Latest news with #LillySabri
Yahoo
5 days ago
- Lifestyle
- Yahoo
Forget the gym — you just need 6 minutes to strengthen your core with this Pilates abs workout
When you buy through links on our articles, Future and its syndication partners may earn a commission. Credit: Getty Images It's never easy to find the time and motivation to train, but almost all of us can spare six minutes to do a workout that doesn't require any equipment. When it comes to motivation, that's a bit trickier, but at least with this short session from Pilates instructor Lilly Sabri, you know that you'll be finished in next to no time, and you'll be pleased to have done it. Advertisement If you do want to roll out one of the best yoga mats, it will make the session more comfortable as you'll be doing the entire workout lying down. Don't be fooled into thinking it will be an easy ride just because it's only six minutes long, either. Sabri suggests this as an intermediate workout, and you can be sure your abs will feel the effects of it afterwards. Watch Lilly Sabri's 6-minute core workout There are six exercises in the workout, and they are broken up by short breaks while Sabri explains what move is coming up next. Sabri does the workout with you, setting a pace for the exercises and providing tips to help you push through and get the most from it, so make sure you can see your screen throughout. Advertisement With a short workout like this, it's important to maximize each move, so make sure your form is correct and you're moving at the right pace to engage your core muscles. The workout features a mix of leg raises and sit-ups, along with the Hundreds exercise, which is a classic Pilates core-burner. The session works the upper and lower abs, your obliques through twisting moves, and the deep core muscles. There are no planks or bridges in the session, with all moves performed from the same lying position to make it easier and faster to transition between exercises. If you can make it a regular addition to your weekly routine, perhaps doing the workout three or four times a week — that's still just 18-24 minutes of work a week — is a great way to get into the rhythm of training regularly, and you'll notice your core strength improving. Advertisement You can also use this short core routine as a finisher for a longer workout, to ensure your abs get some special attention after a full-body circuit, for example. Once you have completed the workout comfortably, it will be worth looking at longer sessions to keep progressing. Or you could even double up on this workout for a testing 12-minute session. If you enjoyed this Pilates-style workout and are looking for something longer, try this 20-minute core workout, which also improves your balance. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Tom's Guide
7 days ago
- Health
- Tom's Guide
You just need 6 minutes to strengthen your core with this Pilates abs workout — no equipment required
It's never easy to find the time and motivation to train, but almost all of us can spare six minutes to do a workout that doesn't require any equipment. When it comes to motivation, that's a bit trickier, but at least with this short session from Pilates instructor Lilly Sabri, you know that you'll be finished in next to no time, and you'll be pleased to have done it. If you do want to roll out one of the best yoga mats, it will make the session more comfortable as you'll be doing the entire workout lying down. Don't be fooled into thinking it will be an easy ride just because it's only six minutes long, either. Sabri suggests this as an intermediate workout, and you can be sure your abs will feel the effects of it afterwards. There are six exercises in the workout, and they are broken up by short breaks while Sabri explains what move is coming up next. Sabri does the workout with you, setting a pace for the exercises and providing tips to help you push through and get the most from it, so make sure you can see your screen throughout. With a short workout like this, it's important to maximize each move, so make sure your form is correct and you're moving at the right pace to engage your core muscles. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. The workout features a mix of leg raises and sit-ups, along with the Hundreds exercise, which is a classic Pilates core-burner. The session works the upper and lower abs, your obliques through twisting moves, and the deep core muscles. There are no planks or bridges in the session, with all moves performed from the same lying position to make it easier and faster to transition between exercises. If you can make it a regular addition to your weekly routine, perhaps doing the workout three or four times a week — that's still just 18-24 minutes of work a week — is a great way to get into the rhythm of training regularly, and you'll notice your core strength improving. You can also use this short core routine as a finisher for a longer workout, to ensure your abs get some special attention after a full-body circuit, for example. Once you have completed the workout comfortably, it will be worth looking at longer sessions to keep progressing. Or you could even double up on this workout for a testing 12-minute session. If you enjoyed this Pilates-style workout and are looking for something longer, try this 20-minute core workout, which also improves your balance. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
Yahoo
7 days ago
- Health
- Yahoo
Forget crunches — a Pilates instructor shares 9 exercises to target your deep core
