Fit in some focused core training (this series is great on it’s own, or after a cardio workout or at the end of a strength session) in just 15 minutes with this Pilates inspired series of exercises that work your core musculature from every angle!
We’ll target the rectus abdominis, transversus abdominis, internal and external obliques, glutes, quadratus lumborum, erector spinae and more with moves like:
Warm Up:
Flexion and Extension with Abdominal Bracing
Pelvic Tilt with Abdominal Activation
#1: Curl Up Crunch (“upper” abs; Rectus abdominis, Transversus abdominis)
#2: Butterfly Hip Lift (“lower” abs; Rectus abdominis, Transversus abdominis assists)
#3: Double Pulse Bicycle Crunch (Obliques, Rectus abdominis assists)
#4: Extension Swim (erector spinae, lower back, glutes, upper trapezius, middle and lower trapezius, rhomboids assist)
#5: Oppositional Glute Raise + Rotating Extension (glutes, lower back, quadratus lumborum, erector spinae)
#6: Quadruped Single Leg Flexion Knee Pulse Crunch (Rectus abdominis, erector spinae)
#7: Modified Side Plank Thread the Needle Reach Through (Obliques, quadratus lumborum)
#8: Extended Leg Side Oblique Crunch (Obliques)
Cool Down: Cat/Cow Stretch
Please be sure to listen to your body throughout the workout and make any additional modifications you may need as we go. Always make the workout work best for you!
EQUIPMENT: None (A Mat or Towel is recommended for floor work)
FLOOR WORK: Yes (this entire routine is done down on the ground)
LEVEL: All
INTENSITY: Low to moderate
If you tried and enjoyed this video, please be sure to like and share it! And be sure to leave us a comment below and let us know if you did the session. We love hearing from you!
Thanks for moving with me today! 🙂
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