<\/p>\n Yet if you don\u2019t have an expensive reformer Pilates membership, fear not. Pilates instructor Chissi Glow<\/a> has come up with a \u2018Barbie\u2019 series of workouts you can do from home, using just a foam roller and a set of dumbbells. Check out the best adjustable dumbbells <\/a>for working out at home here.<\/p>\n Latest Videos From I\u2019ve been practicing Pilates for 15 years. It\u2019s helped me get to the start line of six marathons injury-free, as well as rebuild my core and pelvic floor muscles following the birth of my son two years ago. To find out more, I unrolled my exercise mat, grabbed a foam roller, and gave this workout a try. My abs still haven\u2019t forgiven me.<\/p>\n What is the workout? <\/p>\n All you\u2019ll need for this workout is a foam roller and a set of dumbbells. If you don\u2019t have a foam roller, you can use a rolled up towel, or a Pilates ball if you own one. The goal is to create some instability \u2014 this makes the deep transverse abdominis muscles in your midsection work harder to stabilize your body as you move.<\/p>\n You may like<\/p>\n As with all Pilates workouts, the key here is to move slowly and with complete control. The slower you move, the harder your core is working.<\/p>\n Here\u2019s the exercises:<\/p>\n Bicycles, 4 x 20 seconds: For this exercise, place the foma roller underneath your sit bones. Raise one leg, then the other into tabletop position, keeping a 90-degree bend in your knees. Hold a dumbbell in each hand and raise both towards the ceiling, with your arms straight. Engage your core, thinking about sucking your belly button into your spine, then circle your legs around, as if you were riding a bike, while keeping your upper body still.Wide leg toe taps, 4 x 8 reps: Keeping the dumbbells raised and your arms straight, take your knees hip-width apart, and keeping the bend in your legs, tap both toes down to the floor together, before slowly lifting them back to your starting position. If this is too hard, drop the weights or remove the foam roller.Alternating toe taps, 4 x 10 reps: Place your dumbbells down to the floor for this move. Keeping your lower back pressed into your foam roller, tap one toe, then the other to the floor.Flutter kicks, 3 x 20 seconds: Extend you legs to the ceiling, keeping your toes pointed. Flutter one leg, then the other, trying to keep your legs straight. To make this harder, lower your legs to a 45 degree angle.Saddle scissors, 3 x 10 reps: Keeping your core engaged, raise your legs to the ceiling, pointing your toes. Take both legs out to the side, then using your core, bring them back to your starting position.What are the benefits? <\/p>\n Doing these exercises on a foam roller is one of the most effective and affordable ways to mimic the feel of a Pilates reformer at home. By lying on the foam roller, you\u2019re adding a huge amount of instability to the exercises, meaning your deep transverse abdominis and pelvic floor muscles will be working harder to stabilize your body.<\/p>\n The foam roller also helps you move with better alignment. If you let your hips tilt during exercises like toe taps, the roller will instantly rock or wobble. This forces you to correct your aligment and stay centered, which in turn means you\u2019ll be working both sides of the body equally.<\/p>\n Finally, with the added resistance of holding two dumbbells in this exercise, you\u2019ll likely have to slow down and really think about moving with precision and control. If you rush the exercises, you\u2019ll wobble, so this is a great workout for really helping you concentrate and move with good form.<\/p>\n Follow Tom’s Guide fitness<\/a> on Instagram<\/a> for more workouts, routines, tips, and tricks.<\/p>\n <\/p>\n \n <\/a><\/p>\n Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. <\/p>\n![](\"https:\/\/cdn.mos.cms.futurecdn.net\/flexiimages\/yjolrksv791774885936.svg\")
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