When you buy through links on our articles, Future and its syndication partners may earn a commission. When we talk about deep core muscles, we don't mean a six-pack of rippling muscles. Your deep core refers to a group of muscles sitting deep in the torso that work to stabilize your body. They include the transverse abdominis, diaphragm, and pelvic floor, and they protect your spine as you move. A lot of the exercises you might typically see in ab workouts include sit-ups and crunches, which mainly target the outer abdominal muscles. In this five-minute workout, Pilates instructor and physiotherapist, Lilly Sabri, takes you through nine different exercises that really target your deep core. As a reminder, if you're new to Pilates or you're returning to exercise from an injury or pregnancy, it's always a good idea to check in with a professional before taking on a new exercise regimen. What are the exercises? The exercises included in the workout are as follows. You'll do each exercise for 30 seconds. You won't be taking any breaks, but feel free to press pause should you need. This workout is designed to be used as a warm-up or cool-down to blast your core. Pilates hundreds Pilates toe taps Single-leg stretch Full-body extension Double-leg extensions Flutter kicks Full roll up V-sit with torso twist V-sit with twist and leg lift For all of the exercises mentioned above, it's important to ensure that you're moving with good form, with your lower back pressed into the exercise mat. If you're struggling to do this, focus on engaging your core, thinking about squeezing your belly button into your spine. What are the benefits? Like all good Pilates workouts, these exercises work on the muscles in your midsection, especially those all-important deep core muscles and pelvic floor. While one workout alone won't dramatically change your body, over time, strengthening your core muscles will help protect your spine from injury, and build balance and stability in the body, reducing your risk of falls. If you're postpartum, working on your pelvic floor muscles is especially important, and abdominal exercises like this are a good place to start (once you've got the sign off from your doctor). Childbirth weakens the abdominal and pelvic floor muscles, which support organs like the bladder, bowels, and uterus. Weak pelvic floor muscles can lead to issues like incontinence. Far from being an aesthetic goal, a strong core can also help you sit, walk, and run with better posture. Your core is the link between your upper and lower body, so whether you're a runner or a cyclist, a strong core will help improve your athletic performance and endurance. Finally, Pilates helps build functional strength in your body. Functional fitness refers to your ability to do everyday activities, like getting out of bed, lifting objects, or just sitting with good posture at your desk. Your deep core is responsible for a lot of day-to-day movements, so practicing how to engage it is about building a strong foundation for a healthier, pain-free life. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide Forget weights — I tried this Pilates roll-up exercise that strengthens your core and boosts your posture The 8 best core workouts to build stronger abs and boost your balance without weights Forget planks — this dumbbell workout tones and strengthens core muscle in just 15 minutes
Tom's Guide
22-07-2025
- Health
- Tom's Guide
Forget crunches — a Pilates instructor shares 9 exercises to target your deep core
When we talk about deep core muscles, we don't mean a six-pack of rippling muscles. Your deep core refers to a group of muscles sitting deep in the torso that work to stabilize your body. They include the transverse abdominis, diaphragm, and pelvic floor, and they protect your spine as you move. A lot of the exercises you might typically see in ab workouts include sit-ups and crunches, which mainly target the outer abdominal muscles. In this five-minute workout, Pilates instructor and physiotherapist, Lilly Sabri, takes you through nine different exercises that really target your deep core. As a reminder, if you're new to Pilates or you're returning to exercise from an injury or pregnancy, it's always a good idea to check in with a professional before taking on a new exercise regimen. The exercises included in the workout are as follows. You'll do each exercise for 30 seconds. You won't be taking any breaks, but feel free to press pause should you need. This workout is designed to be used as a warm-up or cool-down to blast your core. For all of the exercises mentioned above, it's important to ensure that you're moving with good form, with your lower back pressed into the exercise mat. If you're struggling to do this, focus on engaging your core, thinking about squeezing your belly button into your spine. Like all good Pilates workouts, these exercises work on the muscles in your midsection, especially those all-important deep core muscles and pelvic floor. While one workout alone won't dramatically change your body, over time, strengthening your core muscles will help protect your spine from injury, and build balance and stability in the body, reducing your risk of falls. If you're postpartum, working on your pelvic floor muscles is especially important, and abdominal exercises like this are a good place to start (once you've got the sign off from your doctor). Childbirth weakens the abdominal and pelvic floor muscles, which support organs like the bladder, bowels, and uterus. Weak pelvic floor muscles can lead to issues like incontinence. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Far from being an aesthetic goal, a strong core can also help you sit, walk, and run with better posture. Your core is the link between your upper and lower body, so whether you're a runner or a cyclist, a strong core will help improve your athletic performance and endurance. Finally, Pilates helps build functional strength in your body. Functional fitness refers to your ability to do everyday activities, like getting out of bed, lifting objects, or just sitting with good posture at your desk. Your deep core is responsible for a lot of day-to-day movements, so practicing how to engage it is about building a strong foundation for a healthier, pain-free life. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button.
