Improve your posture and sculpt your core with a fitness trainer's short 10-minute Pilates routine
Starting a new core workout can lead to delayed-onset muscle soreness (DOMS), but it's all part of the recovery process. To help you navigate this, we've put together a 10-minute core workout by personal trainer Roxanne Russell that requires no equipment.
Roxanne's workout focuses on engaging the core effectively through controlled movements. Here are the exercises she recommends:
- Plank pikes
- Three-leg down dog knee drive (both sides)
- Half roll back arm circles
- Pendulum
- Dead bugs
- Nutcracker 2 (both sides)
- Plank T-rotations
- Leg circles
- Reverse crunch
Each movement is performed for 45 seconds, followed by a 15-second rest, before moving onto the next movement.
Roxanne emphasizes quality over quantity, encouraging you to maintain control and form for core stability. She also advises engaging the core throughout the workout to support movements and protect the lower back.
The workout is inspired by Pilates and uses only bodyweight, making it suitable as an add-on to the end of a workout or as a standalone routine.
Before you start, remember to warm up properly and cool down afterward to prevent injury and improve flexibility. Resting the muscles and increasing protein intake can aid in recovery from DOMS.
If you're looking for a more precise 10-minute no-equipment core workout by Roxanne Russell, checking her available YouTube channel or videos specifically titled as “10 min core,” “no equipment core,” or similar may provide direct routines.
Having a strong core can help maintain an upright posture when sitting and standing, and it's beneficial for everyday functions like bending and twisting. So, let's get started and strengthen those core muscles!
Integrating yoga into your health-and-wellness routine could complement your fitness-and-exercise regimen, as yoga promotes flexibility and core strength. Furthermore, science backs the claim that regular yoga practice can aid in the alleviation of DOMS alongside a core workout like Roxanne Russell's.
