B the Method, Lia Bartha’s exercise, is recognised for its low-impact yet very effective workouts—and, if we’re being honest, her abs. The key to sculpting that core is to dive deep—deep core workouts, that is.
This workout calls for the use of a Pilates ball. Although B the Method’s ball is ideal, any Pilates ball or even a throw pillow would suffice. Is there no ball? No worries. Even without props, you can activate the abs.
Follow the routines in the video to work those incredibly deep core muscles and establish a strong foundation for all of your favourite sorts of activity!
Straight from Lia’s mouth:
EXERCISE 1: SINGLE-LEGGED MARCH WITH THE BALL BEHIND THE KNEE
“This exercise is an excellent place to begin activating the deep abs muscles.” When training your abs, keep your pelvis neutral (a tuck or arch of the spine will prevent you from engaging these muscles). Do you want to boost the ante? Try raising your upper torso off the floor with your hands behind your head.”
EXERCISE 2: SINGLE LEG CIRCLES WITH THE BALL IN THE BACK OF THE KNEE
“Now that you’ve warmed up, experiment with isolated movement to activate one side of the body.” The ball provides balance as well as an external rotation component to help strengthen the inner and outer thighs and glutes.”
EXERCISE 3: HIP CIRCLES WITH THE BALL BETWEEN THE KNEES
“With your glutes and deep core engaged, let’s incorporate some spinal articulation and twisting.” The ball between your knees stimulates the pelvic floor. It is critical not to tighten your glutes when in the bridge posture. Always begin with the lower abdominals to achieve a core connection and a more rounded outcome. Hip circles increase mobility, flexibility, and strength.”
EXERCISE 4: CORE LIFTS WITH THE BALL BETWEEN THE KNEES
This movement is all about maintaining stability in the deepest abs muscle, often known as the transverse abdominis. Check that your hands are under your shoulders, your knees are under your hips, and your spine is in a neutral position. As we hover our knees off the ground, we want full-body alignment and upper-body support. Reduce the intensity by using your elbows. Try adding a side-to-side twist for added intensity.”
EXERCISE 5: LEG EXTENSION CIRCLES WITH THE BALL UNDER ONE HAND
“Let’s tie everything together with a full-body exercise.” Place the ball in a quadruped position with one hand on the ball and the opposing leg fully extended behind you. Circumcircle the outstretched leg clockwise, then anticlockwise. Rep with the opposite leg.
“Everything revolves around the form. You’ll prevent yourself from injury and feel stronger than ever if you commit to this five-minute sequence five days a week and practise good technique. Visit B the Method and download the ‘b the Method’ app to see lengthier videos and live-stream courses with me. The first week is completely free!”