Work your entire core with just your own bodyweight and this 15-minute Pilates ab workout. Crafted by master Pilates instructor and yoga teacher Jessica Schatz [1], aka The Core Expert [2], this workout includes all the basic Pilates mat moves to strengthen and tone your midsection. Schatz explained to POPSUGAR, "Pilates works the abdominal area on both a deep and superficial level to achieve true core strength, as all the movements engage a wide range of muscles from your deep internal transverse abdominis to the rectus abdominis." And what's great is you can do this mat workout anywhere!
15-Minute Pilates Ab Workout
Equipment needed: Mat or carpeted floor
Directions: Complete all 13 exercises, resting in between moves as needed. Afterward, stretch your abs with Cobra. Keep reading for details on how to do each exercise.
- The hundred: 100 arm pumps
- Single leg stretch: 5 reps (10 reps per leg)
- Double leg stretch: 10 reps
- Single leg straight: 5 reps (10 reps per leg)
- Double leg straight: 10 reps
- Crisscross: 10 reps (20 twists total)
- Open-leg rocker: 5 reps
- Teaser: 3 reps
- Kneeling side kick: 5 reps per side
- Snake twist: 3 reps per side
- Leg pull-down: 4 reps per side
- Leg pull-up: 4 reps per side
- Pilates push-up: 3 sets of 3 reps
