{"id":365137,"date":"2025-12-24T03:37:16","date_gmt":"2025-12-24T03:37:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/365137\/"},"modified":"2025-12-24T03:37:16","modified_gmt":"2025-12-24T03:37:16","slug":"forget-crunches-strengthen-your-deep-core-muscles-with-this-10-minute-bodyweight-pilates-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/365137\/","title":{"rendered":"Forget crunches \u2013 strengthen your deep core muscles with this 10-minute bodyweight Pilates workout"},"content":{"rendered":"<p id=\"e74ce68c-c298-40de-9806-b417ddcc485c\">Don\u2019t enjoy crunches? Well, we\u2019ve got some good news, you don\u2019t actually need to do them. There are plenty of other exercises out there that won\u2019t just fire up your abdominal muscles, but your entire core system (including your lower back, pelvis and diaphragm). This Pilates workout is a great place to start and there isn\u2019t a crunch (or weight) in sight. Just grab a mat, or a towel, and your <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/features\/best-gym-water-bottle\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/features\/best-gym-water-bottle\" rel=\"nofollow noopener\" target=\"_blank\">gym water bottle<\/a>.<\/p>\n<p>Pilates is well-known for its core-strengthening benefits as the movements are primarily designed to target these muscles and (despite sample sizes often being small), studies show this too. One <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.mdpi.com\/1660-4601\/19\/23\/16157\" target=\"_blank\" rel=\"nofollow noopener\" data-url=\"https:\/\/www.mdpi.com\/1660-4601\/19\/23\/16157\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\" data-mrf-recirculation=\"inline-link\">study<\/a> published in the International Journal of Environmental Research and Public Health found that women who completed a one-hour mat Pilates workout, twice a week, not only saw significant improvements in abdominal strength, lower limb strength, flexibility and balance.<\/p>\n<p><a id=\"elk-seasonal\" class=\"paywall\" aria-hidden=\"true\" data-url=\"\" href=\"\" target=\"_blank\" referrerpolicy=\"no-referrer-when-downgrade\" data-hl-processed=\"none\"\/><\/p>\n<p id=\"a8dadaa8-f0df-4adf-96d5-548726426627-0\">For this workout you\u2019ll rest 30 seconds between each exercise and 60 to 90 seconds between rounds. Try and aim for two rounds minimum, three if possible. If you need to half the reps for the first three exercises (as there\u2019s quite a lot) do so. Make sure you really focus on your breathing to help you focus and fully engage those core muscles. As always, if you&#8217;re unsure of any of the exercises below, have a quick watch of the video above. Here\u2019s your workout:<\/p>\n<p>You may like<\/p>\n<p>Bridge marches &#8211; 20 repsToe taps &#8211; 20 repsPlank press &#8211; 10 repsPlank rocks &#8211; 10 repsBird dog crunch &#8211; 10 repsForearm plank touch &#8211; 10 reps<\/p>\n<p id=\"6851170b-cf91-44ba-9bab-5945b96cd1f9\">Whether you\u2019re after more general Pilates workouts or core-specific ones, we\u2019ve got plenty! Check out these <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/news\/want-a-stronger-core-a-pilates-expert-shares-her-top-three-exercises-for-beginners\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/news\/want-a-stronger-core-a-pilates-expert-shares-her-top-three-exercises-for-beginners\" rel=\"nofollow noopener\" target=\"_blank\">three beginner core exercises<\/a> as recommended by a Pilates teacher or, if it\u2019s a full-body workout you\u2019re looking for, this <a data-analytics-id=\"inline-link\" href=\"https:\/\/www.t3.com\/news\/improve-your-posture-and-strengthen-your-entire-body-with-this-8-move-pilates-workout\" data-mrf-recirculation=\"inline-link\" data-before-rewrite-localise=\"https:\/\/www.t3.com\/news\/improve-your-posture-and-strengthen-your-entire-body-with-this-8-move-pilates-workout\" rel=\"nofollow noopener\" target=\"_blank\">8-move workout<\/a> isn\u2019t just great for strengthening your entire body, but improving your posture too.<\/p>\n<p class=\"newsletter-form__strapline\">Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n","protected":false},"excerpt":{"rendered":"Don\u2019t enjoy crunches? Well, we\u2019ve got some good news, you don\u2019t actually need to do them. There are&hellip;\n","protected":false},"author":2,"featured_media":365138,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":{"0":"post-365137","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-ca","9":"tag-canada","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/365137","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=365137"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/365137\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/365138"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=365137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=365137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=365137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}