat. Lift your head and shoulders off the floor (keep your neck relaxed), and extend your arms by your sides, palms down. Pulse your arms up and down (like you’re pushing water) while breathing in for 5 counts and out for 5 counts—repeat 10 times (total 100 pulses). If your dog is nearby, they might lie on your lower legs—this adds gentle resistance, making your core work harder! If they fidget, try placing a toy next to them—they’ll stay busy while you focus. Do 2 sets for a quick core burn.

2. Single-Leg Stretch (Focus on Stability)

This move targets your lower abs and improves balance—perfect for building strength fast. Lie on your back, hands behind your head (elbows out), and lift your shoulders off the mat. Bring one knee toward your chest, grabbing the back of your thigh with both hands. Extend the other leg straight out (keep it a few inches off the mat), then switch legs—like you’re pedaling slowly. Keep your core tight the whole time—avoid pulling your neck with your hands. If your dog curls up near your feet, use their presence as a reminder to keep your extended leg steady (no wobbling!). Do 10 reps per leg (20 total) for 2 sets—you’ll feel the burn in your lower abs within minutes.

3. Side Plank (with a “Cheerleader” by Your Side)

Side Plank strengthens your obliques (the muscles along your sides) and is surprisingly dog-friendly. Start on your side, elbow directly under your shoulder, legs extended straight. Lift your hips off the mat, forming a straight line from head to feet. Hold for 20-30 seconds, then switch sides. Your dog might sit or lie down next to you—use their company to stay motivated! If holding a full side plank is too hard, bend your bottom knee (keep your top leg straight) to make it easier. As you get stronger, try lifting your top leg a few inches (your dog might even nudge it playfully—just laugh and keep going!). Do 2 sets per side.

Pro Tip: Sync with Your Dog’s Energy to Stay Consistent

The key to building core strength fast is consistency—and your dog can help with that! Try to practice these moves 3-4 times a week (even 10 minutes a day works). If your dog gets excited when they see your mat, use that as a cue to start your workout—their enthusiasm will keep you on track. After each session, reward both of you: a quick walk for them, and a few minutes of stretching for you. Over time, you’ll notice a stronger core and a happier, more engaged dog—win-win!