15-Minute Pilates Deep Core Workout: Strengthen Your Abs and Pelvic Floor
Hi, Everyone! Today, I’m thrilled to share a quick and effective 15-minute Pilates Deep Core Workout. This routine is perfect for targeting your abs, pelvic floor, transverse abdominus, and rectus abdominus. No equipment needed—just your mat.
Why Focus on Deep Core Muscles?
Your deep core muscles are essential for stabilizing your spine, improving posture, and enhancing overall body strength. Strengthening your core is at the heart of every Pilates workout! A strong core not only boosts your athletic performance but also helps prevent injuries and alleviate back pain.
15-Minute Pilates Deep Core Workout Overview
In this 15-minute deep core Pilates workout, we’ll warm up, power through some core-strengthening exercises, and finish with a cool-down to stretch and relax those hard-working muscles. Let’s get started!
Deep Core Warm-Up: Pelvic Rocks for Core Activation
Pelvic Rocks: Lie on your back with knees bent and feet hip-distance apart. Find your neutral spine. For a triangle with your hands and place your hands on your pelvis. This will help bring awareness to how your spine and pelvis is positioned. Inhale, then exhale as you tuck your pelvis forward, closing the gap between your lower back and the mat to an imprinted spine. Inhale to untuck and tilt your pelvis in the opposite direction to an arched back. Repeat for up to 4 reps.
Pilates Deep Core Strengthening Exercises
1. Knees Side to Side: Lie on your back with arms extended in a T position. Bring your legs into tabletop. Inhale, then exhale as you drop your knees to one side, keeping your shoulders glued to the mat. Inhale back to center and exhale to the other side. Repeat for up to 6 reps each side.
This exercise engages your oblique muscles and improves your spine’s flexibility and mobility. It also helps in enhancing core stability and strength.
2. Chest Lift: Extend your arms to the ceiling and lift your head, neck, and chest off the mat as you press your arms down next to your hips. Lower everything back down. Repeat for up to 8 reps. Option to extend legs for a challenge.
Chest lifts activate the upper abdominal muscles, helping to tone and strengthen them. This move also promotes better posture and core endurance.
3. The Hundred: Lift your head, neck, and chest, and pump your arms vigorously for a count of 100, inhaling for five counts and exhaling for five counts. Keep your legs extended or bent depending on your level.
The Hundred is a classic Pilates exercise that enhances core endurance, improves circulation, and boosts overall stamina. It engages the deep core muscles effectively.
4. Single-Leg Stretch: Hug one knee into your chest while extending the other leg to a 45° angle. Switch legs, keeping your head, neck, and chest lifted. Repeat for up to 8 reps each side.
Single-Leg Stretch targets the deep core muscles, particularly the lower abs. It also helps in improving coordination and flexibility.
5. Double-Leg Stretch: Hug both knees into your chest, then extend your arms and legs away from each other. Circle the arms to hug the knees back in. Repeat for up to 8 reps.
This exercise engages the entire core, promoting balance and stability. It also stretches the body, enhancing flexibility and control.
6. Scissors (with oblique twist variations): Extend one leg to the ceiling and the other to 45°. Pulse the top leg twice towards your face, then switch.
Variation: Add an oblique twist by bringing the opposite armpit towards the lifted leg.
Repeat each variation for up to 8 reps each side.
Scissors with oblique twists enhance core strength and stability while specifically targeting the obliques. This move also improves leg flexibility and control.
7. Side Plank (Thread the Needle, Hip Dips): In a side plank position, lift your hips and extend the top arm to the ceiling. Thread the top arm underneath your body, then return to the starting position.
Hip Dips Variation: Hold your side plank, then lower and lift your hips.
Repeat each variation for up to 8 reps each side.
Side Plank variations strengthen the obliques and shoulder muscles, improving balance and core stability. Hip dips add an extra challenge to the lower abs and obliques.
8. Quadruped Knee Hovers and Marches: In a quadruped position, hover your knees one inch above the mat.
Marches Variation: March by lifting one foot off the mat, then the other, keeping your core engaged.
Repeat each variation for up to 5 reps each side.
This exercise enhances core stability and strength, particularly targeting the transverse abdominus. It also promotes coordination and balance while engaging the lower body muscles.
Feel the Burn with This Pilates Core Workout
This 15-minute Pilates deep core workout is perfect for anyone looking to strengthen their core, improve stability, and enhance overall fitness. Incorporate this routine into your weekly schedule and feel the difference in your core strength and posture.
I highly suggest following along with the video to ensure you are using proper form and engaging the correct muscles. Mind Body Connection is crucial to get the most out of these exercises!
Remember, consistency is key, so keep incorporating these Pilates exercises into your regular fitness routine. Don’t forget to check out my other Pilates videos on my YouTube channel and visit www.noexcusegirl.com for more fitness tips and workouts.
XOXO,
Esther
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