Abs workout can feel like a chore, doing it consistently and with sit-ups to develop mid-body muscles. If you want a little more variety, you can use this Pilates-inspired 5-action workout to strengthen your body without weights.
Like with many core strengthening exercises, you don’t need a device to get started. Even so, it’s still worth implementing one of these best yoga mat for support, as you’ll be spending most of this workout on the floor.
Short-term routines, developed by a personal trainer Rhiannon Bailey (opens in a new tab), using exercises commonly found in many Pilates classes. This includes several toe dip and leg lift variations, which help keep your core active as you move your lower body.
You’ll do each core exercise for 30 seconds, creating a 2.5-minute circuit. Repeat the circuit up to three times for an effective core and abs workout that will improve your stability, balance, and circulation in less than eight minutes.
It’s important to keep your core engaged as your legs are raised to prevent your back from arching. To get the right technique and get the most out of your workout, Bailey recommends “make sure your pelvis is tilted, so that your lower back is pinned to the floor (no gaps).”
Watch Rhiannon Bailey’s Five-Move Core Workout
Many people do crunches and sit-ups to develop their abs, but this mid-body part is more than just aesthetics. Your core, including your abdominis, plays an important role in your body and your training performance.
A stronger core helps develop your balance and stability, improves circulation, and encourages connection between your upper and lower body, which can positively affect your posture.
If you want to give the routine a try or include it in your regular workout, we’ve listed all the moves you’ll need below. If you want some technical guidance, be sure to watch Bailey’s performances before you start.
- Desktop Elevator
- Shoe toe on single table top
- Feet dip the table
- Table top extension
- Table top dipping toe extension
Not everyone considers Pilates a strength training workout, but you can build upper body muscles without equipment. 5 minutes of Pilates. The key to achieving results is to focus on your form, lower slowly, and execute the correct technique.
While Bailey’s routine is a great way to build your core without weights, if you have one of these best kettlebells hands, it’s worth learning how to do dumbbell swing. This multi-muscle exercise works your entire body, including your core, and boosts your metabolism.