The Independent
17-06-2025
- Health
- The Independent
Physiotherapist and YouTube star Lilly Sabri says this 10-minute deep core workout can ‘improve posture and reduce injury risk'
Say the phrase 'core muscles' and most people's minds shoot to an image of a six-pack. But these six-pack muscles – the rectus abdominis – make up just a small portion of the core musculature, and they should not be the sole focus of your exercise efforts. Instead, it can be beneficial to work a wider range of mid-body muscles such as the posture-supporting transverse abdominis and spine-stabilising multifidus. These muscles have become known as the 'deep core' on account of their geography – they are further from the skin's surface. To unpack this concept, I called on chartered physiotherapist and certified Pilates instructor Lilly Sabri, whose deep core workouts are particularly popular on her YouTube channel. Speaking to me as part of YouTube's 20th anniversary celebrations, she also shared a sample 10-minute workout you can try to get a taste for this type of training – no equipment required. How to do Lilly Sabri's deep core workout Sabri's 10-minute workout above comprises a sequence of exercises. Each one is performed for 45 seconds, followed by a 15-second rest, then you move on to the next one. Follow along with her video above in real time to benefit from her regular cues and pointers. 'It's important to make sure you're engaging your core throughout,' she says. To do this, rather than letting your ribcage flare as you inhale, try to keep it down towards your hips. You can also think about drawing your belly button 'back towards your spine', Sabri explains. During the workout, she provides modification options for many exercises so they can suit people of varying fitness levels. 'As a physiotherapist and Pilates Instructor, we are taught the importance of observing and adapting exercises depending on each individual's fitness level, movement patterns and injuries,' Sabri continues. 'Teaching online, it is much harder to achieve this, which is why I believe it is very important to provide clear verbal cues and demonstrations, in addition to modifications for common injury complaints and beginner levels. 'My goal is to help everyone master the basics of the movement and then progress it as they become stronger and more competent.' What is the deep core? As mentioned above, the deep core is a collection of deep-lying core muscles which have a variety of responsibilities within the body. 'The deep core comprises the innermost layer of muscles in your torso that provide stability and support for your spine and pelvis,' Sabri explains. 'The muscles included are the transverse abdominis, multifidus, pelvic floor muscles, diaphragm and the deep fibres of the internal obliques and erector spinae. These muscles work together to maintain posture, support movement and protect your internal organs.' What are the benefits of strengthening the deep core? The muscles of the deep core perform many vital functions. Case in point: without the diaphragm, you would be unable to breathe. As a result, strengthening this area can have many desirable effects. Firstly, Sabri says you can enjoy 'improved posture and spinal stability', alongside a 'reduced risk of injury and enhanced functional movement'. Pilates is a good way of mobilising the spine and strengthening the surrounding muscles that support it, allowing you to move as intended and appropriately distribute forces placed on the spine and pelvis among the best muscles for the job. This can help to prevent pain developing in these areas, improve freedom of movement and ultimately allow for a better quality of life. Sabri adds that strengthening the deep core muscles can also 'lead to better athletic performance, support pelvic and organ health and improve breathing efficiency as the diaphragm and deep core work together for efficient breathing'.
