pilates

Regardless of how you choose to sweat, core strength is essential. If you're not sure how strong your midsection really is, Pilates teacher Julie Erickson of Endurance Pilates and Yoga has a tried-and-true test.

Known as Boat Pose in yoga, this ab exercise is a perfect indicator of your core power. Julie explains, "If you're able to properly engage the muscles of your core, you should be able to hold it for minutes. . . . I would say for a runner who hasn't been thinking about it constantly, holding it for 30 seconds would be a good test. If they can't hold it for that long, I would say that their core strength needs a little bit of help."

Once you're ready to test yourself, here's how to perform the exercise properly.

• Begin sitting on your mat. Bend your knees and lift your feet off the floor, balancing on your butt.
• Keep the spine long, and straighten the legs as much as you can without rounding the back.
• Hold for at least 30 seconds, and remember to keep breathing!

Tell me how long you held it in the comments!

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Have you guys heard about Pilates Platinum? This hot new studio, a favorite haunt for drool-worthy celebs including Alessandra Ambrosio and Marcia Cross, uses the same principles as traditional Pilates but adds extra resistance and repetitions to give you a hardcore fat-burning, body-toning workout. Unfortunately, not all of us have a ZIP code of 90210. (Or anything Los Angeles-related. You get the point.) Thankfully, Pilates Platinum owner Healther Dorak shared three moves you can do at home or in the gym. "Each of these three moves targets and challenges several different muscle groups at once so you get more bang for your buck," says Dorak. "Do this routine three times a week, and you'll start to strengthen and tone your abs, legs, glutes, and arms."

Super Bungee

Start on hands and knees with hands directly below shoulders. Place a four-pound hand weight at the back of one knee. Bend same leg to hold the weight in place, and lift the knee up to hip level, heel reaching high to the ceiling. Simultaneously, reach the opposite arm straight out in front of you. Press the knee up toward the ceiling about two inches, keeping the weight still and foot flexed. Count to 10. Hold knee still, two inches above hip, for about 10 seconds. Do five reps, switch legs, and repeat.

Get the other two moves after the break!

You might be avoiding the essential Pilates exercise the Hundred because it strains your lower back. But don't give up! We might be able to help you fix this problem possibly caused by tight hamstrings. Or you could be overextending your lower back by forcing your legs to straighten. Weak ab muscles and tight hip flexors could also be the culprit. It's difficult but crucial to constantly pull your belly button to your spine to activate your deeps abdominal muscles throughout the exercise. Yeah, it's hard but your back will thank you.

As your hamstrings and hips loosen up and your abs become stronger the Hundred will start to feel easier. Easier on your back that is; it's always going to be a killer ab exercise, which is why we love it so. Do be sure to work within your range of motion when doing the exercise and only straighten and/or lower the legs if the low back can remain glued to the floor.

See a step-by-step guide to protecting your back during the Hundred.

We are pumped to share one of our favorite stories from Self here on FitSugar!

Maybe "Baby Got Back" was your anthem in the '90s but, if things have gone, errrrr, south since then, give your booty some much-needed TLC. "Genetically, women tend to store more fat in their hips, butt and legs," says NYC Pilates instructor Brooke Marrone. 

Luckily, defying gravity isn't as difficult as it seems. "This workout targets both the big and small muscles of your butt," says Marrone, who created this equipment-free routine exclusively for SELF. "Your butt is comprised of three main muscles so the following routine is made up of exercises that hit all three with each move." Just incorporate the below moves into your regular exercise routine to get that bad-ass butt you've been lusting after.

Curtsey Lunge

Start with your feet shoulder width apart. Take a big step back with your right leg bringing it slightly over your left leg as you land. Make sure your left thigh is parallel to the floor in your lunge and your shoulders remain over your hips with your abs tight. Push up from your left heel and return to the starting position. Alternate legs for 30 reps.

Get the rest of the workout after the break.