I love going to the gym and lifting weights, but lately I’ve been into Pilates, a low-impact, bodyweight workout with loads of benefits. The mindful movement of Pilates is similar to yoga and is great for improving strength, coordination and posture.
Pilates Instructor Madeleine Abeid Recently, I shared a routine that shows just how versatile Pilates can be.
With just five movements, this workout will help strengthen your glutes and hamstrings, as well as strengthen your shoulders and core.
Madeleine Abeid’s 10 Minute Pilates Method
No equipment is needed to perform this workout, but Abeid wears weights on his ankles. If you’re comfortable with the movements and want an extra challenge, you can use weights.
Repeat each exercise 15 times, moving slowly to increase the time the muscles are under tension, then repeat this twice for a total of 10 minutes.
Benefits of ankle weights
This routine is perfect for those new to Pilates or strength training, as you’ll get many benefits from using just your own body weight.
However, if you’ve been doing bodyweight training for a while and are looking for a new way to challenge yourself, you can add ankle weights to increase resistance.
We previously asked personal trainer Lucy Cowan about the benefits of ankle weights, and she explained that they can help to develop lower body muscles, particularly the calves, buttocks, and thighs, but it’s important to start low in intensity. “To get the most out of ankle weights safely, use them carefully, gradually increase resistance and remember to prioritise rest days,” says Cowan.
You can try the first round of this workout without weights, then add ankle weights for the second round, and as you get stronger, gradually repeat the workout, increasing the number of repetitions and rounds.
Buy ankle weights
CAP Barbell Ankle Weight
