8 min Abs & Deep Core Pilates Workout:
(1) I spent absolutely years working out and not getting the results that I know I deserve, and that's 'cause I was just doing random workouts here and there, occasionally going to the gym, doing some workouts on , and the reason why I wasn't getting the results I deserved is because I wasn't doing a structured guide.
(2) And that is exactly what I have for you guys. An 8 week transformation method, scientifically based to get you in the best shape and mindset of your life. And we are combining Pilates, HIIT, and strength training all from home, and as you work your way through those 8 weeks,
(3) it's going to progressively get harder as you get stronger, as you get fitter, and as you get closer to your goals, and you can get the most incredible results like this. We have tens of thousands of people doing this LEAN transformation method on the LEAN app right now. And as a little thank you to you guys here on ,
Exercise 1 of 12:
Okay, so starting off with your hand supporting your head, leg out to the side, we're going to drop our body down to the side, rotate to face the floor, back up, and then back into neutral. So breath out as you go down, breath in, rotate, and back up. Breath out, breath in. Amazing work. Keep that movement going. Keep that core tight, and really thinking about the mind-muscle connection here. So we are working into those deep layers of the core. Round into the obliques, the waist. Nearly there. (timer beeping) Okay, from here I'm going to get you to straighten those arms out,
Exercise 2 of 12:
lift that one arm up to 90 degrees, back down again. This is tough. Keep those arms nice and strong. Keep that core tight, and breathe. Breath out as you lower the arm, breath in as you raise it. Incredible work. I know you feel that all the way down your side here. Keep those arms nice and strong. Keep super stable and breathe 10 seconds. (timer beeping) Straight strong arms back into neutral.
Exercise 3 of 12:
And we're going to change onto the other side. Shoot that leg out to the side, nice and strong. Tuck that tailbone, ribcage down. Down we come. Rotate and back up again. Remember, it's a breath out on the way down and a breath in back up. Incredible. Keeping nice and strong, you guys, you're crushing it. Keep thinking about that core, that corset of muscles
Exercise 4 of 12:
that runs all around your core into your back. Shoot those arms out nice and strong. Raise up and lower back down again. Good. Keep your shoulders away from your ears, okay? Breath out up, breath in, lower that arm. Keep that ribcage down. Breathe. This one is much harder than it looks. Well done. Come on, we're getting there. Just over 15 seconds left. Strong straight arms. Good. Use that strong core. Bring yourself back into neutral and lower the arms down.
Exercise 5 of 12:
Amazing work. We're going to come down now into a seated position. I want you to spread those butt cheeks. Sounds strange, I know. Take those arms out in front of you. Now we're going to roll back into a C shape with our body, making sure that that rib cage is down, that core is tight. Belly button back towards the spine. Open the left arm out, draw a circle, and bring it back into neutral, open and round. Good work, breath out open, breath in, complete that circle back round. (timer beeping)
Exercise 6 of 12:
Amazing. From here, we're just going to go with 10 little pulses. Nine, eight, relax those shoulders. Four, three, two. Now onto that right side, we're going to open out and circle it back round. Now follow the hand with the eyes. Breath out open, breath in, circle it back round. Great work. Relax those shoulders down, away from the ears. Two more. Last one. (timer beeping)
Exercise 7 of 12:
Amazing. From there, slowly lower to a count of three, two, and one. Amazing. From here we're working into those obliques again. Double leg tabletop, fingertips by your temples. Take your right elbow to your left knee and straighten out that right leg, lift and lower. One, two. Really making sure that you are crunching into the side of the body, taking that rib cage down towards the hip.
