Sick of doing repetitive situps to maintain a tight stomach? Try this Pilates infused ab workout that’ll leave your abdomen burning (in the best way).
All you need are some small weights and a mat. Literally, that’s all. So whether you’re reading this while sitting in front of your computer, on the couch watching TV or in the kitchen cooking dinner, drop and do this 15-minute set. Come the warmer months, you’ll be thanking yourself.
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15-minute Pilates ab burner to tone your entire midsection
Each exercise should be done for 45 seconds, with a 15-second break, then go again for three more times per exercise.
When this core strengthening exercise is performed correctly, you will work the body from top to toe.
For the high plank, start on all fours with your wrists under your shoulders. Step back, keeping your feet at hip-distance apart. Focus on keeping your body in one straight line by pushing your heels away from you and keep your eye gaze above your fingertips. Tuck your tailbone under, drawing your stomach in and push your chest away from the floor. Hold for 45 seconds – yes it’s going to burn!
Not only will this have the abs burning, but it’s also great for spinal mobility.
Lay on your back with your knees bent and your feet hip-distance apart. Hold your weights directly above your face. Take a big inhale and on your exhale engage your core and lift your body off the floor – keep your chin tucked – don’t be afraid to make a double chin here – to maintain length in your spine. Hold your arms straight as you lower down slowly in a C-curve position, one vertebrae at a time. That last one will hurt but it will be totally worth it!
Seated single-leg teaser with arms
The teaser is a classical Pilates exercise that will improve your strength, balance and coordination.
Sit tall with your legs bent at a 45-degree angle. Lower down slightly onto your tailbone till you’re sitting on the “cushy bit” in a C-curve shape. Straighten your arms directly in front of you. Inhale draw your tummy in, exhale, extend your left leg straight and lower your right arm at the same time. Continue alternating opposite arm and opposite leg.
Low plank with hip dips
Plank with a twist – literally. Begin in a plank position on your forearms. The same rules apply as the high plank – focus on maintaining a straight line from your heels to the crown of your head. Once you are in your plank begin to dip your hips from side to side, controlling the movement by using your obliques.
Seated teaser with arms
This is a more challenging version of the single-leg teaser. Again start by sitting tall with your knees bent at a 45-degree angle and lower down into a C-curve. Inhale and extend both legs at the same time whilst lowering both arms at the same time.
Focus on drawing your belly in and breathing. Really exaggerate the exhale as you extend the legs for a more controlled movement.
This workout is courtesy of Bec Chidiac, co-owner of Peaches Pilates. To join one of their online classes or find out where your nearest Peaches studio is, head to their website. You can also follow Peaches Pilates on Instagram @peachespilates.