Serena Williams Shows Off Legs and Core Strength in Pilates Workout 

Serena Williams is showing off her leg and core strength – in her workout clothes. In a new social media post the GOAT tennis star shows off her incredible physique while doing a Pilates workout on a reformer. “LISTEN - I stay on ‘ready set’ in case I have to RUN 🏃🏿‍♀️ and grab baby @adiraohanian …. But until then - burn inner thighs, BURN,” she captioned the workout clip, set to the tune Eye of the Tiger. What do you need to know about Pilates – and should you try it? Celebwell has all the details.

1. Pilates Was Initially Used as a Recovery Method for Dancers

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Joseph Pilates created the workout in the early 20th century, according to Cleveland Clinic. A dancer himself, the workout was initially intended as a recovery method for dancers, as they are prone to injuries. However, over the last several decades Pilates transitioned into a mainstream method.

2. There Are Mat and Reformer Pilates

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“Some of the principles that guide the Pilates method include concentration on each movement, use of the abdomen and low back muscles, flowing, precise movement patterns and controlled breathing,” explains the Cleveland Clinic. Pilates can be done on both a mat and a reformer, which Williams uses in the video.

3. People like Pilates Because It Doesn’t “Bulk You Up”

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While generally known as an exercise to lean you out, Pilates is actually considered a form of strength training. While it doesn’t focus on building muscle, it does help improve muscle tone and help with stability and endurance. “Pilates isn’t going to bulk you up — if anything, it’s designed to cultivate a longer, leaner look,” explains the Cleveland Clinic. “Still, it can lay a strong physical foundation for muscle-building activities — and may even reduce your likelihood of injury.”

4. Benefits of Pilates

There are many benefits to doing Pilates, according to the Mayo Clinic. It “strengthens the body's inner core while increasing its flexibility resulting in improved overall health,” they say. It can also promote longer, leaner muscles, injury prevention, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness.

5. Lots of Research Supports Pilates

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Pilates is a research-backed workout, Pilates exercises are designed to increase muscle strength, endurance, and flexibility, and to improve posture and balance, according to science.

6. Serena Has Been Doing Pilates for Many Years

In a 2010 interview with Vogue, Serena discussed why she does Pilates. “When I’m not playing tennis, I like to do yoga and Pilates…I don’t like to run,” she revealed.

Olivia B. Flowers is a reality star with a huge following. She’s best known for starring on the Bravo series, Southern Charm. Flowers has a large following on social media. She recently shared a video on Instagram of herself working out. In it, she does exercises like squats with a barbell, mountain climbers, and lunges. She captioned the post, “Matching gym fits is not a strong suit of mine.” How does she stay so fit? Read on to see 5 ways Olivia B. Flowers stays in shape and the photos that prove they work.

1. She Strength Trains

As you can see in her Instagram video, Flowers likes to use weights to workout. ACE Fitness states that weights have a lot of benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”

2. She Does Core Workouts

Flowers makes sure to work her core. In her Instagram video, she is seen doing core workouts like mountain climbers and leg drops. The Mayo Clinic states that core workouts have a lot of benefits. “Strong core muscles make it easier to do many activities. When your core muscles are strong, it's easier to swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Strong core muscles help athletes, such as runners. That's because weak core muscles can lead to more fatigue, less endurance and injuries.”

3. She Does Lunges

Olivia B. Flowers/Instagram

Flowers doesn’t skip leg day. One leg workout she likes to do are lunge squats. In her Instagram video, Flowers is seen doing lunges with weights. ACE Fitness states that lunges has a lot of benefits. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami.”

4. She Plays Tennis

Flowers loves to play tennis, and she shared this Instagram video of herself on the court. Lee Health states that tennis has a lot of benefits. “Tennis utilizes upper, core, and lower body muscles – but it’s also one of the best cardiovascular and aerobic exercises you can do. Playing a few sets increases oxygen flow, circulation, and helps you fight back heart disease. That kind of physical workout also decreases lipids, which helps lower cholesterol.”

5. She Works With A Trainer

Flowers shared her daily routine with Us Weekly. She says that she works with a trainer to stay fit. "I grew up playing basketball and tennis, so working one-on-one with my trainer, Eric, gives me that coach [and] athlete discipline I've missed from playing sports,” Flowers explained. ACE Fitness states that having a personal trainer can be motivating. “Most of us work harder in the presence of others. Having a trainer by your side can provide the encouragement, energy and motivation you need to jumpstart your routine. A trainer can also help you set goals, create a plan to accomplish them and celebrate the day you reach them.”

Sami Clarke, an influencer and co-founder of the workout series Form, is known for sharing her dynamic and effective fitness routines on Instagram. In a recent post, she showcased a full-body workout class she taught, dressed in tan workout clothes and radiating energy. She captioned the post, “DONE & DONE @acquired.style 😂! I love these girls so much, I am always so inspired by them! 30 Minute Full body burn complete! 🔥” Sami’s workouts are known for their intensity and effectiveness, combining strength training, Pilates, and functional exercises. Here’s a closer look at some of the key moves from her recent session and how they contribute to overall fitness and strength.

1. She Does Squats

In the featured Instagram video, Clarke is seen doing squats. Piedmont states that squats have a lot of health benefits. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

2. She Does Side Planks

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Clarke is also seen doing side planks in her recent Instagram video. Harvard Health states that planks have a lot of benefits. “This simple move is the ideal exercise for strengthening crucial core muscles. As you go about your day, almost every move you make revolves around your core — from picking up items on the floor to twisting to see if the coast is clear when driving.”

3. She Uses A Resistance Band

In this Instagram video with Form, Clarke is seen doing exercise with a resistance band on her legs. She does things like abductors with toe taps, leg drops, and bicycle holds. Clarke captioned the post, “SAVE this pilates core finisher to add to the end of your next workout! All you need is a booty band + enough space to move your body. Crush this from your living room, bedroom, or the gym! This core burn is the mat portion of this week’s new weekly workout on FORM — your 30 minutes Full Body Pilates Sculpt!”

2. She Does Pilates

Sami Clarke/Instagram

As you can see from her previous post, Clarke likes to do Pilates to stay in shape. The Cleveland Clinic states that Pilates has a lot of benefits. “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”

In this Instagram video with Form, Clarke is seen doing exercise with a resistance band on her legs. She does things like abductors with toe taps, leg drops, and bicycle holds. Clarke captioned the post, “SAVE this pilates core finisher to add to the end of your next workout! All you need is a booty band + enough space to move your body. Crush this from your living room, bedroom, or the gym! This core burn is the mat portion of this week’s new weekly workout on FORM — your 30 minutes Full Body Pilates Sculpt!”

4. She Works Her Upper Body

Clarke makes sure to work her upper body. She shared one of her favorite workouts in this Instagram video with Form. In it, she is seen doing things like around the worlds and prayer hand pulses. Clarke captioned the video, “Today’s new workout is all about giving your upper body some love! Day 9 of the Mind Body Energy Program is this Energizing Upper Body Pilates — intention to shake out what’s not serving you, while lengthening & sculpting those arms!”

5. She Does Pilates

Sami Clarke/Instagram

As you can see from her previous post, Clarke likes to do Pilates to stay in shape. The Cleveland Clinic states that Pilates has a lot of benefits. “The benefits of Pilates are both therapeutic and preventive. The practice may help you recover from an existing injury or manage a chronic musculoskeletal issue. It may also help you establish a healthy baseline, so that when those injuries or issues arise, you’re able to bounce back faster.”