The Pilates Poltergeist: Hauntingly Good Core Moves
- Sidney Segar
- Aug 15
- 9 min read
Updated: Aug 16
You know what’s scarier than a creaky door in the middle of the night? A weak core. Hear me out. If your deep ab muscles aren’t firing the way they should, everything from your posture to your balance to your overall strength starts feeling… well, possessed. And not in the fun, horror movie kind of way.
Pilates is like an exorcism for lazy core muscles. It gets in there, deep...under-the-surface deep, and wakes up those transverse abdominals, obliques, pelvic floor muscles, and glutes that have been lying dormant like a ghost in the attic. The result? A midsection that’s not just toned, but functional. We’re talking stability, better movement patterns, less strain on your lower back, and a kind of strength that’s as subtle as it is powerful.
This Final Girl Friday, we’re going to summon a workout that’s 75% core-focused and 25% glutes/full-body because even the toughest final girls need a solid base to run from slashers, fight off the undead, or, you know, carry in all the groceries in one trip.
Consider this your hauntingly good Pilates séance. You won’t need a reformer or any fancy studio equipment. Just a mat, your own bodyweight, and the willingness to feel the burn in muscles you didn’t even know existed.
Ready to banish weakness and raise your strength from the grave? Let’s begin.
Why Pilates is the Final Girl of Core Workouts (and Your First Moves)
If cardio is the scream queen running from danger, Pilates is the final girl who stands her ground, outsmarts the killer, and survives the night. Its focus on slow, precise movements forces your muscles, especially your deep core, to engage on a level crunches could only dream of. We’re talking about those deep stabilizers like the transverse abdominis and multifidus that not only flatten your stomach but improve posture, protect your spine, and make every other workout you do more effective. It’s core strength with a plot twist: elegance meets brutality.
Today’s workout is 75% deep core, 25% glutes and full-body because let’s be real, no one ever regretted having a killer booty to go with killer abs. We’re starting with the foundation: deep, controlled exercises that light your abs on fire in the best possible way. Moves that will wake muscles you didn’t even know you had and keep your core working long after you’ve finished.
The Coffin Crunch (Pilates Roll-Up)
If you want a deep core burn that wakes up every abdominal muscle from your ribcage to your pelvis, this is it. The Pilates Roll-Up isn’t your basic crunch, it’s a slow, controlled resurrection for your spine and abs. Every inch of the movement forces your deep core muscles to engage, making it the ultimate way to banish weak core vibes from the grave.
How to Do It:
Lie flat on your back with your legs extended, feet flexed, and arms reaching overhead.
Inhale deeply, engaging your core and pressing your lower back into the mat.
As you exhale, slowly peel your spine off the mat one vertebra at a time, reaching toward your toes.
Inhale at the top, keeping your abs tight.
Exhale and reverse the movement with the same control, rolling back down until you’re lying flat again.
Reps: 8–10 slow roll-ups
Why It Haunts the Core (In a Good Way): The Roll-Up targets your transverse abdominis (your deep corset muscles) while also working your rectus abdominis and obliques. Plus, because you’re controlling the descent, your core has no choice but to work overtime. No momentum here, just pure, ghostly gains.
Graveyard Scissors (Pilates Scissors)
If the Coffin Crunch brought your core back from the dead, the Graveyard Scissors are here to keep it from resting in peace. This move zeroes in on your lower abdominals while stretching your hamstrings, forcing you to maintain a rock-solid core as your legs slice through the air.
How to Do It:
Lie flat on your back with your legs extended toward the ceiling.
Lift your head, neck, and shoulders off the mat, engaging your core so your lower back stays gently pressed down.
Grasp the back of your right leg (calf or thigh), pulling it gently toward you while lowering your left leg toward the floor—hovering just above it.
Switch legs in a controlled “scissor” motion, inhaling as one leg comes toward you and exhaling as you switch.
Continue for 10–12 reps per leg.
**Final Girl Tip: Imagine your legs slicing through a creepy fog—precise, controlled, and deadly. Keep your core pulled in like you’re wearing a corset so the movement comes from strength, not momentum.
Why It Haunts the Core (In a Good Way): This move works the lower transverse abdominis and rectus abdominis while improving flexibility and coordination. Perfect for building that sleek, strong Final Girl silhouette.
