Coordination
Coordination is a Pilates bodyweight exercise targeting the abdominal muscles. It challenges the core with a multi-step sequence of arm, leg, and torso actions performed in precise order, developing body awareness, core strength, and neuromuscular control.
How to do it
- Lie on your back with your knees bent at 90 degrees and fists at your chest.
- Exhale and curl your head and shoulders off the mat while extending your arms forward and your legs straight.
- Open your legs to shoulder-width apart.
- Close your legs back together.
- Bend your knees back to 90 degrees and return arms to chest simultaneously.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the mat
- Reach your fingertips toward the wall
- Maintain a steady, rhythmic breath
- Keep your head and shoulders lifted
- Move with control, not momentum
Breathing: Exhale deeply as you extend your limbs to engage your core; inhale as you return to the starting position.
Common mistakes
- Arching the lower back: This puts unnecessary strain on your spine instead of the abs.
- Jerking the limbs: Using momentum prevents your core from doing the actual work.
- Dropping the head: Keeping the chin tucked protects your neck from strain.
- Rushing the tempo: Slow, deliberate movement is required for effective core activation.
Muscles worked
Primary: abs. Secondary: shoulders, hip flexors, inner thighs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 45 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–10 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and ensure your spine stays pressed into the floor.
- If you experience neck strain, keep your head on the mat and focus on the arm and leg movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work primarily in your deep abdominal muscles. If you feel it in your neck or lower back, stop and reset your form.
Can I do this if I have neck pain?
If you experience neck discomfort, keep your head resting on the mat while performing the arm and leg movements until your core strength improves.
How often should I practice this?
Coordination is a great addition to your core routine 2–3 times per week to build consistent neuromuscular control.