"Revolutionary 10-minute Pilates regimen unveiled for fortifying deep abdominal muscles" - A fitness coach reveals her core-strengthening Pilates workout plan
A well-structured core workout can offer several benefits, including simplified progress tracking, a challenge through the process of progressive overload, and improved trunk stability. Maeve Madden, a fitness trainer, has designed a Pilates-based core workout that focuses on weighted dynamic moves, avoiding traditional exercises like sit-ups and planks.
What You'll Need
To perform this workout, you'll need a yoga mat and fixed-weight dumbbells. A yoga mat is a useful addition for home workouts, providing a stable surface for your exercises. The dumbbells should be heavy enough to provide a challenge.
The Core Muscles
The core consists of muscles in the center region of the body, with some near the surface (like the rectus abdominis) and others hidden deeper. The deep core muscles, which are primarily the deep abdominal muscles, deep back muscles, and the pelvic floor muscles, play a crucial role in improving trunk stability, supporting the spine and pelvis, and aiding in posture, balance, and injury prevention. These muscles include the transversus abdominis, multifidus, diaphragm, and pelvic floor muscles.
The Workout
This workout consists of four moves and lasts for 10 minutes. Each movement is performed 10 times overall, with single-sided movements performed 10 times on each side of the body. Maeve Madden advises keeping the core engaged and focusing on breath during the workout.
- Weighted Russian Twists: Sit on the floor with your knees bent and feet flat. Hold the dumbbells at chest level, lean back slightly, and twist your torso from side to side.
- Weighted Leg Raises: Lie on your back with your arms at your sides. Lift your legs off the floor, keeping them straight, and lower them back down slowly.
- Weighted Squat Thrusts: Start in a plank position. Jump your feet forward between your hands, then jump back into the plank position. Repeat this movement for the specified repetitions.
- Weighted Lunges with Twist: Stand with the dumbbells at your sides. Perform a lunge, then twist your torso to the opposite side of the lunging leg. Return to the starting position and repeat on the other side.
Post-Workout Care
Post-workout pain (DOMS) is common after a core workout and is a normal part of muscle recovery. Rest and adequate protein intake are important for muscle repair. It's also recommended to watch Maeve Madden's demonstration to ensure proper form and maximise the benefits of the workout.
Dynamic exercises, like those in this routine, work muscles through a wide range of motion and mimic real-life movements, making them ideal for preparing the body for the rigors of everyday life. Embrace this 10-minute core workout for a stronger core and better posture!
