Workout Routine Focusing on Core Strengthening and Defining Abdominal Muscles
In the realm of fitness, finding an exercise routine that caters to improving strength, flexibility, and balance, all while promoting good posture, can be quite a challenge. However, Pilates might just be the answer you've been looking for. Originally coined as "Contrology" by its creator, Joseph Pilates, this practice has been gaining popularity for its holistic approach to fitness.
One such 10-minute Pilates workout was created by Pilates instructor Sarah Ruback, a personal trainer who hails from Germany. This workout, showcased by model Molly Ritterbeck, is designed to deliver results in a short space of time.
Let's delve into the exercises that make up this effective workout:
- The Hundred: This exercise involves lying faceup, bringing knees in toward the chest, lifting head, neck, and shoulders off the mat, stretching hands out by the sides, and pumping arms up and down while breathing for 5 counts each for 10 sets.
- Double-Leg Kick: Lie facedown, kick heels towards glutes, straighten legs, extend hands towards feet, lift chest off the mat, lower and turn head to repeat on the other side.
- The Pilates Curl: Lie faceup, curling the chin to chest, and bringing shoulders off the mat, while engaging abs to avoid crunching the neck.
- Crisscross: Lie faceup on the mat, alternate bringing armpits to knees and twisting the torso, extending the opposite leg.
- Double Straight-Leg Stretch: Lie faceup on the mat, extend legs toward the ceiling, lower them to a 45-degree angle, then lift again.
- Teaser II: Lie faceup, hug knees to chest, extend arms and legs to high diagonal, then roll up to a seated V position, lower and raise legs, then roll down to return to starting position.
- Single Straight-Leg Stretch: Lie faceup on the mat with one leg in and the other extended, pulse the leg towards the face while the other extends away.
- Rolling Like a Ball: Sit on the mat with knees drawn toward the chest, rock back to tailbone, inhale to roll back to shoulder blades, and exhale to roll forward and return to the balanced starting position.
- The Roll-Up: Lie faceup, exhale, curling the chin to chest, rolling up to a sitting position with arms reaching toward feet, and reversing to roll down, one vertebra at a time.
- Pilates Plank to Push-Up: Stand tall, round chin towards chest, roll body down to "rag doll" position, walk hands out to high plank, lower body halfway to mat, straighten arms to press up, repeat for 3-5 reps.
A 2017 study found that doing Pilates once a week not only increased participants' muscle strength, flexibility, and balance but also improved their mood. Furthermore, researchers have found that Pilates may be an effective way to manage low back pain and rehabilitate from injuries, though more research is needed in this area.
In addition to this workout, it's worth noting that Pilates may offer more than just a nice set of abs. A 2016 study revealed that participants who did Pilates for 8 weeks lost weight, lowered their BMIs, and decreased their ab and hip circumferences.
This 10-minute Pilates workout, crafted by Sarah Ruback, is a testament to the versatility and effectiveness of Pilates. Whether you're looking to improve your fitness, posture, or simply find a new workout routine, give this workout a try!
The article was written by Hilary Lebow, a writer, certified yoga instructor, personal trainer, corrective exercise specialist, and certified nutrition coach. When not working, Hilary can be found in nature with her two dogs or planning her next travel adventure.
