Star Balance
The star balance is an advanced Pilates bodyweight exercise targeting the abdominal muscles and obliques. Performed as an elevated side plank with the top arm and leg raised, it challenges lateral core stability, balance, and full-body coordination.
How to do it
- Begin in a side plank position with your supporting hand or forearm on the mat and your body in a straight line.
- Stack your feet and lift your hips off the mat.
- Raise your top arm toward the ceiling and lift your top leg, forming a star shape.
- Hold this position, engaging your core and obliques to maintain balance.
- Lower your arm and leg with control and return to the side plank position.
- Switch sides and repeat.
Form cues
- stack your shoulders and hips
- press your supporting hand firmly away from the floor
- imagine pulling your ribs toward your spine
- keep your neck long and neutral
- reach your top fingers and toes away from each other
Breathing: Inhale to prepare and exhale steadily as you lift into the star shape, maintaining a consistent flow of air throughout the hold.
Common mistakes
- dropping the hips, which puts unnecessary strain on the lower back
- letting the top shoulder roll forward, which reduces stability
- rushing the movement, which prevents you from finding true balance
- holding your breath, which makes it harder to stabilize your core
Muscles worked
Primary: abs. Secondary: obliques, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 30 seconds per side, rest 60 s
Lose weight
3 sets × 20–30 seconds per side, rest 45 s
Build muscle
4 sets × 30–45 seconds per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist or shoulder discomfort, try performing the movement on your forearm or choose a gentler side plank variation.
- If you feel sharp pain in your lower back, stop immediately and focus on strengthening your core with simpler floor-based exercises.
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
What if I feel this in my shoulder instead of my abs?
Ensure your supporting hand is directly under your shoulder and you are actively pushing the floor away rather than sinking into the joint.
Can I do this on my forearm?
Yes, performing this on your forearm is a great way to reduce wrist strain while still challenging your core stability.
How often should I practice this?
As an advanced movement, 2–3 times per week is plenty to allow for recovery and progress.