Pilates instructor and physiotherapist Lilly Sabri has developed a quick, effective workout that promises to strengthen your deep core in just ten minutes. This routine, which incorporates a pair of dumbbells, targets key muscles in the midsection, making it an ideal choice for those short on time or motivation.
The 10-minute Pilates class focuses on slow, controlled movements designed to engage the obliques, lower abs, and deep core muscles. This approach not only helps improve posture but also sculpts the waistline and builds long-lasting strength. According to Sabri, “This at-home routine challenges your core and sets pretty much every muscle in your midsection on fire.”
To perform this workout, a set of adjustable dumbbells is recommended to allow for varying intensity levels. Alternatively, a yoga block can be used for those without weights. An exercise mat is also advisable to provide cushioning during floor-based exercises.
Structure of the Workout
The routine consists of eight distinct Pilates exercises. Each exercise is performed for 50 seconds, followed by a 10-second rest period. The moves in this workout 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 these exercises involve unilateral training, which focuses on one limb or side of the body at a time. This method helps to develop equal strength across both sides, reducing the risk of imbalances and muscle asymmetries.
Throughout the workout, Sabri offers guidance on proper form and modifications for those who may not have access to weights or a block. The key is to engage your core consistently and perform the movements in a deliberate manner.
Benefits of a Short Workout
While ten minutes may seem brief, it can be a valuable opportunity to work on your deep core strength, especially when adhering to the Physical Activity Guidelines for Americans. These guidelines recommend that muscle-strengthening activities should be performed at least twice a week.
Incorporating this workout into your routine can be particularly beneficial if you combine it with a full-body training session. To mitigate delayed onset muscle soreness (DOMS) and support muscle recovery, it is advisable to consume an adequate amount of protein following the workout.
This accessible, time-efficient Pilates class not only strengthens the core but also enhances overall fitness. Whether you are a beginner or an experienced practitioner, dedicating just ten minutes can yield significant results for your core strength.
