If you’re low on motivation, time, or just want to fit in a quick deep core workout at the end of your full-body training session, this 10-minute Pilates class delivers on all fronts.
Using a pair of dumbbells, Pilates instructor and physiotherapist Lilly Sabri has devised a workout that will strengthen your deep core, sculpt your waistline and set pretty much every muscle in your midsection on fire.
“This at-home routine focuses on slow, controlled movements that challenge your obliques, lower abs and deep core muscles, helping improve posture, sculpt the waistline and build long-lasting strength,” the Pilates pro says. And to sweeten the deal, it takes just 10 minutes.
Sabri uses a dumbbell in the workout and offers the option of using a yoga block as an alternative. If you intend to do this workout from home, it’s a good idea to invest in a set of the best adjustable dumbbells, as these will allow you to adjust the intensity from one move to the next. You’ll also want to roll out an exercise mat to help ease pressure on your joints from the floor-based moves.
What is the workout?
This workout consists of eight different Pilates exercises, each of which you’ll complete for 50 seconds and take 10 seconds of rest.
The moves include:
- Kneeling side bend (left)
- Kneeling side bend with arm tap (left)
- Kneeling side bend (right)
- Kneeling side bend with arm tap (right)
- Half-kneeling single-arm overhead dumbbell side bend (right)
- Half-kneeling single-arm overhead dumbbell side bend (left)
- Ankle taps
- Twisted sit-up with punch (right)
- Twisted sit-up with punch (left)
- Tabletop hold
Many of the moves Sabri includes are examples of unilateral training. That’s because most of the exercises work one limb (or side) of your body at any one time.
This helps you build up equal strength in both sides of your body, without your stronger side having to compensate for your weaker one. It can also help you iron out any imbalances or perhaps spot any muscle asymmetries you didn’t even know were there.
Throughout the workout, Sabri provides pointers on your form along with modifications you can make if you don’t have any weights or a block to hand. Either way, the idea behind this workout is to engage your core throughout and complete the repetitive movements in a slow and controlled manner.
Ten minutes of work might not feel like a long time. But when it’s all you’ve got spare, or you’re packing it onto the end of a full-body session, it’s more than enough time to work on your deep core strength, especially if you stick to the current Physical Activity Guidelines for Americans, which state that ideally, muscle-strengthening activities should be completed twice a week.
To prevent any delayed onset muscle soreness (DOMS) and ensure you build strength, it’s also a good idea to fuel yourself with the right amount of protein to help your muscles recover.
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