"Revolutionary 10-minute Pilates regime unveiled by a trainer, focused on fortifying deep abdominal muscles"
Fitness trainer Maeve Madden has crafted a unique Pilates-based core workout that promises to strengthen your deep core muscles and improve your overall fitness. This 10-minute routine consists of four dynamic exercises, each performed 10 times, making for a challenging yet achievable workout.
Form is crucial when it comes to weighted workouts, so Maeve recommends watching her demonstrate the workout before diving in. Keep your core engaged, focus on your breath, and use dumbbells that are heavy enough to challenge you.
Dynamic exercises, like those in this routine, work muscles through a wide range of motion, mimicking real-life movements and helping your body prepare for everyday life. The deep core muscles targeted in this workout include the deep muscles of the back along the spine (autochthonous muscles), the transverse abdominal muscle, pelvic floor muscles (three layers), and the diaphragm. These muscles stabilise the spine and pelvis, support posture, and regulate intra-abdominal pressure.
If you find the workout too challenging, consider dropping down a dumbbell weight. Post-workout pain, known as DOMS, is normal after a core workout like this. To perform the workout, you will need a yoga mat and fixed-weight dumbbells. For single-sided movements, perform the exercise 10 times on each side of the body.
Strengthening deep core muscles offers numerous benefits, including improved posture, balance, and prevention of injury. This workout targets deep core muscles instead of traditional core exercises like sit-ups and planks, making it a fresh and effective addition to your fitness routine.
Remember, progressive overload is the key to building muscle. Resting the following day and eating adequate amounts of protein helps muscles repair themselves, setting you up for continued growth and improvement.
For those looking to invest in a quality yoga mat for their home workouts, a guide is available to help you make an informed decision. Happy exercising!
