Trunk Stability & Integrated Strength: 8 Minute All Fours Progression
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
This all fours progression focuses on building trunk stability and integrated strength through controlled, layered movement. By challenging balance and coordination while maintaining a stable spine, this sequence improves anti rotation, load transfer and whole body control. Rather than isolating muscles, it trains the body to resist unnecessary movement while the limbs move freely, supporting stronger, more efficient movement patterns in both training and daily life. Just a few minutes of focused work can help you feel more stable and controlled. The many layers and progressions adds extra challenge and spice!
Instructions
Step 1
All Fours Foundation: Start in an all-fours kneeling position with hands under shoulders and knees under hips. Draw the belly button gently toward the spine and maintain a flat back with the trunk (neck to pelvis) stable. Keep the spine in neutral, shoulder blades supported, neck long, and gaze down. Inhale through the nose to prepare. Exhale to engage the trunk and stabilise without shifting weight.
Step 2
Single Leg Reach: From the stable position, send one leg long behind you and return it to centre with control. Keep the pelvis level and avoid shifting or rotating through the trunk. Complete all repetitions on one side before switching.
Step 3
Arm & Leg Layers: From the single leg reach, add the opposite arm if stable. Extend fully into bird dog or bring the hand to the temple if reaching long compromises control. Progress by tapping the lifted arm and leg up and down, then add small pulses to increase the stability demand.
Step 4
Narrow Base Single Leg Press: Keep one knee grounded and the opposite leg lifted. Narrow the base of support and press the lifted leg long, maintaining trunk stability and even weight through both hands. This increases the challenge to balance, control, and load management.
Step 5
Toe Press To Downward Dog With Knee Drive: From all fours, tuck the toes and press through the hands to lift into a downward dog position. The planted knee lifts to join, maintaining length through the spine and control through the trunk. Progress by adding a knee drive, drawing the knee in toward the chest before extending back. Complete all variations on one side before switching to the other.
Workout Notes
How Often Should You Do This?
This 8 minute Pilates flow can be performed daily or layered into your regular Pilates workouts. It builds trunk stability, coordination, and integrated strength while challenging balance and control through progressive loading. Small, consistent sessions create lasting movement confidence and control.