All posts tagged: 10Minute

“These exercises are an absolute game changer”: A trainer shares her 10-minute Pilates routine for strengthening deep core muscles

“These exercises are an absolute game changer”: A trainer shares her 10-minute Pilates routine for strengthening deep core muscles

If you’re looking to spice up your next core workout, we’ve found the perfect routine. This Pilates-based session from fitness trainer Maeve Madden will work your deep core muscles in four moves and 10 minutes. Unlike traditional core workouts, it doesn’t feature sit-ups and planks, instead prioritizing weighted dynamic moves. To take part you’ll need a yoga mat and some fixed-weight dumbbells, which are heavy enough to challenge you. Watch Maeve Madden’s Pilates workout Form is important in weighted workouts. Watch the trainer before you give it a go yourself and try and mimic her actions. If you’re struggling, drop down a dumbbell weight (our guide to what dumbbell weight you should use is helpful here). Each movement is performed 10 times overall (for single-sided movements, perform the exercise 10 times on each side of the body). To make the most of the workout, Maeve adds: “Keep your core engaged and focus on your breath.” What are the deep core muscles? Your core consists of several muscles in the center region of your body. While …

I tried doing a 10-minute Pilates HIIT routine. Here’s my honest opinion, as someone who likes to lift weights

I tried doing a 10-minute Pilates HIIT routine. Here’s my honest opinion, as someone who likes to lift weights

I’ve never practiced Pilates consistently. I do occasional sessions and always feel better for it, but then I inevitably return to my usual staples of lifting weights and running.  In 2024 I resolved to add some variety to my exercise routine, so I reached out to the team at the fitness app Alo Moves for something fresh to try.  Instructor Bianca Wise served up something new for me: a hybrid HIIT and Pilates session that promised I would “complete both cardio and strength training in just 10 minutes and experience an immediate energy lift”. This sounded good, so I slipped into my workout gear and gave it a go. How to do Bianca Wise’s 10-minute Pilates workout This workout contains eight exercises split into four pairs. In each pair, there is an “activity” exercise and an “active rest” exercise.   For the activity portions, you’ll work continuously for 40 seconds. Each of these is followed by an active rest section in which you have 20 seconds of a less strenuous movement to give you a …

A Pilates instructor recommends this 10-minute routine that’s “more effective than 100s of crunches” for strengthening your core

A Pilates instructor recommends this 10-minute routine that’s “more effective than 100s of crunches” for strengthening your core

Your core is (quite literally) at the center of most movements you do, providing support, stability and power for your entire body.  And while crunches will work your mid-body muscles, they’re not going to provide a comprehensive core-strengthening workout alone.  Instead, Pilates instructor Amanda Blauer prescribes swerving them all together with her short core-focused routine.  There are five exercises and the session should only take 10 minutes or less from start to finish. So, what are you waiting for?  How to do Pilates Instructor Amanda Blauer’s Pilates routine for core strength When people set out to train their midsection, the six-pack muscle (or rectus abdominis) tends to get most of the attention.  The main function of this muscle is flexion of the trunk, or bringing your ribcage closer to your pelvis, which is why you’ll feel them working during crunches and sit-ups.  But there are plenty of other muscles to consider, such as the spine-supporting multifidus and the obliques which play a crucial role in bending and twisting movements. Even the hip flexors and diaphragm …

Use this 10-minute, equipment-free abs workout to build a stronger core

Use this 10-minute, equipment-free abs workout to build a stronger core

Workouts with fancy equipment are fun and exciting, but sometimes it’s great to take things back to basics: 10 minutes, no equipment, and a bottle of water nearby. And that’s all you need for this workout from Michael Addo (one-half of training duo Mr and Mrs Muscle). He’s put together a purely bodyweight workout that will target the abs muscles and can be done in 10 minutes.  If you have a yoga mat handy grab that for some extra comfort and you’re ready to go.  Watch Mr and Mrs Muscle’s abs workout There are just four movements to complete in this workout. Do each one for 30 seconds and repeat the routine three to four times.  Most of the movements have simpler, lower-impact modifications demonstrated by Addo in his post, so if you’re new to abs-focused workouts you can adapt the routine to suit your abilities.  Benefits of abs workouts The abs muscles (or rectus abdominis) are part of your core, the muscles that make up your midsection. This set of muscles connects your upper …

A yoga instructor shares her favorite 10-minute routine for waking up your body and soothing sore muscles

A yoga instructor shares her favorite 10-minute routine for waking up your body and soothing sore muscles

Adding some mood-boosting movement into your morning routine is a great way to start the day, but it doesn’t have to be a speedy run or HIIT session.  This 10-minute flow from Alo Moves yoga instructor Ashley Galvin is designed to wake you up, strengthen your body, boost your mobility and soothe stiff muscles. The only equipment you need is a yoga mat.  Follow Galvin’s video below to try the flow for yourself.  Watch the 10-minute morning yoga flow Yoga has plenty of benefits for both your mental and physical wellbeing. The practice can strengthen your body and improve your mobility, as well as boosting your coordination and body awareness.  It can also step up your sleep and reduce stress, anxiety and depression, according to an article published in the International Journal Of Yoga.  Alongside this, Galvin says yoga can be used to practice “self-discipline”.  “This is a 10-minute class, so you can use it when you’re short on time to get into your body and wake yourself up. But I want to encourage you …

This is how we do it: ‘She likes to have 10-minute sex – with her top on in case the kids knock on the door’ | Sex

This is how we do it: ‘She likes to have 10-minute sex – with her top on in case the kids knock on the door’ | Sex

Lydia, 39 Björn would like something kinkier, and more drawn-out, so we’re at a bit of an impasse Björn and I have been together for 11 years and I’m still obsessed with him. We flirt, and I am constantly pinching his bum. But sex is not currently my main priority. We have two children and demanding jobs, so sex time is minimal. Typically, we’ll distract the kids with the iPad and dash into the back bedroom for 10 minutes. Truthfully, I’d be happy if that was all we did, for ever. Björn would like something kinkier, and more drawn-out, so we’re at a bit of an impasse. When we first met, I had Björn’s number saved under “Big Time” on my phone because of his huge ego. He projects this image of himself as a tough, untouchable guy, but in bed, he has always been more vulnerable. If we have sex and I don’t orgasm, he gets upset. When he goes down on me, I have to work to turn my brain off. Often I’ll …