Pilates is a fantastic way to build full-body strength and improve the range of motion in your joints. The central principle of Pilates is strengthening your core, but it’s not just your abdominal muscles that’ll get a workout, especially during this 10-minute workout.
My favorite Pilates instructor, Lilly Sabri, has shared her 10 favorite exercises for strengthening your core and glutes. The sequence will also gently work on your spine mobility, helping you sit and stand with better posture, and reducing pain and stiffness in your lower back.
As a reminder, if you’re new to exercise or you’re returning to exercise following an injury, it’s always a good idea to check in with a qualified professional before taking on a new exercise routine. You won’t need any additional equipment for this exercise, so you can set your best adjustable dumbbells to one side; however, you might want to use one of the best yoga mats to soften the impact on your joints as you move.
What are the exercises?
All of the exercises in this sequence target the deep core muscles, including those in the lower back, and the pelvic floor. You’ll also work into your glutes, which are the largest muscle in the body — if you spend a lot of time sitting down, you’re probably not activating your glutes enough, so this is a good place to start.
Pilates is a great way to improve the mobility of your hips and spine, as you’ll be working on the range of motion in your joints. The same is true for these exercises.
Here’s the exercises involved, you’ll hold each exercise for 50 seconds, followed by a 10 second break:
- Cat/cow stretch
- Hip rotation and dip
- Elbow to knee crunch
- Moving worship pose stretch
- Leg bend and extension (both sides)
- Leg pulses (both sides)
- Clamshells (both sides)
You’ll finish with a hip flexor stretch, crossing your leg across your torso, and gently pulling your knee towards your body. You should feel this in your hips and in your glute muscle.
What are the benefits?
Far from building visible abdominal muscles, Pilates is centered around slow, controlled movements to target your deep core muscles, and build long-term strength and stability. The slower you move, the harder your core has to work to stabilize your body, so don’t be tempted to rush this workout.
All of the exercises above will help you activate the deepest muscles in your core. These work to support your lower back and mobilize your spine. Over time, strengthening these muscles can help improve your posture and reduce lower back pain. Pilates can also help stabilize your body, reducing your risk of falls.
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