Enhance your abdominal muscles and maintain an upright stance with a Fitness Instructor's swift 10-minute Pilates routine
Roxanne Russell's 10-Minute Core Workout: A Pilates-Inspired Challenge
Roxanne Russell, a renowned personal trainer, has crafted a 10-minute core workout routine that embodies the principles of Pilates. This no-equipment, core-intensive sequence focuses on controlled, precise movements to engage the core deeply[1][2].
The workout is designed to be a standalone routine or an add-on to the end of a workout. Each movement is performed for 45 seconds, followed by a 15-second rest, before moving onto the next move.
Key elements of this routine include controlled hip lifts, maintaining a small range of motion, modifications for support, and exercises focused on breath, alignment, and core activation typical of Pilates-inspired workouts.
To engage the core, Russell suggests drawing the belly in, keeping the ribs tucked, and not flaring out. This routine emphasizes slow, deliberate transitions such as lifting hips just above the knees and slowly releasing back, which activates and "lights up" the core muscles without needing any equipment[1][2].
The workout consists of nine movements: Plank pikes, Three-leg down dog knee drive (both sides), Half roll back arm circles, Pendulum, Dead bugs, Nutcracker 2, Plank T-rotations, Leg circles, and Reverse crunch.
Strengthening the core is beneficial for everyday functions like bending, twisting, and maintaining an upright posture. Moreover, having strong core muscles can help in maintaining an upright posture when sitting and standing. The core supports the spine and protects the back[1][2].
To aid recovery from DOMS (Delayed-onset muscle soreness), which is a common occurrence when starting a new core workout, rest the muscles and increase protein intake.
The workout can be performed on a yoga mat for added comfort. For the exact moves or full routine, checking Roxanne Russell's videos directly on platforms like TikTok under Solidcore’s official account might provide the full workout[1][2].
[1] Solidcore TikTok: https://vm.tiktok.com/ZMeH1aU6p/ [2] Fitness Magazine: https://www.womenshealthmag.com/fitness/a36028895/roxanne-russell-solidcore-workout/
- Roxanne Russell's 10-minute core workout, inspired by Pilates principles, also incorporates elements from yoga for added comfort during the exercises.
- Alongside her core workout, Roxanne Russell suggests considering a health-and-wellness approach that includes proper nutrition for recovery from DOMS, such as increasing protein intake.
- To enhance fitness-and-exercise routines, exploring different disciplines like yoga and Pilates can offer a more holistic health-and-wellness experience, such as in Roxanne Russell's 10-minute core workout routine.
