Strengthen Your Abs in 10 Minutes With This Equipment-Free Pilates Workout

Oct 6th 2020

Strengthen Your Abs in 10 Minutes With This Equipment-Free Pilates Workout

Planks are one of the best ab-strengthening exercises you can do but doing them every time you work out can get boring. To continue to challenge and strengthen your abs this 10-minute Pilates bodyweight ab workout can help. The purpose of this workout is to improve core strength and spinal mobility!

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With consistency, this workout will help create greater stability in your core, which will allow you to perform movements like holding heavy objects and walking better, and it can even help improve our posture. Additionally, a stronger core can help improve your overall athletic performance.

No matter your fitness goals, a strong core is essential to feeling better and moving at your best. This workout may look easy, but trust us, it is challenging and will more than likely have you feeling sore every time you laugh, twist, or bend your torso for a few days. If strengthening your core is on your agenda, grab some water and a yoga mat and get ready to work.

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Equipment needed: a yoga mat

You do not need to do a warmup before starting this workout.

Complete one round of the following Pilates sequence. Take three to five seconds of rest in between each move by hugging your knees into your chest. Move at your own pace and take as much time as you need to perform each exercise. After you've finished the workout, you can cool down with a gentle stretching routine.

The hundred: 100 reps

The roll-up: five reps

Single leg stretch: 10 reps (on each leg)

Double leg stretch: 10 reps

Scissor: 10 reps (on each leg)

Lower lift: 10 reps

Criss cross: 10 reps

Spine stretch: five reps

Saw: three reps

Bridge: three sets of 10 reps

Swimmer: 100 reps

1The Hundred

To get started, you will warm your muscles up with the Pilates hundred exercise.

Begin by lying flat on a mat with your legs fully extended, and your arms extended by your sides with your palms facing down.

With control, hug your knees into your chest, placing your hands on your shins.

Slowly release your legs and lower your arms; they should be as straight as possible. Begin to extend your legs to either a table-top position (creating a 90-degree angle at the hips), or for more of a challenge, extend your legs to a 45-degree angle.

Inhale and begin to pump your arms two inches up and down, making sure that they pass your hips with each pump.

Complete five pumps on the inhale and five pumps on the exhale. Repeat for a total of 10 times, which will equal 100 pumps.

2The Roll-Up

Start by lying on your mat with your legs extended. They can be touching or hip-width distance apart.

On an inhale, extend your arms behind you, and on an exhale begin to roll up, peeling your spine off the mat one inch at a time. It should look like you are creating a curve with your spine.

Once you are seated upright and your shoulders are parallel with your hips, begin to roll back down to the starting position with control. Make sure to perform this movement slowly and with control to prevent injuring yourself.

This counts as one rep.

Repeat for a total of five reps.

3Single-Leg Stretch