Abs + Back Pilates
Abs + Core
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1m 13s
50 sec on, 10 sec off // 3 rounds
Equipment: 5 lbs
- Standing ab cross knee to Right
- Standing ab cross knee to Left
- Lat pulls to face (keep elbows lifted)
- Tricep back extensions with 3 taps
- R arm full sit up
- L arm full sit up
- Weighted boat pose knee in to extension
- Weighted bicycles
- Weighted double leg lifts
Up Next in Abs + Core
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No Equipment Abs
50 sec on, 10 sec off // 3 rounds
No equipment
- Down dog to plank
- Slow plank jacks, tap alternate feet
- Plank to elbows (keep hips as stable and square as possible)
- On elbows: alternate arm taps
- On elbows: hip dips
- Reverse plank knee crunches
- R side oblique lifts
- L side oblique lifts -
Lean Legs + Core Pilates
50 sec on, 10 sec off // 3 rounds
Equipment: ankle weights
- R bird dog knee in to crunch
- R lunge to bear pose SL extension
- R bear pose SL extension
- R plank knee crunch
- R plank to SL donkey kick
- Repeat on L side -
Lower Body + Core Strength
15 reps each // 3 rounds
Equipment: 8 lbs
- RDL to upright row
- squat to press + R curtsey
- squat to press + L curtsey
- Ski swings
- full sit up weighted to R leg
- full sit up weighted to L leg
- full sit up pulses
