Mat Pilates for Abs and Core

A quick and effective mat Pilates flow for the abs and core. Build strength with this fiery 10-minute Pilates practice. Feel strong, build your core, and target the abs with this workout practice. Suitable for all levels.

Transcript

Welcome everyone to your mat Pilates based core workout. Grab some water. We're going to go in, Be quick and effective with this workout. Work the obliques, Work the core and the abs. Grab your mat and without further ado, Let's get to it. Alright guys, Coming down to lie on your back. Your knees are in tabletop pose. So your knees are just over your hips. Arms are reached out nice and long up towards the sky. We're going to move through our single toe taps with alternating arms. So as you inhale, You're going to drop that right toe, Left arm goes up and over. At Excel Center. Inhale, Left toe drops down, Right arm reaches over. Exhale, Center. Keep going. Make sure that low back is flush with your yoga mat so that core should be engaged to help keep it there. If you find your low back is coming away from your mat, Don't drop your toes all the way to the mat. Just drop it down to where you feel your low back starting to come away from the mat. And keep going from there. So it's a little bit of movement for the brain as well. Amazing last one Come through the center, Hug those knees in towards your chest. Awesome! Then you're going to extend your right leg out, Lift your head, Neck and shoulders and off of your mat. So what I don't want you to do here is crank towards that left knee. You want to just make sure that you're gazing up towards the sky or your ceiling and we'll do single leg switches. Switching legs in. And out. So if you'd like to advance this, Reach the arms out. And just pump those legs in. And out. In and out. Keep going. Working the lower abs here. Awesome, And then when your left knee is in, Hold it here for just a hot moment. And release, Drawing that right knee in. Release your head down. Take a quick little self-love hug here. And we'll keep going. This time you're going to extend that left leg out, Right leg is going to go up towards the sky, Head, Neck and shoulders come off of your yoga mat. Scissor kicks here. So pump the leg twice towards you. Switch. Pump. Switch. Don't forget that two little mini pump there. Keep going. So really lengthen out. Through your legs. You want to reach those toes as far away from you as you can. Good job, Last one. And then legs up towards the sky, Reach, And draw everything into a little ball here. Bring your legs into diamond shape, So they are off of the ground, But they're in this diamond shape. Toes are touching, Knees are far apart. Head, Neck, Shoulders come off of your yoga mat. Reach towards the back of your mat, And you're gonna reach over to one side. Center, Second side, Center. So we're working the obliques here. Keep going. Really engaging that core, Those abs. You've got a few more to each side. Good job, Last one. Come through to center, Draw those knees in, Release, Give yourself a little hug, Reset. And then we're gonna do the same shape, But with our legs on the mat. So, Feet are on the mat, Toes touching knees, Far away from each other. Interlace your fingertips, Bring them behind your head. And we're just doing little crunches here. So as you inhale, Lift the shoulders, Neck, And head off of your mat. Exhale, Lower. Inhale, Lift. Exhale, Lower. So you can move as. . . Fast as you'd like. But I don't want you to whip through these. So be very mindful. Make that mind-body connection. And hold for a hot moment at the top before releasing down. Awesome last one Keep your legs as you are, Just draw that right knee over towards the left. So you're coming into more of a oblique crunch here, Same situation, Up, Down. Inhale up, Exhale down. Keep going. So we're targeting a little bit more into the obliques here. Amazing, Come through to center, Other side, Left leg over towards the right, Same thing. Keep going. See how high you can get the shoulders off of your yoga mat without cranking the neck forward. The neck is nice and long. Last little bit. We're coming back through the center. Final 10 here. You have got this. Release down, Draw those knees in towards your chest, Give yourself a little hug. Awesome. From here, You're going to place your hands underneath your knees. And just roll up to a boat. Don't allow your toes to touch the ground. Roll back. Up into your boat. Roll back. Boat Roll back just a couple more times, Really engaging that core. You're going to hold here at the top. Hold, Hold, Hold. And then I'm just going to recenter myself a little onto the mat. You're coming into boat to canoe. So hands can come behind you, Lift down and up. Down and up. You can Just do this. Without your arms, But I'm a little sore today, So. My arms are going to be used for stability behind me. Keep going. Smile, You've got this, You're stronger than you look. Awesome hold here in your boat. Maybe this time releasing the arms. Maybe extending through the legs, Whatever feels good to you here. We're here for five. Four. Two, And one. Place the feet on your mat, Hug your arms around you, And release over. Just taking a quick little breather here. Beautiful. Before we close off, Find a nice cross-legged position. Reach the right arm up and over towards the left. Feel this nice side body stretch. Deep breath in. Long breath out. Come back through to center, Switch the cross of your leg. Opposite side, Left arm up and over, Breathe. Come through the center. Bring your hands to your heart. Take a moment to find gratitude and appreciation for committing to yourself today. Quick and effective workout. Working that entire body, Working the core. Feeling strong in our bodies and mind. We bow forward and say Namaste. Until next time guys, I'll see you then.