ActiveWorkoutsWant a stronger core? A Pilates expert shares her top three exercises for beginnersSack the sit-ups and give this three-move workout a go insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsWant a stronger core? A Pilates expert shares her top three exercises for beginnersSack the sit-ups and give this three-move workout a go insteadWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Sack the sit-ups and give this three-move workout a go instead
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Shutterstock)
(Image credit: Shutterstock)
If you’re looking to build up your core strength, but are bored of your regular sit-ups, then this three-move Pilates workout could just be what you need to spice things up. Requiring nothing but your body weight (and something soft beneath you like ayoga mat), this workout will take you no longer than 15 minutes – perfect for those days you’re pushed for time or can’t get to the gym.
This workout comes from Lotty Campbell Bird, Founder ofCollective Fitness, a Pilates and barre studio based in the Cotswolds. “Pilates is a great way for strengthening our deep core muscles – the abdominal muscles, the muscles surrounding the spine, the muscles in the diaphragm, and the pelvic floor," explains Lotty. “This creates a strong central base for the body, supports major joints, reduces pain and helps prevent injury. But a strong core also boosts stability and improves posture, which supports our functional movement and agility in everyday life. "
Ready to fire up your core muscles? Grab yourgym water bottle(things are about to get heated) and give Lotty’s workout a go…
1. All-fours extensions
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Benefits:This movement is a great way to engage your abdominal muscles to stabilise the pelvis and work the muscles in the arms and back to stabilise the spine.
How to:
Reps/sets:8-10 reps per side and repeat three times
2. High plank
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Benefit:The plank is a full-body exercise, where every single muscle is engaged to support the body and also as an opportunity to lengthen and strengthen the spine.
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How to:
Sets/reps:Hold for 30-45 seconds and repeat three times
3. Ab curl
(Image credit: The Collective Fitness Studio)
(Image credit: The Collective Fitness Studio)
Benefits:Finding stability in a neutral pelvis provides the most efficient and effective way to engage the abdominals and pelvic floor muscles, while the flexion in the upper back helps to improve mobility in the spine.
How to:
Once you’ve mastered these moves you could either try increasing your reps/time, or even try adding some extra resistance into the equation, such as a lightpair of dumbbells, ankle weights, or even a smallweight plate. Need more core-inspired workouts? Give thisstanding ab workouta go next, or thissix-move workout(spoiler, there’s no crunches).
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Try this 4-week core workout plan to build strength, stability, and definitionUnlock full-body power with this simple yet effective core routine – no endless crunches, just real results
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