ActiveWorkoutsA Pilates teacher shares five beginner exercises to strengthen your deep core musclesNo planks, or sit-upsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsA Pilates teacher shares five beginner exercises to strengthen your deep core musclesNo planks, or sit-upsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
No planks, or sit-ups
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
An impressive-looking set of abs is often the goal when it comes to our midsection, but this workout takes things one step further targeting our deeper core muscles – the ones that support the trunk of our body and help us remain stable and balanced. Pilates is renowned for this, as well as improving posture, enhancing mobility and flexibility. In fact, a study published in theJournal of Strength and Conditioningfound that those who practiced Pilates for one hour, twice a week over a 12-week period saw improvements in abdominal endurance, hamstring flexibility and upper body strength.
Ready to reap the benefits yourself? Here’s Bryony’s five-move core workout. We suggest doing each exercise for 8-10 reps and resting as and when you need to and completing three rounds in total
1. Half rollback
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits: Flexion in the upper back helps to increase mobility and healthy movement in the spine. They also target the rectus abdominis (external ab muscles) and the transverse abdominis (internal ab muscles).
How to:
2. Toe taps
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits:Toe taps are great for targeting your deep abdominal muscles and lower abs, as well as stabilising the lower back and pelvis.
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How to:
3. Deadbugs
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits:A favourite on the gym floor, as well as Pilates studios, deadbugs work your ab muscles, deep core muscles, obliques and improve pelvic stability.
How to:
4. Single-leg stretch
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits:As well as strengthening the abdominal muscles and stabilising the spine, the single-leg stretch also stabilises the spine, encourages hip mobility and stretches the hamstrings.
How to:
5. Crunches
(Image credit: Getty Images)
(Image credit: Getty Images)
Benefits:Engage the abdominals and pelvic floor muscles, while the flexion in the upper back helps to improve mobility in the spine.
How to:
Fancy some more Pilates-inspired workouts? Why not give thisfull-body Pilates workouta go next – it’s brilliant for improving posture and will take you no longer than 30 minutes. If it’s more core workouts you’re after, then here’s anotherbeginner workout, but this one’s only three exercises.
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