Get a stronger core, firmer glutes, and improved spine mobility with just 10 minutes of Pilates exercises. This sequence targets deep core muscles, including those in the lower back and pelvic floor, to improve posture and reduce lower back pain.
Your favorite Pilates instructor, Lilly Sabri, shares her top 7 exercises for a stronger core and glutes. These exercises will gently work on your spine mobility, helping you sit and stand with better posture. No equipment is needed, but using an adjustable dumbbell and yoga mat can provide extra support.
The exercises in this sequence include:
1. Cat/cow stretch
2. Hip rotation and dip
3. Elbow to knee crunch
4. Moving worship pose stretch
5. Leg bend and extension (both sides)
6. Leg pulses (both sides)
7. Clamshells (both sides)
Each exercise is held for 50 seconds, followed by a 10-second break. Finish with a hip flexor stretch, crossing your leg across your torso and gently pulling your knee towards your body.
Pilates offers numerous benefits, including:
– Building long-term strength and stability
– Improving posture and reducing lower back pain
– Stabilizing your body, reducing the risk of falls
By incorporating these exercises into your routine, you’ll strengthen your core and glutes while improving your overall mobility. Consult with a qualified professional before starting any new exercise program.
Source: https://www.tomsguide.com/wellness/fitness/my-favorite-pilates-instructor-just-shared-these-10-exercises-to-strengthen-your-core-and-glutes-while-improving-your-spine-mobility