10 minutes and five moves are all you need to build strength all over with this Pilates workout
And you can add ankle weights to boost your progress
![A woman practices Pilates at home in her kitchen/ dining room. She is on a mat, with both hands and her right leg in contact with the floor; her arms are straight and her knee and shin lie on the ground. Her left leg is extended straight behind her. She wears a sports bra and leggings. Behind her we see a kitchen island and stools, a large window and a fridge.](https://cdn.mos.cms.futurecdn.net/wauAmrNGk2twGyPhujn7DM-415-80.jpg)
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
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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.
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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.
Shop ankle weights
Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.
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