Don’t enjoy crunches? Well, we’ve got some good news, you don’t actually need to do them. There are plenty of other exercises out there that won’t just fire up your abdominal muscles, but your entire core system (including your lower back, pelvis and diaphragm). This Pilates workout is a great place to start and there isn’t a crunch (or weight) in sight. Just grab a mat, or a towel, and your gym water bottle.
Pilates is well-known for its core-strengthening benefits as the movements are primarily designed to target these muscles and (despite sample sizes often being small), studies show this too. One study published in the International Journal of Environmental Research and Public Health found that women who completed a one-hour mat Pilates workout, twice a week, not only saw significant improvements in abdominal strength, lower limb strength, flexibility and balance.
A post shared by Katy Bath | Pilates by Katy (@katybath)
A photo posted by on
For this workout you’ll rest 30 seconds between each exercise and 60 to 90 seconds between rounds. Try and aim for two rounds minimum, three if possible. If you need to half the reps for the first three exercises (as there’s quite a lot) do so. Make sure you really focus on your breathing to help you focus and fully engage those core muscles. As always, if you're unsure of any of the exercises below, have a quick watch of the video above. Here’s your workout:
- Bridge marches - 20 reps
- Toe taps - 20 reps
- Plank press - 10 reps
- Plank rocks - 10 reps
- Bird dog crunch - 10 reps
- Forearm plank touch - 10 reps
Whether you’re after more general Pilates workouts or core-specific ones, we’ve got plenty! Check out these three beginner core exercises as recommended by a Pilates teacher or, if it’s a full-body workout you’re looking for, this 8-move workout isn’t just great for strengthening your entire body, but improving your posture too.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Bryony’s T3’s official ‘gym-bunny’ and Active Staff Writer, covering all things fitness. In her spare time, you will find her in her natural habitat - the gym - where her style of training is a hybrid of bodybuilding and powerlifting. Bryony loves writing about accessible workouts, nutrition and testing innovative fitness products that help you reach your fitness goals and take your training to the next level.
-
Skip sit-ups – these four low-impact exercises are enough to strengthen your deep core muscles
Easy on the back, tough on the core
By Bryony Firth-Bernard Published
-
This 10-minute kettlebell workout strengthens your entire body and core with three simple exercises
Don’t let time hold you back – this speedy session covers all strength bases
By Bryony Firth-Bernard Published
-
This full-body workout for beginners builds functional strength and boosts longevity
And all you need is a single dumbbell
By Bryony Firth-Bernard Published
-
Add inches to your biceps and triceps with this 25-minute dumbbell workout
Juicy pump incoming!
By Bryony Firth-Bernard Published
-
Skip the plank – a fitness expert says these five exercises are the best place to start for a stronger core
There's plenty of easier exercises out there!
By Bryony Firth-Bernard Published
-
Try Arnold Schwarzenegger's 20 minute workout to build full-body muscle fast
Want to leave your upper and lower body pumped to the max? Step this way
By Bryony Firth-Bernard Published
-
Four exercises that’ll help unlock your tight hips in 7 minutes
Better movement quality, better life, bigger lifts
By Bryony Firth-Bernard Published
-
This 35-minute kettlebell workout boosts strength and crushes lots of calories
Who needs the gym when you can do this workout at home instead
By Bryony Firth-Bernard Published