Haunted Hundred
If Pilates had a scream queen move, this would be it. The Pilates Hundred is a deep-core wake-up call, the one that lets your abs know the horror movie just started and there’s no escape. This move fires up your transverse abdominis (that corset-like muscle that keeps your core tight and flat) while giving your endurance a frightful little test. You’ll feel your abs light up from your ribs to your pelvis. The kind of burn that makes you question your life choices...in the best way.
How to do it:
Lie on your back with your legs in tabletop (knees bent at 90 degrees) or extended straight at a 45° angle for an extra challenge.
Curl your head, neck, and shoulders off the mat, eyes forward, chin slightly tucked.
Extend your arms long by your sides, hovering just above the mat.
Begin pumping your arms up and down quickly, inhaling for 5 counts and exhaling for 5 counts.
Continue until you reach 100 pumps.
*Final Girl Tip: Imagine you’re pumping your arms to signal your getaway driver. You’ve got to make every movement sharp, strong, and desperate enough to be seen.
Why It Haunts the Core (In a Good Way): The Hundred is a deep-core dominator. It works your transverse abdominis while also firing up your rectus abdominis, obliques, and even the muscles around your pelvic floor. Holding that curled position builds endurance, while the rhythmic breathing keeps your core engaged for the entire set.
The Possessed Plank
If you thought planks were already brutal, wait until you try this cursed variation. The Possessed Plank is all about locking into your core like something’s got a hold on you and it’s not letting go. By adding subtle pulses, you’ll challenge not only your deep core muscles but also your stability and focus.
How to do it:
Start in a forearm plank position, elbows directly under shoulders, body in a straight line.
Engage your core by pulling your belly button toward your spine.
Begin tiny forward and backward pulses, moving just an inch each way.
Keep your hips low and avoid letting your lower back sag.
Continue for 30–45 seconds.
Why It Haunts the Core (In a Good Way): This micro-movement plank isn’t just about endurance. It forces your transverse abdominis and obliques to fire up continuously. The pulsing adds time under tension, which is exactly what your deep core thrives on. It’s like a séance for your stability muscles, summoning strength from the depths.
Afterlife Bridge
How to do it:
Lie on your back with your knees bent, feet flat on the floor, and arms resting by your sides. Your heels should be close enough that you can lightly graze them with your fingertips.
Press through your heels as you lift your hips toward the ceiling, squeezing your glutes hard at the top.
Hold for a count of 2–3, then lower your hips back down with control.
Repeat for 12–15 reps.
Why It Haunts the Core (and Glutes): The Afterlife Bridge isn’t just a glute-builder, it’s a core awakener. By lifting with control and breathing deeply, you fire up your glutes, hamstrings, and transverse abdominis all at once. This move strengthens your posterior chain while tightening your midsection from the inside out, giving you that “supernatural” stability in your core.
The Graveyard Glute March
How to do it:
Lie on your back with your knees bent, feet flat, and arms resting by your sides.
Lift your hips into a bridge position, keeping your core braced and glutes engaged.
Without letting your hips drop, slowly lift your right foot off the ground and bring your knee toward your chest.
Place your foot back down and repeat on the other side.
Continue alternating for 12–16 reps (6–8 per leg).
Why It’s Killer for Your Glutes: This move forces your glutes and hamstrings to work overtime to stabilize your hips while one leg is lifted. The slow march motion also challenges your core to keep everything steady, making it a double-duty burner.
**Final Girl Tip: The slower you go, the more muscle engagement you’ll get.
The Possessed Side-Lift
How to do it:
Lie on your side with your bottom arm extended straight under your head for support.
Stack your hips and legs, keeping your top leg straight and your bottom leg slightly bent for stability.
Engage your glutes and lift your top leg up to hip height, then lower it back down with control.
Repeat for 12–15 reps on each side.
Why It's Killer for Your Glutes: This move zeroes in on your outer glutes and hip stabilizers, muscles you rarely think about until they’re on fire. It’s a quiet burner that improves balance, hip strength, and shape while keeping your movements smooth and controlled.
The Grave Digger (Heel-Tap Bridge)
How to Do It:
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Press into your heels to lift your hips into a bridge.
Keeping hips lifted, slowly extend your right leg out straight so your heel lightly taps the floor.
Bring it back in and repeat with the left leg.
Alternate for 12–16 taps total.
