Looking for a focused, yet fun way to work your abs without dumbbells? Try this 20-minute BOSU Pilates core workout that is perfect for Pilates beginners. The workout is easy on the joints and effectively targets your core, glutes, and stabilizing muscles and all it requires is one piece of equipment, which is the BOSU.
The BOSU (either side up) ball that is used in this workout is usually a standard piece in a gym or at home. It is a versatile piece of equipment that, when used correctly, adds instability to exercises and requires engagement of the core. However, this tool is not ideal for people with certain injuries and people with suitable conditions to use it can think of it as a way to spice up their Pilates workouts or a means for them to strengthen without dumbbells.
This routine, suitable for beginners wherein the BOSU ball is the principal tool to disturb the balance in order to correct posture and turn the core muscles on, is the most effective method for registering the maximum results. And the fact that a thick book or cushion is a good alternative is not to be overlooked.
First and foremost, this workout is efficient and more effective by combining balance training with the Pilates method that is founded on the principles of Pilates. You’ll, therefore, be targeting large muscle groups such as your core, and the small, often forgotten about stabilizer muscles, for instance, the gluteus medius, which is also the reason that you will have increased movement and stability through your hips and your legs.
Most of the exercises are done on the floor, with the maximum effect and minimum pain in the joints, which makes it the perfect recipe for those with low back issues as well as everyone wishing to take a break from regular workout routine. Do remember though that you need to consult a healthcare specialist especially if you are in any form of treatment.
Another concept that breathing plays a central role in is Pilates which fosters diaphragmatic breathing pattern throughout the workout to harmonize the mind and the body. A newbie has to spend a couple of moments to concentrate on the belly area and then they can begin the workout. It will not only provide better results but also offer relaxation.
The 20-minute BOSU Pilates core workout will result in this kind of experience:
Core-Focused Pilates Exercises with a BOSU Ball:
- The Hundred: This well-known Pilates move gets a new twist when you do it on a BOSU. You will have to lift your legs, extend your arms and, with straight arms, perform pulses up and down for 100 counts—all this being in a position of a hollow hold, your core muscles being contracted, and your breath kept rhythmically.
- Seated Spinal Extensions: While performing this exercise on the BOSU ball, users will be asked to sit up straight, extend the spine upwards, and as a result the muscles of the lower stomach area are activated, and the posture is being improved.
- Leg Lifts and Pulses: The highest part of your glutes (gluteus medius) will be heavily involved in this exercise. After raising and repeating the leg back and forth while balancing on the BOSU, you activate the deep muscles that in the regular workout are hardly used.
- Oblique Twists: By using your hands, implement a slower and continuous movement and reach out or hold the small weight to feel more burning in the part of the sides.
- Modified Planks: No matter if the flat side or the dome side down is your choice, while performing planks on a BOSU, you will face the challenge and test your stability even more and, at the same time, your core will be under fire.
While carrying out the exercises, you ought to pay attention to your posture. Visualize that there is a string attached to the top of your head that is pulling you upwards. It can be the “high spine” reminder that would keep the right form of your body and, also, that manner would enhance your movement efficiency, and, hence, the involvement of your muscles in every movement, to the maximum extent is ensured.
The reason why this BOSU Pilates workout is different is that it can provide you with the most spectacular effects of a strong toned core in just 20 minutes—without the need of dumbbells or intense cardio. It’s a fantastic workout that you can add to your list if you have little time, or if you lack certain gear but still want to get your muscles worked.
It’s a known fact that Pilates is more of a body shaping, flexibility improving, and stamina building workout, not a fat-burner. However, people who eat right and manage stress can use Pilates for weight loss, if they are looking for health plan efficiency.
No matter if you’re new to Pilates or just need a different type of exercise, this BOSU Pilates core workout is for you. You will finish the exercise feeling so much better, looking past the ceiling higher, and finding a stronger center only by using your mat.
