A recent Pilates workout created by instructor and physiotherapist Lilly Sabri demonstrates that just 10 minutes can be sufficient to strengthen your deep core. This short yet effective routine incorporates dumbbells and can be completed at home, making it accessible for those with limited time or motivation.
Sabri’s 10-minute workout focuses on slow and controlled movements targeting the deep core muscles, obliques, and lower abs. According to her, this method helps improve posture, sculpt the waistline, and build long-lasting strength. The workout is designed to challenge your midsection while also being quick enough to fit into a busy schedule.
Workout Structure and Benefits
The routine consists of eight different exercises, each performed for 50 seconds, followed by a brief 10-second rest. The exercises 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 the moves are examples of unilateral training, which means they work one side of the body at a time. This approach helps develop balanced strength and can highlight any muscle imbalances or asymmetries that may exist.
Throughout the workout, Sabri emphasizes the importance of maintaining proper form and offers modifications for those without weights or equipment. She encourages participants to engage their core throughout the exercises, ensuring effectiveness.
Guidelines for Optimal Results
While 10 minutes may seem brief, it is enough time to enhance core strength, especially when combined with the recommendations set forth by the Physical Activity Guidelines for Americans. These guidelines suggest that muscle-strengthening activities should be practiced at least twice a week for optimal health benefits.
To optimize results and prevent delayed onset muscle soreness (DOMS), proper nutrition is essential. Sabri advises that consuming an adequate amount of protein can aid muscle recovery and promote strength gains.
Investing in adjustable dumbbells may enhance the workout experience, allowing for varied intensity levels across different exercises. Additionally, using an exercise mat can help reduce discomfort during floor-based movements.
This 10-minute Pilates session offers an efficient way to strengthen the core and improve overall fitness. With its easy integration into a busy lifestyle, it presents a valuable option for individuals seeking effective workouts without extensive time commitments.
