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Yahoo
24-07-2025
- Lifestyle
- Yahoo
Forget the gym — you just need 6 minutes to strengthen your core with this Pilates abs workout
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Getty Images It's never easy to find the time and motivation to train, but almost all of us can spare six minutes to do a workout that doesn't require any equipment. When it comes to motivation, that's a bit trickier, but at least with this short session from Pilates instructor Lilly Sabri, you know that you'll be finished in next to no time, and you'll be pleased to have done it. Advertisement If you do want to roll out one of the best yoga mats, it will make the session more comfortable as you'll be doing the entire workout lying down. Don't be fooled into thinking it will be an easy ride just because it's only six minutes long, either. Sabri suggests this as an intermediate workout, and you can be sure your abs will feel the effects of it afterwards. Watch Lilly Sabri's 6-minute core workout There are six exercises in the workout, and they are broken up by short breaks while Sabri explains what move is coming up next. Sabri does the workout with you, setting a pace for the exercises and providing tips to help you push through and get the most from it, so make sure you can see your screen throughout. Advertisement With a short workout like this, it's important to maximize each move, so make sure your form is correct and you're moving at the right pace to engage your core muscles. The workout features a mix of leg raises and sit-ups, along with the Hundreds exercise, which is a classic Pilates core-burner. The session works the upper and lower abs, your obliques through twisting moves, and the deep core muscles. There are no planks or bridges in the session, with all moves performed from the same lying position to make it easier and faster to transition between exercises. If you can make it a regular addition to your weekly routine, perhaps doing the workout three or four times a week — that's still just 18-24 minutes of work a week — is a great way to get into the rhythm of training regularly, and you'll notice your core strength improving. Advertisement You can also use this short core routine as a finisher for a longer workout, to ensure your abs get some special attention after a full-body circuit, for example. Once you have completed the workout comfortably, it will be worth looking at longer sessions to keep progressing. Or you could even double up on this workout for a testing 12-minute session. If you enjoyed this Pilates-style workout and are looking for something longer, try this 20-minute core workout, which also improves your balance. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Yahoo
07-07-2025
- Health
- Yahoo
Exactly How Often To Do Glute Exercises if You Want To Tone Your Butt
Exactly How Often To Do Glute Exercises if You Want To Tone Your Butt originally appeared on Parade. The next time you're at the gym, take a look around. More likely than not, you'll see someone with a yoga mat doing glute exercises in hopes of strengthening the area and maybe even getting a bigger said, if you're unfamiliar with how to do glute exercises, then you might be discouraged from trying. And as with all exercises, you're not going to notice significant changes if you only do it once and call it we spoke with a personal trainer, physical therapist and a strength and conditioning coach about how many times a week you need to do glute exercises to strengthen your butt, plus their top tips for achieving the best form. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 , a Pilates instructor, explains that glute exercises—specifically glute bridges and side plank dips—light up your gluteus medius, the often-neglected glute muscle that controls hip stability and pelvic alignment. "Glute exercises require engagement from your obliques and deep core, making them a multifunctional move for strength in your lateral (side body) line, glute endurance and oblique strength and definition," Page tells Parade. "With more glute medius strength and awareness this equals stronger hips, which equals better posture, less low back pain, and more power in walking/running/standing." Related: To make sure you're getting the full benefit of these glute exercises, it's important that you're doing them correctly. , a physical therapist at WAVE Physical Therapy and Pilates, says one way to do glute exercises is by lying on the ground and lifting up your hips. "To properly perform a glute bridge, you lay down, press your lower back into the ground (effectively bracing your abdomen) and lift your hips into the air," she explains. Another great glute exercise that also works your core and obliques comes from a variation of side planks. "In the side plank position, you lower and lift the hips, engaging your obliques, glute medius/minimus, and transverse abdominis," Page says. Related: According to , certified personal trainer and VP of fitness at Chuze Fitness, as with most strength-focused exercises, glute work should be done to tax the muscles. "If a certain number is reached without muscular fatigue, either additional repetitions or additional load should be added to gain strength and hypertrophy," Oksayan says. "A typical starting point is three sets of each (each side) of 12 to 15 reps." You'll want to start where you feel most comfortable and increase from there as you build your strength. Also, it's important to talk with your doctor before starting a new exercise regimen to make sure it's safe for you, especially if you have a weight-bearing restriction, back pain or neck issues, according to certified strength and conditioning specialist, and owner of 29 Again Custom Fitness. When it comes to figuring out how often you should do side plank dips or glute bridges, the answer really depends on your goals and what is best for you. As mentioned above, the number of repetitions and sets are relative to the desired outcome. "If someone is trying to build muscle strength alone, they should be working the muscle to fatigue," Dr. Calo says. "If you are hitting this without fatigue, you may need to do single-leg glute bridges or add more resistance to the exercise." As with most exercise regimens, doing these moves two to three days a week as part of your workout routine can be beneficial, however, the important part is to be consistent. "Lower reps/higher weight is best for strength and higher reps/lower weight is best for local muscular endurance," Holt says. Up Next:Ani Oksayan, certified personal trainer and VP of fitness of Chuze Fitness Portia Page, CPT, Pilates instructor Stephen Holt,CSPS, certified strength and conditioning specialist, and owner of 29 Again Custom Fitness Exactly How Often To Do Glute Exercises if You Want To Tone Your Butt first appeared on Parade on Jul 7, 2025 This story was originally reported by Parade on Jul 7, 2025, where it first appeared.
