Pilates is a great activity to improve flexibility, posture, breathing, and stamina. Better yet, build core strength, since most exercises work the abdominal area and lower back. Often, you don’t need any equipment for pilates workouts either. This workout is a great example of a short, low-intensity workout that works your lower body and provides quick mental and physical results.
It is not surprising Dua Lipa’s workout involves some Pilates moves! Effectively reduces lower back pain as the pelvic floor muscles are activated, leading to better stabilization. Pilates can help with injury rehabilitation and help prevent musculoskeletal injuries as this activity relies on slow, low-impact movements. This prevents stress and strain on the muscles and joints that are often injured in high-impact exercises.
In this workout from German fitness superstar Pamela Reif, we’re invited to complete numerous Pilates-style exercises that focus on strengthening and toning the glutes, quads, and calves. This workout only takes 10 minutes, each exercise lasts 30 seconds with no rest periods. Only an exercise mat is required for comfort. The exercises:
- Squat-Arm Stack (30 seconds)
- Sumo squat and tiptoe (30 seconds)
- Sumo Squats and Toe Raises (30 seconds)
- Hold and tiptoe (30 seconds)
- 3 sumo and tiptoe pulses (30 seconds)
- 1 Toe Shoulder Press (30 seconds)
- Sumo Pulses (30 seconds)
- Stretch from side to side (30 seconds)
- Squat-Arm Stack (30 seconds)
- Squat and Lateral Leg Raise (30 seconds)
- Wide squat (30 seconds)
- Overload pulses (30 seconds)
- Hold and tiptoe (30 seconds)
- Wide squat (30 seconds)
- Overload pulses (30 seconds)
- Hold and tiptoe (30 seconds)
- Squat hold & tap out (30 seconds)
- Sumo Pulses (30 seconds)
- Stretch from side to side (30 seconds)
If you enjoyed this training and would like to try something similar, we encourage you to check out this 10 minute workout for big calves. For those who want a structured full-body workout, we recommend drawing in pencil on this push-pull-legs training to help you build muscle more efficiently. Lastly, for those who don’t have loads of gym equipment lying around but still want a workout that helps build strength and flexibility, look no further than a 10 minute resistance band routine for stronger glutes.
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