Feeling always lazy? Deepika Padukone's fitness trainer shares 10-minute workout regimen to boost energy levels

Feeling drained after a hectic day? Just ten minutes of focused movement can be enough to recharge your body and mind. Deepika Padukone’s fitness trainer, Yasmin Karachiwala, recently demonstrated a series of simple yet powerful Pilates exercises on Instagram that target core strength, posture, and flexibility.

Roll Down Plank—Strengthen and Stretch Simultaneously

According to Healthline, planks are a remarkable remedy for those suffering from back stiffness after hours of desk work. By engaging multiple muscle groups—such as the shoulders, neck, chest, back, and abdominal area—this exercise promotes better alignment and posture. It helps maintain the spine’s natural curve and prevents slouching, a common issue among office workers. Additionally, planks build isometric strength, training your core to stabilize your body during long hours of sitting or standing.
Though it appears static, this exercise also acts as a dynamic stretch for the lower body. Holding the position elongates the hamstrings and the arches of the feet, making it a dual-purpose workout that strengthens as it stretches.

Leg Pull Front – Power and Alignment

As highlighted by Peak Pilates, the Leg Pull Front is a full-body movement that enhances shoulder stability while reinforcing upper-body and core strength. This weight-bearing exercise demands control and coordination, improving both endurance and postural alignment over time.

Seated Spine Twist – Flexibility and Detoxification

The Seated Spine Twist is not just a posture-improving exercise—it’s also beneficial for digestion and internal organ stimulation. Regular twisting movements can relieve built-up tension in the neck, shoulders, and back, according to Pilates experts. Moreover, they promote circulation and may even enhance lung capacity, making this move both calming and rejuvenating.

Swimming to Hundreds—Core Stability and Posture

This Pilates classic strengthens the back muscles while enhancing posture and mobility. The alternating arm and leg lifts challenge the abdominal muscles, helping improve body alignment and balance.

Rolling Like a Ball—Balance and Spinal Flexibility

As described by Pilatesology, this fun movement improves coordination and core engagement. It massages the spine, enhances balance, and increases flexibility by encouraging an even spinal curve—all while strengthening abdominal muscles and connecting arm movement to the body’s core.

Incorporating these Pilates movements into your daily routine can revive your energy, strengthen your body, and leave you feeling refreshed in just ten minutes.