Core engagement, control and strength are the foundation of a good Pilates workout, but did you know that this hugely popular, low-impact exercise also helps develop your deep core muscles?
The deep core refers to the group of muscles located “deep” in the abdomen, including the transverse abdominis, pelvic floor muscles, diaphragm, and multifidus. Strengthening this muscle group has many benefits.
Try this low-impact Pilates workout that takes just 15 minutes and requires no abs. If this sounds like your style, roll out your yoga mat and get ready to work your core.
This 15-minute workout was designed by certified Pilates instructor Liv Rose of Liv Aligned Pilates, who starts the workout by helping you settle into your mat by lying on your back and rocking your knees from side to side.
Watch Liv Aligned Pilates’ 15-Minute Deep Core Workout
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Rose suggests placing your hands on your hip bones to get a little feedback and engage your deep core right from the start.
Additionally, to take her workout to the next level, she wears some of the best ankle weights for her lower body. These handy weights work by increasing the resistance, activation and strength of the muscles during your workout.
However, if this is your first time doing this 15-minute Pilates session, we recommend doing it without resistance to hone your form and perfect the movements.
Most of Rose’s workouts are done lying down, with many of the exercises beginning in a tabletop position, and include some of the best core Pilates exercises, like heel taps, leg extensions and scissors, as well as a few plank and plank alternatives.
As mentioned before, there are no crunches or sit-ups involved, so if you suffer from neck pain during traditional core training, you may want to bookmark this Pilates flow.
What is the difference between deep muscles and abdominal muscles?
Your abs are short for your abdominal muscles, the most superficial layer of your abdomen, located at the front of your body between your ribs and pelvis. More informally, they are also called your six-pack muscles.
The deep core muscles are located deeper in the abdomen and are made up of a group of muscles, including the pelvic floor muscles, diaphragm, transverse abdominis, and multifidus.
According to studies published in medical journals, strong abdominal muscles can help prevent and rehabilitate back pain, as well as improve sports performance.
Strengthening your deep core muscles not only helps keep your spine in alignment, but it also improves your bladder control and balance, and can help improve your posture to reverse the effects of a day spent at a desk.
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