If you lack motivation or time or simply want to add a quick deep core workout after your regular training session this 10-minute Pilates class works perfectly. Pilates instructor and physiotherapist Lilly Sabri created a workout using dumbbells that strengthens your deep core and sculpts your waistline while activating nearly every muscle in your midsection. The Pilates expert explains that this home routine uses slow and controlled movements to challenge your obliques & lower abs along with deep core muscles. This approach helps improve posture and sculpt the waistline while building lasting strength. The best part is that it only takes 10 minutes to complete.
Sabri uses a dumbbell in the workout & suggests a yoga block as another option. If you plan to do this workout at home you should consider buying a set of quality adjustable dumbbells since they let you change the weight between different exercises. You will also need an exercise mat to reduce pressure on your joints during the floor exercises.
What This Workout Involves
Exercise Routine Start with a kneeling side bend on your left side. Follow this with a kneeling side bend that includes an arm tap on the same side. Switch to your right side and repeat both movements. Next you will perform a half-kneeling exercise while holding a dumbbell overhead in one arm. Do this side bend on your right side first and then switch to your left side. Move on to ankle taps before transitioning to twisted sit-ups. During these sit-ups you will add a punch with your right hand & then repeat the movement with your left hand. Finish the sequence with a tabletop hold. Sabri designed this workout around unilateral training principles. This approach focuses on working one side of your body during each exercise. The method helps you develop balanced strength because each limb must work independently rather than relying on the stronger side to compensate.
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This approach helps you develop balanced strength on both sides of your body instead of letting your stronger side do extra work to make up for your weaker one. It can also reveal any imbalances or muscle differences you might not have noticed before. During the workout Sabri gives tips on proper form and shows you alternatives if you don’t have weights or a block available. The main goal of this routine is to keep your core engaged while performing each movement slowly and with control.
Ten minutes might seem short but when that’s all the time you have or you’re adding it after a complete workout session it’s plenty of time to strengthen your deep core muscles. This is especially true if you follow the Physical Activity Guidelines for Americans which recommend doing muscle-strengthening exercises twice each week. To avoid muscle soreness the next day and make sure you actually build strength you should eat enough protein to help your muscles recover properly.
