A condensed Pilates workout, lasting seven minutes, focusing on strengthening your deep abdominal muscles
Pilates, a low-impact exercise, can be done with just a yoga mat as the only equipment, making it an accessible workout for many. This mat-based session is designed to improve balance and flexibility, while also strengthening your core muscles, particularly the often-overlooked transverse abdominis.
The workout, created by trainer Stef Williams, founder of the WeGLOW workout app, consists of exercises performed from a seated or lying position. It's important to keep your lower back flush with the mat, squeeze your abdominal muscles and glutes to activate your core, and maintain good posture throughout the session.
One common mistake to avoid is too much rocking movement while lying down, which might indicate using back muscles instead of the core. Instead, focus on maintaining a stable position and executing small, precise movements.
Deep breathing is encouraged during each movement, which not only helps with relaxation but also ensures you're engaging your core muscles effectively. When performing crunch-like movements, it's advised to keep your shoulder blades off the floor.
While performing the exercises, it's recommended to keep your gaze forwards and down rather than upwards. There are numerous free online Pilates routines available, including the 7-minute core workout by trainer Kate Hudson, also from the WeGLOW workout app.
This workout can be done on its own or as an addition to a strength session, specifically a beginner's bodyweight workout. By incorporating Pilates into your routine, you'll not only strengthen your core but also improve your overall balance and flexibility. So, why not give it a try and reap the benefits of this effective workout?
