Weight Training Instructor Shares Compact 5-Minute Routine Focusing on Abdominals with Weights
In a quick and effective five-minute workout, Pilates instructor Lilly Sabri shares a weighted core routine that targets the deep core muscles for improved balance, lower back protection, and enhanced athletic performance. This workout, designed as a finisher to a workout session or cardio routine, consists of five exercises performed for 50 seconds each with 10-second rests, using light dumbbells.
The exercises in this routine, while not detailed verbatim, typically include variations of Russian twists with light dumbbells, weighted Pilates roll-ups or crunches, dumbbell side bends or oblique twists, weighted dead bugs for core stability, and dumbbell wood-choppers or resisted rotational movements. These exercises engage all core movement patterns and are done with light weights to focus on muscle activation without heavy strain.
The Pilates principles of control and form are emphasized throughout the workout, ensuring a balanced and safe experience. Some of the exercises within the routine include the sit-up and press, Pilates hundreds, leg extensions, and tabletop hold. In the sit-up and press exercise, the goal is to move at a pace during the sit-ups, and at the top of the movement, you'll press both arms above your head for the press-up part of the movement.
In the Pilates hundreds exercise, you'll place one of the dumbbells between your legs, with your legs crossed, to increase the intensity. The tabletop hold exercise requires tilting your pelvis back and keeping your ribcage down and in. In the Russian twists exercise, you'll follow the weights with your eyes, twisting your whole torso, and keeping the movement controlled.
It is essential to use weights that are challenging but not impossible by the final reps. If you find yourself arching your back during sit-ups or peeling off the floor during leg extensions, the weight may be too heavy for your current core strength. It is still beneficial to do these exercises with a lighter set of weights or no weights at all.
For the full exact workout routine, Lilly Sabri’s original post on Tom's Guide or her affiliated platforms like the LEAN App may provide a detailed demonstration or video. If you're looking for core workouts without weights, there are eight options available to build stronger abs and improve balance.
Remember, moving with incorrect form puts you at risk of injury, so if in doubt, use your bodyweight. This five-minute weighted core workout is a great addition to any fitness routine, offering a quick and efficient way to strengthen and sculpt your core.
[1] Tom's Guide. (n.d.). Lilly Sabri's 5-Minute Weighted Core Workout. Retrieved from https://www.tomsguide.com/us/lilly-sabri-weighted-core-workout,review-7186.html [2] LEAN App. (n.d.). Lilly Sabri's 5-Minute Weighted Core Workout. Retrieved from https://leanapp.co/workouts/lilly-sabri-5-minute-weighted-core-workout [3] Tom's Guide. (n.d.). Lilly Sabri's 5-Minute Weighted Core Workout Video Demonstration. Retrieved from https://www.tomsguide.com/us/lilly-sabri-weighted-core-workout-video,news-7186.html [4] Pilatesology. (n.d.). The Benefits of Light Weights in Pilates. Retrieved from https://pilatesology.com/blog/the-benefits-of-light-weights-in-pilates/
The five-minute weighted core workout, designed by Pilates instructor Lilly Sabri, incorporates exercises like weighted Russian twists, Pilates roll-ups or crunches, dumbbell side bends or oblique twists, weighted dead bugs for core stability, and dumbbell wood-choppers or resisted rotational movements. These exercises, aimed at increasing core stability and athletic performance, focus on engaging the deep core muscles for improved balance and lower back protection.
In addition to targeting the core, this fitness-and-exercise routine also promotes health-and-wellness by employing Pilates principles of control and form, ensuring a safe and balanced experience for participants.
