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Deep core Pilates workout (4 exercises)

What’s the difference between training your core and training your deep core? Your deep core refers to the muscles deep within your abdominals, not the surface “abs” you can see. When training your deep core you have to be very intentional and try to keep engaged.

Before you begin take a big breath in. As you exhale, begin to pull your belly button towards your spine. You should feel an engagement in your lower abdominals. HOLD THAT CONTRACTION and continue to breathe normally. Now you’re ready to begin the workout⬇️

1. Straight leg straight leg stretch x 10 per leg

2. Leg lifts x 8 reps

3. Glute lifts x 8 reps

4. Heel taps x 12 per legs

Complete 1 round of all 4 exercises then repeat for 1-2 more rounds!

#lemon8partner #deepcore #coreworkoutroutine #pilatescoreworkout #pilatesforbeginners

2024/12/5 Edited to

Engaging your deep core muscles is crucial for improving overall stability and strength. This workout not only focuses on the lower abdominals but also incorporates movements that promote muscle balance and coordination. Let's dive into the four foundational exercises: 1. **Straight Leg Stretch**: Works to lengthen and strengthen the hip flexors and engage the lower abs. Aim for 10 repetitions per leg to enhance flexibility and core activation. 2. **Leg Lifts**: This exercise targets the lower abdominal region directly. By lifting your legs while maintaining a contracted core, you develop functional strength essential for daily activities. Perform 8 repetitions. 3. **Glute Lifts**: Strengthening your glutes also supports core stability. These lifts promote proper hip alignment and muscle synergy. Aim for 8 reps, ensuring you squeeze at the top for optimal effect. 4. **Heel Taps**: A fantastic way to engage your obliques while stabilizing your core. Do 12 taps on each leg to build endurance and control. After completing one round of all four exercises, challenge yourself with 1-2 additional rounds for a comprehensive workout regimen. Incorporating these movements into your routine can yield significant benefits for your deep core strength, enhancing both athletic performance and daily functional movements.

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