Deep Core Power: How 25-Min Pilates Transformed My Abs (Slow & Steady Wins)

 

How Going Slow Built Deeper Core Strength Than My Usual Routine

(Source: Tom's Guide, by Nick Harris-Fry)

Introduction: The Power of Intentional Movement

In the world of fitness, many training styles advocate for speed and intensity to achieve results. However, when it comes to cultivating profound, deep core strength, a different philosophy often prevails: slow and steady wins the race. This principle was powerfully demonstrated to me recently when I swapped my usual fast-paced core routine for a deliberate, 25-minute Pilates session led by instructor Nicole McPherson, known as "Move With Nicole" on YouTube.

Pilates Transformed My Abs (Slow & Steady Wins)

This particular Pilates workout is a masterclass in sustained core engagement. It guides you through a series of slow, controlled exercises designed not just to sculpt your abdominal muscles and obliques but to fundamentally build deep, stabilizing strength throughout your entire core. As a runner, I'm constantly seeking ways to enhance my core stability to maintain optimal form during long runs and races. This session proved to be an invaluable addition to my training, and the best part is, anyone can benefit from improved core strength, with the only equipment needed being one of the best yoga mats.

The Workout: A Deep Dive into Core Engagement

Nicole McPherson's 25-minute Pilates core and abs workout targets various sections of the core, meticulously working the upper and lower abs, obliques, and the deep stabilizing muscles. The video is structured so that Nicole performs the workout alongside you, offering crucial advice on breathing and form throughout each movement. This makes it essential to be able to see and hear the video clearly during your session.

Watch Move With Nicole’s 25-minute Pilates core workout

[Link to YouTube video: 25 MIN PILATES CORE & ABS WORKOUT || Moderate to Intermediate Pilates (No Equipment)]

I decided to try this session myself this past week, setting aside my conventional core routine to experience the benefits of this slow, controlled approach. Here are my key takeaways from the experience.

Pilates Transformed My Abs (Slow & Steady Wins)

My Takeaways: Slow, Steady, and Surprisingly Challenging

1. Slow and Steady Is Harder (and More Effective)

My typical approach to workouts often involves a desire to "just get through it," which can sometimes lead to rushing, especially in core routines. In the past, this meant quickly fatiguing my primary abdominal muscles and needing frequent breaks. While I was still getting a workout, I now realize I wasn't maximizing its potential.

This Pilates session forced me to abandon that mindset. The insistence on controlled movements and maintaining a slow, deliberate pace through extended sets proved to be far more challenging and, crucially, more effective. This meticulous approach significantly maximized the time under tension for my core muscles, pushing me to genuinely engage the right muscles with each exercise. It was a clear demonstration that sometimes, reducing your speed and allowing that deep, slow burn to intensify leads to superior results.

2. Breathing is the Undisputed Key

Nicole's constant guidance on breathing throughout each movement was something I initially underestimated but quickly realized was paramount. Heeding her advice on when to inhale and exhale made a profound difference, allowing me to push through the more challenging sections of the workout with greater ease and control.

Beyond simply helping with exertion, mindful breathing also dictated the correct pace for the exercises. Taking long, controlled inhales and exhales naturally slowed my movements, ensuring I wasn't rushing. Furthermore, I found that conscious breathing allowed me to get deeper into stretches within certain movements, further enhancing the workout's overall effectiveness.

Pilates Transformed My Abs (Slow & Steady Wins)

3. This is a Challenging Workout (Not for Absolute Beginners)

While the slow pace might suggest accessibility, I wouldn't classify this as a particularly beginner-friendly workout. Some of the moves demand a fair amount of existing core strength and stability just to execute a couple of repetitions with correct form. Importantly, there aren't many obvious modifications offered for most exercises to scale them down for those with less experience.

If you're new to Pilates-style workouts or are just starting to build your core strength, I would strongly recommend beginning with a less intense session. Perhaps try a shorter, more foundational routine, or focus on general core strengthening exercises before attempting Nicole's workout. Even for myself, a seasoned exerciser, there were moments where I had to pause and rest during sets because I simply lacked the sustained strength to maintain the movements with proper form. This indicates the high level of endurance and control required.

4. Flexibility Plays a Bigger Role Than Expected

Beyond the significant challenge to core strength and endurance, this workout also demanded a level of flexibility in my hips and legs that I frankly do not currently possess. This unexpected requirement made some of the moves considerably harder than anticipated.

As a runner, I already incorporate a good amount of yoga for runners into my routine to address hip and leg flexibility, but this session highlighted clear areas for improvement. It became apparent that I need to dedicate more time to specific stretches to comfortably achieve a seated bend position or fully extend my leg directly above me while lying down. This workout served as an excellent diagnostic tool for identifying flexibility limitations that impact core engagement.

5. It's About Strength, Not Calorie Burn

While some Pilates workouts can indeed be intense enough to significantly elevate your heart rate and burn a considerable number of calories, this particular session is not designed for that purpose. Due to the slow, controlled pace and focus on muscle engagement rather than rapid movement, my calorie expenditure was relatively low.

According to my Garmin Venu X1, I burned approximately 52 calories during the 25-minute session. It's crucial to understand that this workout is exceptionally effective for building deep, stabilizing strength, improving muscle control, and enhancing body awareness. However, if your primary goal is to burn a high number of calories, a faster-paced training session, such as HIIT workouts for beginners, would be more suitable.

Conclusion: A Valuable Addition to Any Core Regimen

This 25-minute Pilates session was an eye-opening experience. It powerfully reinforced the benefits of slow, controlled movement for building profound core strength and revealed areas where my flexibility needs more attention. While challenging, the focus on mindful engagement and precise execution makes it a highly effective workout for developing a robust, functional core. It's not about sweating profusely or burning hundreds of calories, but about sculpting foundational strength that translates to better performance in other activities and improved posture in daily life. I would highly recommend incorporating such a deliberate Pilates session into your routine, perhaps even as a complement to your existing core work, to truly experience the difference that slow and steady can make.