This Pilates abdominal workout will activate your abs and glutes in 30 minutes using only your body weight. If you’re short on time and still want to carve out the core and glutes you dream of, this could be your new workout.
I, and over a million others, found myself landing on the hugely popular YouTube channel. move on nicole (opens in a new tab) when looking for the best abs and glutes workout to tackle. Whether you’ve logged reps before using celebrity workouts like Chris Hemsworth 250 rep dumbbell workout or prefer a dumbbell abs workout instead, you won’t be disappointed with this at-home Pilates pump.
All you need is yourself, but you can add one of the best resistance bands if you want to take it to a higher level. Nicole, a Pilates and yoga instructor, uses a series of slow, controlled exercises to strengthen your core muscles and maximize the time you spend exercising your muscles without lifting heavy weights. And best of all, you can slip this ab workout discreetly into your lunch break.
Pilates at home has skyrocketed in popularity, and now I know why. Find out what happened when I trained like the famous’butt boy wearing this 7 minute glute workoutor read on to see my results when I put this 30-Minute Pilates Abs Workout to the test.
Watch Move With Nicole’s Bodyweight Pilates Ab Workout
This Pilates abdominal workout also targets the glutes through a series of intermediate Pilates exercises performed with little rest. Each exercise is paired with a pulsing motion designed to burn those abs and glutes without any weight training or sweaty cardio in sight.
Most exercises are repeated for at least two sets, and many are performed on one side only before moving on to the other leg. The benefits of unilateral exercises are well documented and research, such as this study from Colorado State University (opens in a new tab) —shows it can help strengthen underused muscles and improve imbalances. It can even promote cross-education, a process in which muscle gain occurs in the same muscles of the untrained limb (outcome).
Online workouts usually put music over the video and minimize conversations, so I loved that Nicole overlays her videos with relaxed background music and cues throughout the video, which should help you hone your technique and minimize the risk of injuries.
I Tried The Move With Nicole Bodyweight Pilates Ab Workout – Here’s What Happened
Your glutes are technically part of your core muscle network, along with lesser-known muscles like your erector spinae (the muscles that support your spine) and even your pelvic floor (see the The best pelvic floor exercises for men and women.).
If you’re into strength training, you need to work your glutes and core to perform many functional lifts like squats and squats. bulgarian split squats. If these muscles are tight and weak, you are more likely to develop injuries, such as knee painso a core strengthening routine and a glute strengthening program can be preventative.
Not to put too fine a point on this, but I couldn’t walk after doing this Pilates crunch exercise. I felt my entire core working through a series of plank-like twisting, contracting, and core stabilizing exercises, and the next day the glute DOMs were very real. You’ll also find yourself swapping out your lesser-used outer glutes during these 30 minutes of fun (torture), resulting in a more well-rounded workout. Y peach.
I’m not exactly a Pilates lover, but I’ve always wanted to find a home Pilates program that I enjoy. This one will definitely go to the vault for inspiring me as a fitness instructor. Nicole forces you to move with slow, controlled grace (my face was anything but graceful) as you press, squat, and kick to strengthen your glutes and abs. But it’s worth the pain because you Really I feel like you used your muscles afterwards, and I even shed a light sweat.
If you are looking for something faster, this is one of the best hiit workouts for beginners to get started Find the best glute workout to add to your collection or Zac Efron’s Baywatch Ab Workout.
