Quick and easy: A 10-minute Pilates routine to sculpt strength everywhere
Madeleine Abeid Shares Enhanced 10-Minute Pilates Routine with Ankle Weights
Madeleine Abeid, a renowned Pilates instructor, has recently shared a 10-minute Pilates routine designed to target and strengthen the glutes, hamstrings, shoulders, and core. This workout, when repeated as strength improves, can gradually add more reps and rounds for a more challenging experience.
The routine consists of five exercises, each completed 15 times, and is performed twice for a total of 10 minutes. Incorporating ankle weights into this routine enhances targeted muscle activation, providing a greater challenge and promoting increased strength and toning of the lower body muscles.
Ankle weights are particularly beneficial for building lower-body muscle, including the calves, glutes, and thighs. Personal trainer Lucie Cowan advises using ankle weights mindfully and gradually increasing resistance. It is suggested to try the first round of the workout without weights, then add ankle weights for the second round for an extra challenge.
Cowan emphasises the importance of starting small with ankle weights to get the most out of them safely. She also recommends prioritising rest days when using ankle weights to allow the muscles time to recover.
Pilates is a low-impact form of bodyweight training that offers benefits such as improving strength, coordination, and posture. Incorporating ankle weights can improve endurance, increase calorie burn, and enhance joint stability and balance control, making the workout more effective for toning and strengthening within the same 10-minute timeframe.
It's worth noting that Pilates is a slow, deliberate practice, increasing the time muscles are under tension. This, combined with the added resistance of ankle weights, deepens the Pilates practice, potentially making it more beneficial for those seeking a challenging workout within a short timeframe.
References:
[1] Benefits of using ankle weights in Pilates exercises. (n.d.). Retrieved from [URL]
[2] Madeleine Abeid's 10-minute Pilates routine. (n.d.). Retrieved from [URL]
[3] Improving stability and balance through Pilates exercises with ankle weights. (n.d.). Retrieved from [URL]
[4] Enhanced muscle activation and strength with ankle weights in Pilates. (n.d.). Retrieved from [URL]
[5] Increased muscular endurance and calorie expenditure with ankle weights in Pilates. (n.d.). Retrieved from [URL]
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