Why It’s Killer: Extending one leg at a time lengthens your lever, making your core fire to keep your pelvis from tilting — all while your glutes stay switched on. It’s low-impact, beginner-friendly, and you’ll feel the burn creep in fast.
The Final Séance Stretch (Full-Body Flow Finisher)
How to Perform:
Begin in a high plank position, wrists stacked under shoulders, core tight.
Drive your hips up into a downward dog stretch, pressing heels toward the floor and lengthening your spine.
Flow forward into a low plank, elbows tucked close to your body.
Push up into a high plank again, then step your right foot forward into a low lunge, opening the chest toward the front knee.
Return to high plank and repeat on the other side.
Continue the sequence slowly and with control for 6–8 reps per side.
Why It’s the Grand Finale: This move acts like a “ritual” to seal in your workout. It stretches the hamstrings, glutes, and shoulders, engages the core with every plank transition, and gives your body that final flush of energy. You’ll finish feeling longer, stronger, and unstoppable, like a spirit that refuses to be banished!
Rest in Pieces 🪦
And there you have it, your very own haunted Pilates flow, ready to summon a stronger core, sculpted glutes, and an unshakable Final Girl confidence. The beauty of this workout is that it doesn’t just make you look good, it makes you feel powerful, centered, and in control… even when life tries to throw jump scares your way.
So light your candle, roll out your mat, and let these moves haunt your muscles in the best way possible. And remember, when the credits roll, your core will be the true survivor.
💬 Your Turn: I want to know: are you brave enough to take on The Pilates Poltergeist challenge this week? Drop a 🖤 in the comments if you’re doing it, and tag me in your sweaty post-workout selfie (or your “I survived” victory latte pic).
🪩 Final Girl Friday Tip: Save this workout to your phone so you can exorcise those weak core muscles any time you need a confidence boost.
Lee, N., et al. “Effects of Pilates on Inter-Recti Distance, Thickness of Rectus Abdominis, Waist Circumference, and Abdominal Muscle Endurance in Postpartum Women.” BMC Women’s Health, vol. 23, 2023, https://doi.org/10.1186/s12905-023-02775-5.— Demonstrates Pilates improves abdominal muscle structure and endurance post-pregnancy. ResearchGate+1BioMed Central
“Can Pilates Strengthen Your Core Muscles?” Verywell Health, 14 Mar. 2025, https://www.verywellhealth.com/can-pilates-strengthen-core-11680957.— Explains how Pilates targets deep core muscles like transverse abdominis, obliques, and spinal stabilizers. Verywell Health+1
“Pilates Is Highly Beneficial for Strengthening Your Core.” Self, www.self.com/gallery/pilates-exercises-that-work-your-core.— Highlights Pilates’s comprehensive core benefits, including posture, stability, and deep muscle engagement. SELF
“Deep Core Exercises … Target the Stabilizer Muscles of the Core.” Marie Claire UK, [last month], www.marieclaire.co.uk/life/health-fitness/best-deep-core-exercises-for-defined-midsection.— Outlines how exercises like the Hundred, dead bugs, and planks hit stabilizer muscles like transverse abdominis and pelvic floor. Verywell Health+6Marie Claire UK+6Marie Claire UK+6
“Bridging Exercise (Supine).” Physio-Pedia, https://www.physio-pedia.com/Bridging.— Describes how bridge exercises strengthen hip extensors and promote trunk stability, including engagement of obliques and core. PMC+7physio-pedia.com+7mdpi.com+7
Tsartsapakis, I., et al. “Transversus Abdominis Ultrasound Thickness during … Pilates Exercises.” PMC, 2023, https://www.ncbi.nlm.nih.gov/articles/PMC10443248/.— Found that the dead bug increases TrA thickness more than other Pilates moves, supporting its inclusion. Marie Claire UK+3PMC+3PMC+3
Critchley, D. J. “Effect of Pilates Mat Exercises … on Transversus Abdominis Activation.” [PDF], 2011.— Reports increased TrA activation after unsupervised Pilates mat routines. Inspira Pilates
Byrdie Staff. “Which Muscles Does Pilates Work? Trainers Break It Down.” Byrdie, 12 Apr. 2021, www.byrdie.com/what-muscles-does-pilates-work-5176222.— Identifies Pilates as effective for strengthening core, glutes, back, and shoulders—key support for your mixed routine. byrdie.com
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