Exercise 8 of 12:
Amazing. From there, have a moment. Hug your knees into your chest. And we're going with the other side. Single leg, double leg tabletop, fingertips by your temples. Reach across, straighten, bend, bicycle. Doosh, doosh, I know your abs are so on fire right now. Keep going. It is still running on the screen. Do not stop. This is not an excuse. I just have a little reminder for you guys that you currently have up to 50% off the LEAN Transformation, that 8 week guide that is going to transform your body and your mind with this science-based method. It's down below. Don't miss out. If you're enjoying this workout, you are going to love this. All right, guys. See you soon. (timer beeping)
Exercise 9 of 12:
Amazing. Hugging your knees into your chest. We are now going to go with a set of Pilates hundreds. We are going to start off in double leg tabletop, 90 degrees at the knees and the hips. Glue those inner thighs together. Reach those fingertips down towards the end of your mat and pump your arms up and down. Breath in for five arm pumps, and breath out for five. Last 15 seconds. Can anyone straighten their legs out? Super strong, straight legs. You're nearly there. (timer beeping) From here, you're going to reach to the ankles,
Exercise 10 of 12:
straighten the arms and legs out. Open, close, and reach again. Incredible, incredible work. Good. Keep looking forward. For the last 10 seconds, we're going to hold it. In five, four, three, two. Okay, crunch in one last time, hold. Strong, straight arms and legs, five, four, core tight, (timer beeping) and hug those knees into your chest.
Exercise 11 of 12:
You're now going to bring yourself all the way up into sitting. Amazing. Bring yourselves up onto all fours. Spread those fingertips. Tuck those toes under. Pull your core in nice and tight, and we are going to go with a little lift here. Really pulling that core in tight. Breathe, breathe, breathe. Amazing. Now, trying to keep yourself super steady. Widen the feet if you need to. We have 10 shoulder taps. Let's go. 10, nine.
Exercise 12 of 12:
Pretending you have your favorite tray of drinks or dinner on your back. Four left. Three, two, and one. Amazing. Guys, you made it.
Complete Flat Stomach Pilates Exercise:
I am so proud of you. That was a tiny little taster. Literally the smallest taster of what is involved in our 8 week transformation guide. The workouts are a level up, okay? They are going to get you to that goal that you have. They're going to push you, but I know you are capable. They are longer, around 30 minutes to 45 minutes,and I know you have so got this. The link is down below to join our transformation method, that 8 week challenge. Come get involved. Love you guys so much. You smashed it. Well done.
Pilates Abs 8-Min Workout:
| Exercise | Duration/Reps |
|---|---|
| Warm-up | 1 minute |
| Neck Nod | 1 minute |
| Pelvic Curl | 1 minute |
| Main Exercises | |
| Hundred | 1 minute |
| Double Leg Stretch | 1 minute |
| Single Leg Stretch | 1 minute |
| Criss-Cross | 1 minute |
| Plank | 1 minute |
| Cool Down | 2 minutes |
| Child's Pose | 1 minute |
| Cat-Cow Stretch | 1 minute |
- Adjust the time or repetitions based on your fitness level.
- Ensure proper form and technique for each exercise.
- Perform the warm-up and cool-down to prevent injury and promote flexibility.
- Listen to your body and modify as needed.
- If you're unfamiliar with any of the exercises, consider consulting a fitness professional or referring to reliable instructional resources.
Pilates Abs: Home Workout FAQS:
1. Q: Why is it crucial to recognition on the deep center at some stage in a Pilates workout?
A: Pilates emphasizes deep core engagement to beautify stability, improve posture, and sell overall power. Working the deep core muscle groups targets the transverse abdominis, assisting create a robust basis for different movements.
2. Q: Can I do this eight-minute Pilates abs exercising at home without any device?
A: Yes, this Pilates abs workout is designed to be performed at home with no gadget required. It focuses on bodyweight exercises that interact and support your core muscular tissues effectively.
3. Q: How regularly must I include this Pilates abs exercise into my fitness ordinary?
A: For most desirable effects, purpose to encompass this 8-minute Pilates abs habitual 2-three instances in keeping with week. Consistency is fundamental in relation to constructing middle power and definition.
4. Q: Are there adjustments for novices or individuals with lower fitness tiers?
A: Absolutely! The exercising consists of adjustments for special health degrees. Beginners can begin with the simple variations of each exercise and progressively progress as they construct energy. Listen to your frame and modify as needed.
5. Q: Can I combine this Pilates abs exercising with different kinds of exercising in a unmarried consultation?
A: Yes, you could contain this Pilates abs ordinary as part of a bigger exercise consultation. It serves as an incredible complement to different sporting events along with aerobic or energy schooling. Always make sure a proper warm-up and cool-down for a properly-rounded health session.