Strengthening Your Core Might Be Achieved Best with This Unrecognized Gadget, Suggests a Pilates Expert
Embrace the challenge of bodyweight Pilates workouts for a rock-solid core and improved mobility, posture, and coordination. But for those days when you crave an extra kick, reach for a pair of ankle weights!
Recently, I've been incorporating ankle weights into my home workouts to boost my lower-body strength. That's why I was beyond excited to dip my toes into a Pilates routine designed by instructor Iris Poldervaart.
Ankle weights create additional resistance, forcing your core to work overtime in maintaining stability during movement, explains Poldervaart in an interview with Fit&Well.
mastering the Pilates ankle weights workout
To embark on this workout, you'll need nothing more than a couple of ankle weights—usually ranging between 1lb to 3lb each.
gear up with ankle weights
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This workout boasts a duration of just over 20 minutes, making it a convenient choice for even the busiest of schedules. Poldervaart provides a delightful demonstration of each move, ensuring you won't get lost in translation.
Maintaining good form is crucial for targeting the correct muscles, especially during more complex exercises, such as those performed in side-lying positions.
"Imagine a long line from your head to your toes," advises Poldervaart. "Keep your waist slightly lifted off the mat and steer clear of rocking backwards."
Prioritizing steady, controlled movements is the name of the game here.
my personal voyage with ankle weights & core strengthening
Over the years, I've tried a dizzying array of core workouts—from weaponized weights sessions and breathless HIIT routines to traditional favorites like planks, sit-ups, and crunches. In my humble opinion, Pilates reigns supreme in the core-strengthening department.
"During Pilates exercises, numerous moves require lifting the legs or maintaining extended angles. When you add ankle weights, your deep core muscles, like the transverse abdominis, must work overtime to maintain alignment and steadiness," considers Poldervaart.
I once thought Pilates workouts couldn't get any better, but slapping on ankle weights proved me wrong. The added challenge made the workout even more demanding, resulting in greater activation of my deep core muscles, particularly during side-lying leg workouts.
"While the workout concentrates on arms and abs, the additional resistance offered by ankle weights ignites the glutes, inner thighs, and hip flexors, especially during side-lying lifts and leg extensions," shares Poldervaart.
I can vouch for that, and felt the burn in my hip flexors and obliques, which compelled me to slow down, engage my core, and focus on balance and form.
"[Ankle weights] are an excellent means to dial up the workout intensity without sacrificing proper form," adds Poldervaart.
In addition to feeling the effects in my core, I was amazed by the muscle soreness that pranced into my legs the following day—all from just 20 minutes of dedication!
"Pilates is all encompassing, so even when we zero in on specific areas, the legs and stabilizing muscles are always in cahoots," says Poldervaart.
The lightbulb moment? Ankle weights are a splendid way to elevate the effectiveness of Pilates workouts. If you're short on time but eager to build strength, this workout is a must-try for you!
This Pilates routine, incorporating ankle weights, provides a focus on boosting lower-body strength and targeting the deep core muscles like the transverse abdominis, as explained by instructor Iris Poldervaart. In a 20-minute session, one can experience greater activation of deep core muscles and noticeable muscle soreness the following day, making it an efficient choice for those with busy schedules.
