A new 10-minute Pilates workout designed by instructor and physiotherapist Lilly Sabri promises to effectively strengthen deep core muscles while also enhancing overall body fitness. This routine, which incorporates dumbbells, offers a quick solution for those with limited time or motivation but looking to improve their core strength.
The workout emphasizes slow, controlled movements that target the obliques, lower abs, and deep core muscles. According to Sabri, the exercises can help improve posture and sculpt the waistline, delivering a comprehensive workout in a short time frame. “This at-home routine focuses on challenging movements to build long-lasting strength,” she explains.
Using a pair of dumbbells is central to this workout, though Sabri also suggests using a yoga block as an alternative for those who may not have weights available. For optimal results, investing in adjustable dumbbells can allow users to modify the intensity of the exercises. A comfortable exercise mat is also recommended to alleviate pressure on the joints during floor-based movements.
Core Workout Breakdown
The workout consists of eight distinct Pilates exercises, each performed for 50 seconds, followed by a 10-second rest interval. The exercises included are:
– 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 movements are examples of unilateral training, which targets one side of the body at a time. This approach helps to develop balanced strength by ensuring that the stronger side does not compensate for the weaker side. It can also reveal any muscle imbalances that may exist.
Engagement and Form
Throughout the session, Sabri offers guidance on maintaining proper form and suggests modifications for those who may not have weights or yoga blocks on hand. The key focus is on engaging the core muscles consistently and executing the movements with control to maximize effectiveness.
While ten minutes may seem brief, it can be a sufficient duration to enhance core strength, especially when adhering to the current Physical Activity Guidelines for Americans, which recommend muscle-strengthening activities at least twice a week. To further support muscle recovery and prevent delayed onset muscle soreness (DOMS), maintaining an adequate protein intake post-workout is advisable.
In summary, this 10-minute Pilates routine by Lilly Sabri offers a practical solution for those seeking to integrate core strengthening into their fitness regimen without a significant time commitment. Whether at home or as a complement to a more extensive workout, it provides an efficient way to engage the deep core and improve overall fitness.
