Tired of standard ab workouts? Maybe it’s time to switch your training method to Pilates.
This “deep abs” routine from Shape Pilates founder Gemma Folkard strengthens your core without doing sit-ups or crunches. All you need is a pair of light dumbbells (though you might also need a yoga mat for extra comfort).
Perform the four exercises shown in the video below as a circuit, repeating this sequence for a total of three rounds to complete your workout.
How to do Gemma Falkard’s Pilates workout
Pilates uses repetitive movements to strengthen muscles and increase mobility, among other benefits. It often boils down to his six core principles. Breathing, focus, center, control, precision, flow.
Unlike HIIT training, Pilates is not something to be rushed. Instead, focus on perfecting your form and moving well in a controlled manner. This allows you to activate the targeted muscles more effectively and is often a greater challenge than moving quickly.
For example, when performing a Russian twist, be careful not to lean from side to side as you move the dumbbells across your body. Rather, Folkard recommends “trying to keep your core long as your ribs rotate around your spine,” as he demonstrates in the video below.
Which muscles does this workout work?
When you think about ab training, the rectus abdominis muscle (responsible for the shape of your six-pack) often comes to mind. The main function of this muscle is to flex the spine, or bend forward, as you do during sit-ups or crunches.
However, the abdominal muscles include several muscles that play important roles in daily life, such as the transversus abdominis, which stabilizes the spine, and the internal and external obliques, which are responsible for rotational movements.
The abdominal muscles form only part of the core, which is made up of many more muscles, from the diaphragm to the hip flexors.
To increase overall core strength, Folkard’s routine aims to work a wider range of muscles more evenly, rather than targeting the rectus abdominis.
She pays particular attention to her “deep abs.” This is the phrase used to describe the transversus abdominis, the deepest abdominal muscle that wraps around your abdomen and back like a waistband.
Exercises that involve lying or sitting with your feet off the ground (featured throughout Folkard’s routine) are great for working the transverse abdominis and multifidus muscles that run along your spine.
Strengthening these areas can improve athletic performance, make daily tasks easier, and prevent your core from overloading your spine, preventing common back pain and injuries.
