You don’t have to go to the gym to build a stronger core. This eight-move core routine from Veronique Ellis, a certified Pilates instructor and founder of Evolve Pilates, takes just eight minutes, and the only equipment you need is a yoga mat.
“Building a strong core is crucial for overall health and functional fitness,” Ellis explains. “The core muscles, including the abdominals, obliques and those in the lower back, serve as the body’s stabilizing foundation, supporting posture, balance and everyday movements.”
Strengthening these muscles can reduce your risk of back injuries by promoting proper body alignment and spinal support, she adds.
“It also contributes to improved flexibility and better posture, which can alleviate back pain and enhance the efficiency of various activities in your everyday life.”
Veronique Ellis has been a certified Pilates instructor for more than eight years. She is also the founder of Evolve Pilates, an online fitness platform offering livestreamed and on-demand yoga, Pilates and guided meditation classes.
How to do Veronique Ellis’s four-move Pilates core workout
- Shoulder taps (warm-up) x6-8 on each side
- Plank reach x5-8 on each side
- Bird dog crunch x7-10 on each side
- Knee hover to plank x7-10
- Side plank x15-30 seconds on each side
- Low plank to downward dog x7-10
- Plank with knee taps x7-10 on each side
- Child’s pose x30 seconds
Perform these exercises in turn. If you’re looking for a beginner routine or you’re short on time, you can do one round of this sequence. If you have more time and you’re after an extra challenge, try completing three rounds.
Alternatively, you can follow along with Ellis’s video above.
1. Shoulder taps (warm-up)
(Image credit: Evolve Pilates)
Reps: 6-8 on each side
- Assume a plank position, with your weight spread evenly…
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