10 minutes and five moves are all you need to build strength all over with this Pilates workout

I love going to the gym and lifting weights, but I'm also a recent convert to Pilates. Pilates is a low-impact form of bodyweight training that offers a myriad of benefits. The mindful movement in Pilates, which has some similarities to yoga, is a great way to improve your strength, coordination and posture.

Pilates instructor Madeleine Abeid recently shared a routine that shows how versatile Pilates can be.

With just five moves, this workout will help you build strength in your glutes and hamstrings, as well as engaging your shoulders and core.

How to do Madeleine Abeid's 10-minute Pilates routine

You don't need any equipment to do this workout, although Abeid wears ankle weights, which you can use if you're comfortable with the moves and want an extra challenge.

Complete 15 reps of each exercise, moving slowly to increase the time your muscles are under tension. Do this two times round for a 10-minute workout.

The benefits of ankle weights

This routine offers plenty of benefits with just your bodyweight, which is ideal if you're new to Pilates or strength training.

However, you can add extra resistance with ankle weights if you've been doing bodyweight routines for a while and you're looking for a new way to challenge yourself.

Previously, we've quizzed personal trainer Lucie Cowan about the benefits of ankle weights and she explained that ankle weights can help you build lower-body muscle, particularly in the calves, glutes and thighs, but that it's important to start small. “To get the most out of ankle weights safely, use them mindfully, gradually increase resistance and remember to prioritize rest days,” says Cowan.

It might be worth trying the first round of this workout with no weights, then adding ankle weights for the second round. Repeat the workout as you get stronger, gradually adding more reps and rounds.

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