In just 10 minutes, you can execute five simple Pilates exercises to boost your strength across your whole body.
Madeleine Abeid, a renowned Pilates instructor, has shared a 10-minute workout that combines the mindful movement of yoga with Pilates to help you build strength in your glutes, hamstrings, shoulders, and core. This routine, which requires no equipment, can be performed twice for a total of 10 minutes and is designed to increase the time muscles are under tension by moving slowly.
The workout consists of five different exercises, each performed 15 times. Madeleine Abeid wears ankle weights during the workout, but they are optional. It is recommended to try the first round of the workout without ankle weights, then add them for the second round as strength increases.
Lucie Cowan, a personal trainer, suggests using ankle weights mindfully and gradually increasing resistance. Cowan also advises prioritizing rest days when using ankle weights to allow your muscles time to recover.
Using ankle weights during this Pilates routine can provide additional resistance, helping to build lower-body muscle, specifically in the calves, glutes, and thighs. This increased resistance can also enhance muscle strength, improve tone, and support better alignment and control during leg and lower-body movements.
The workout's slow pace and focus on mindful movement make it an excellent choice for those seeking a challenging yet accessible workout. So, whether you're a Pilates novice or a seasoned pro, give Madeleine Abeid's 10-minute ankle weight Pilates workout a try and feel the burn in your muscles!
This 10-minute workout, developed by Madeleine Abeid, incorporates yoga and Pilates, focusing on strength training for the glutes, hamstrings, shoulders, and core. Conducted without equipment, the routine includes five exercises, each repeated 15 times for a total of 75 repetitions. Ankle weights can be used optionally for the second round to increase resistance, benefitting the lower body muscles (calves, glutes, and thighs) and aiding in muscle strengthening and tone improvement. For a successful workout and muscle recovery, Lucie Cowan suggests mindful use of ankle weights and prioritizing rest days. This fitness-and-exercise routine, designed to increase muscle tension, is suitable for both beginners and experts in the health-and-wellness field, as its slow pace and mindful movement make it an accessible challenge.
