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Quick workout tip: Strengthen your deep core muscles in just 5 minutes using a Pilates ball.

Exercise your entire abdominal region in short spans

"Quick abdominal workout requiring only a Pilates ball within a short span of 5 minutes"
"Quick abdominal workout requiring only a Pilates ball within a short span of 5 minutes"

Quick workout tip: Strengthen your deep core muscles in just 5 minutes using a Pilates ball.

In the ever-evolving world of fitness, finding a quick, effective, and beginner-friendly workout routine can be a challenge. However, fitness trainer Natalie Hesounova has made it easier with her 5-minute deep core Pilates ball workout. This mat Pilates routine, featured in the Fit&Well Newsletter, is perfect for those new to Pilates or core training, offering a controlled, toning workout that strengthens deep core muscles, enhances core stability, and improves posture.

The workout consists of five exercises, each to be done for two rounds of 10 repetitions. The exercises include press ball and leg lower, reverse plank twist, bridge march, leg switch ball handover, and frog tap and reach over. Each movement requires controlled movements, core squeezing, and stability, making it effective yet gentle for beginners.

Using a small Pilates ball in these exercises offers several benefits. For instance, it supports the lower back during crunches while encouraging abdominal engagement. A smaller diameter Pilates ball allows for a greater range of motion during exercises, making them more challenging. Placing a Pilates ball underneath the glutes during a Pilates toe tap increases the exercise's challenge by requiring the core muscles to work harder.

The benefits of this workout are manifold. Strengthening deep core muscles supports spine health and posture, enhancing core stability and control can improve overall functional fitness, and a lean and toned physique can be achieved as it complements bodyweight and light-resistance workouts. Furthermore, the quick and accessible routine fits easily into a daily schedule.

Incorporating deep core moves into workouts can also improve everyday movement and enhance sports performance. One study suggests that smaller Pilates balls provide a more intense workout compared to larger exercise balls, indicating the potential for even greater benefits with continued practice.

In summary, Natalie Hesounova's 5-minute deep core Pilates ball workout offers a brief, effective Pilates session focusing on core strength and stability with the use of a Pilates ball, ideal for beginners seeking a controlled, toning workout. It's a quick, achievable addition to any fitness routine that promises to boost stability, posture, and overall strength.

This 5-minute deep core Pilates ball workout, featuring in the Fit&Well Newsletter, is perfect for beginners seeking a controlled, toning workout that utilizes science to strengthen deep core muscles and improve posture. The fitness trainer, Natalie Hesounova, has designed this mat Pilates routine with five exercises, each done for 10 repetitions in two rounds, for a quick and effective workout that blends well with other health-and-wellness practices like bodyweight and light-resistance workouts. Using a Pilates ball in these exercises yields additional benefits, such as supporting the lower back during crunches, encouraging abdominal engagement, and increasing the challenge of exercises for a leaner physique. Incorporating deep core moves into your fitness-and-exercise routine, as this workout demonstrates, can lead to improved everyday movement and enhanced sports performance, thanks to the added intensity provided by smaller Pilates balls like the one used in this workout.

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