10 Min Deep Core Strength Pilates with Ball | No Hip Flexor Strain!
Автор: Core Strength Pilates with Kari
Загружено: 2026-01-31
Просмотров: 5
Описание:
If I only had 10 minutes to strengthen my entire core, THIS is the routine I would do. Using the Pilates ball is my secret weapon for truly isolating the deep core while turning off the hip flexors, a common problem area for many of us over 45!
This workout is efficient and targeted. We aren't taking it "easy" just because we are 45+; we are training smarter to stay strong and mobile.
In this 10-minute session:
Upper Core: Extension over the ball for range of motion.
Lower Core: Placing the ball under the hips to protect the back and disengage hip flexors.
Obliques: Targeted work for a snatched waist and rotational strength.
Safety: Includes a dedicated warm-up and cool-down.
⏳ Chapters:
0:10 Brief Warm-up: Preparing the spine
1:28 Upper Core: Extension over the ball
4:53 The Secret: Lower core without hip pain!
11:10 Obliques: Internal & external rotation
12:21 Cool Down & Stretch
#pilatesover45 #corestrength #pilatesball #10minutepilates #coreworkout #corestrenthpilates
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