Want toned abs without spending hours at the gym? A Pilates trainer with more than 20 years of experience has revealed the exact 10-minute deep core workout she says helped Victoria’s Secret models achieve flatter lower abs and a more sculpted waistline.
The trainer, known on Instagram asPilates by Cat, shared the routine in a May 12 post, calling it one of her favourite low-impact Pilates workouts for strengthening the deep abdominal muscles while improving posture and stability. “After 20 years teaching Pilates, this is still one of my favourite 10-minute deep core flows for flattening the lower stomach and cinching the waist,” she wrote.
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Unlike traditional ab workouts that mainly target surface muscles, deep core Pilates exercises focus on activating the transverse abdominis (TA), often referred to as the body’s natural corset muscle. This deep abdominal layer plays a major role in posture, balance, spinal support, and waist definition.
According to the trainer, the workout uses a Pilates roller to help maintain a neutral pelvis position, allowing the deep core muscles to activate properly. “The roller helps you find neutral pelvis so the deep core switches on properly instead of gripping through the hip flexors and lower back,” she explained. This technique reduces strain on the lower back while ensuring the abdominal muscles are engaged correctly throughout the routine.
The trainer explained that every element of the workout is designed to sculpt the core without creating bulky muscle mass. She noted that hand weights challenge the upper abdominal muscles, elevated legs activate the lower abs and hip stabilisers, controlled movements improve posture and core endurance, and slow repetitions create lean muscle tone without excess strain.
Unlike high-intensity ab workouts that may stress the joints or neck, Pilates-based core training focuses on mindful movement and muscle control. This makes it ideal for beginners, busy professionals, and people recovering from injury.
The viral Pilates workout includes a simple three-move circuit repeated three times:
Fitness experts say Pilates workouts are effective because they target multiple muscle groups at once while improving mobility and flexibility. Some major benefits of deep core Pilates workouts include:
Experts say consistency matters more than duration when it comes to core strength and body toning. Short Pilates workouts performed regularly can gradually improve muscle activation, posture, and abdominal definition over time. However, trainers also note that visible abs depend on several lifestyle factors, including:
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