Build a stronger core and lower body with this Pilates dumbbell workout from a specialist trainer

From yoga to HIIT to powerlifting, there are plenty of training styles out there, but which one should you choose?

I believe a blend of your favorites is the best way to build a fun, effective and sustainable exercise routine—variety is the spice of life, after all. The Ladder app’s strength and Pilates coach, Maia Henry goes one step further by combining two training styles in her workout below.

How to do Maia Henry’s 30-minute strength x Pilates workout

This workout is split into three parts, each containing three exercises. These parts are a strength training circuit targeting the lower body, a leg-focused Pilates practice and finally an abs-oriented Pilates-style segment.

Perform each one as a circuit for two rounds before moving on to the next.

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All you need to do this workout is a set of light dumbbells. We like this option from Amazon, which comes with a total of eight different weight plates, so you can play around and find a load to suit your strength.

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Part one: Lower-body strength circuit

1. Romanian deadlift

Sets: 2 Reps: 12

• Stand with a dumbbell in each hand, palms facing you. Hold them in front of your hips with your arms extended towards the ground.
• Retract your shoulder blades and engage your core then, keeping your back flat, hinge at the hips to lower the dumbbells along the front of your legs.
• When you feel tension in your hamstrings (the muscles on the back of your thighs), squeeze your glutes to drive your hips forward and stand back up straight.

2. Sway squat

Sets: 2 Reps: 12

• Stand with your feet wider than shoulder-width apart, toes pointed slightly out, holding one dumbbell tight to your chest.
• Bend your knees to come into a squat position.
• Keeping your torso upright and level, shift your weight towards your right knee so your left leg straightens.
• Maintaining a squat position, shift your weight over your left knee so your right leg straightens.
• Continue this for all repetitions, staying in a squat position throughout.

3. Squat to calf raise

Sets: 2 Reps: 12 Rest: 30 seconds

• Stand with your feet shoulder-width apart holding two dumbbells up by your shoulders.
• Push your hips back and bend your knees to squat down as far as you can while keeping your chest up.
• At the bottom of the squat, rock forward onto your toes to come into a calf raise.
• Lower your heels and repeat the movement.

Part two: Pilates leg workout

4. Heels together squat pulse

Sets: 2 Reps: 15

• Stand with your heels together, toes pointed slightly outwards.
• Lower into a squat position.
• Staying in the bottom portion of the squat, pulse up and down – you should feel tension in your thigh muscles throughout.

5. Weighted clamshell

Sets: 2 Reps: 15 on each side

• Lie on your side with your torso and thighs forming a straight line and your knees bent at a right angle. Hold a dumbbell on the outside of your higher thigh. .
• Keeping your feet together and your hips square, lift your top knee as high as you can.
• Control your knee back down to the starting position.

6. Rainbow leg lift

Sets: 2 Reps: 15 on each side Rest: 30 seconds

• Start on all fours with your hands under your shoulders and your knees under your hips.
• Keeping your hips level and your toes touching the floor, extend your right leg straight behind you.
• Keeping the leg straight, lift your right toes off the ground and move them out to your right side in an arc. Then arc the leg in the opposite direction and tap the ground to the outside of your left leg. That’s one repetition.

Part three: Pilates abs workout

7. V-up to around the world

Sets: 2 Reps: 30 seconds

• Lie on your back holding a dumbbell to your chest.
• Keeping your legs and torso straight, lift them simultaneously to form a v shape.
• In this v position, pass the dumbbell around your thighs.
• Control your legs and torso back to the ground to complete the repetition.

8. Knee to elbow crunch hold

Sets: 2 Reps: 30 seconds

• Lie on your back with your knees bent and feet planted on the floor.
• Gently place your hands on your temples then use your abdominal muscles to lift your shoulders off the ground and perform a crunch.
• As you do this, bring your right knee towards your left elbow by twisting the torso.
• Hold this position briefly, then lower yourself back to the start position and repeat on the other side. Keep your core engaged throughout.

9. Alternating deadbug

Sets: 2 Reps: 30 seconds Rest: 30 seconds

• Lie on your back with your arms extended overhead . Hold your thighs vertical with your knees bent at 90°.
• Keeping your lower back pressed against the floor, extend your right arm overhead so it’s just above the ground. As you do this, extend your left leg in front of you so it is also just above the ground.
• Return to the starting position and repeat on the opposite side, alternate sides with each repetition.