15-Minute Everyday Pilates Ab Workout (No Equipment)

Hi, I'm Lindsay Baumgren of NourishMove Love, and this is your 15 minute mat pilates with an emphasis on the core. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of my YouTube community for more accountability and support. All right, you guys, we are taking it down to the mat today. No equipment, just your body weight. We are going to fly through 15 MAT Pilates AB exercises that all emphasize those deep core muscles. We're going to get after that core today and it's going to be in a variety of exercises. You have 15 of them and it's no repeats. You're going to do each exercise for 40 seconds of work followed by a 20 second transition. And we are just going to crank this out. No warmup, no cool down. You can add it on or do it as a standalone 15 minute workout. Are you ready, Rachel? Let's go. Let's do it. Awesome. Rachel will be offering modifications throughout this core workout, so if you need them, follow along with Rachel. Or you can take this scaled up advanced version with me. Or we're going to start by hitting our backside. Our warmup is going to get right into it. We're going to go with Pilates. A bent knee. Okay. The bent knee stretch. So I'm going to hover one leg off the mat. Rachel's going to keep one leg on the mat. I'm just going to give a knee pull and a knee pull. Just switch and switch. Hugging that knee to your chest option to keep the neck and shoulders on the mat like Rachel. Or have the neck and shoulders lifted off the mat right here with me. Just switch and switch. Pulling that knee to chest. 40 seconds here and then we'll transition. We're getting all Pilates inspired exercises here. We're really going to hit those deep transverse abdominals. Nice. I like thinking about a blueberry resting on my belly button. And I'm squishing that blueberry. Nice. Or a marshmallow under my low back. And I'm squishing the marshmallow into the mat as I pull the knee towards the chest. Nice. You got it right here. 10 more seconds and we're gonna rest and transition. Keep going. Final five, four, three, two, and rest. Rest for 20 seconds. You can take your neck and shoulders down to the mat. Now we're gonna take that to a straight leg again. Rachel's gonna keep one leg on the mat. I'm gonna have both hovering. You're gonna give me a double Pulse. So pull two, switch. Pull two and switch. You go in five. Here we go. Set yourself up in three, two, and go. So pull two, switch. The pole is just a tiny pull. I actually want you to think less about pulling your leg up towards your face and more about reaching your toes as far away from you as you possibly can. Reach those toes away. Pull two and switch. Rachel and I are just going to go to slightly different cadence here as she has one leg resting on the mat. Pull two and switch. Pull two and switch. Again, neck and shoulders can be on the mat or. Or lift it up. You get it to side. Pull two and switch. Nice. Final 10 seconds, team. Final 10 seconds. You got this. Pull two and switch. For five, four, three, two, and recover. Nice. From here, I'm again have one leg out. One leg is going to come up. It's two circles. So draw two circles right there and then switch. Rachel's going to keep one leg resting on the mat. I'm going to have one leg lifted. This time my neck and shoulders are going to be on the mat. Lift one leg up. Doesn't matter which 1. Draw two circles in three, two. Let's go. So it's two circles. Pretending like your big toe is a pencil. And switch. Two circles on the other toe. Some cues that really help me stay focused here. It's a small movement. Is a pencil on my big toe drawing two tiny donut sized circles. I also like to think about second adding a teacup right on my pubic bone, keeping those hips as stable as possible. The bigger the circle, the more hip movement you're going to get. You want to keep those hips nice and stable throughout this movement. Don't spill the teacup resting on your pubic bone. Nice. Final five, four, three, two. And rest and recover. We're going to go into the infamous Pilates teaser. Roll up. So I'm going to start with bent knees right here. And I'm going to roll up, straighten my legs, and reach for my toes. Roll back. Okay. Rachel's gonna stay on the mat and just go to a straight leg and bent leg. All right, Pilates teaser. Arms can be at your side or behind your knees. We go in three, two. Let's go. So I start here. Inhale, exhale, reach, and then roll back with control. Inhale, exhale, reach. Whoo. That one was a little bit challenging. And roll back with control. Inhale, exhale, reach again. Thinking about getting those toes as far away from my body as I can. Lowering with control. And control is what I'm focusing On in this. Roll up. Nice. Inhale, exhale, reach. You want to think about exhaling during the hardest portion of the movement. For me, that's the roll up and reach. Exhale, inhale. Down with control. 5, 4, 3, 2, and 1. Nice. From here, we're going to go crisscross obliques. Very similar to a bicycle crunch. Hands are going to come behind the head. Rachel's going to give you bent knees. I'm going to go with a straight leg. Switch and switch. That's where we're going to go. Okay, you're going to get up to that Bicycle crunch or crisscross obliques in three, two. Let's go. So it's here and here. It's slow and controlled. Actually. I want you to think less about bringing your elbow towards your knee and more about bringing your shoulder to your knee. Shoulder to knee. That's really going to get you up and lifted. Exhale, reach across the body. Think shoulder to knee, not elbow. Shoulder to knee. Shoulder to knee. Shoulder to knee. Your opposing elbow is a kickstand on the ground. Nice work, team. You got this. 10 more seconds here. 10 more seconds. Push through it. Awesome job. Final four. Three, two, and recover. Nice. This time I'm going to take my legs flat on the ground, making a nice V. I'm going to go to a full body roll up. Rachel's actually going to start in a seated position and I'm going to take my hand and I'm going to pretend like I'm sawing off my big to so full body roll up, reach and saw my toe off. And then roll back and then I'll reach across and saw the other toe off. Rolling back in 3, 2, 1. So Rachel's just going to do a sit back. I'm doing a full body roll up. Full body roll up, Reach across the body. Saw the toe off. Think about sawing your big toe off. Your foot reaching all the way up slow and control. Reach across, rotate there. It is violent. For a very peaceful workout, like sawing your toe off. What? Visual. It just really. It is those visual cues that really come up and you just go right after that big toe gives you that nice big full rotation. That's really what we're going for, is that big full rotation. Rolling up with control, rolling back with control. Full rotation for 5, 4, 3, 2, and 1. Awesome job. From here, you're gonna roll back into what I would call reverse plank. I don't want my shoulders to creep up towards my ears. Nice extension here in the neck. Okay, I'm gonna go in, extend, in, out, bend, extend, bend, kick out. 40 seconds in three, two. Let's go. Legs are straight. Pull in, extend. In and out again. Thinking about keeping nice tall neck. Shoulders are out of the ears. Nice again. Thinking about getting those toes as far away from my body as I point. In, out, in, extend. Nice thing about long muscles right here. Lengthen through the toes. Nice work. Pull in, kick out. Pull in, push out. You got it. In, out, in and out. Nice work. Keep with it. Use that breath. You're almost there. It's 5, 4, 3, 2, and 1. Nice work. You're going to roll up from here. Rachel's going to go to lying on our back. Classic Pilates 100. We're going to do it from a seated position, so if you need to hold on here, you can hold on. And we're going to pump, pump, pump, pump. I'm going to do it in a seated position. Rachel's going to do it from the mat. 40 seconds of Pilates 100. Roll back on your sit bones. Hold it here, hold here, and just start to pump those arms. Now, if you can straighten your legs, that's advanced Pilates. I'm not quite there yet, so I'm going to go right here with the bent knee sitting back on my sit bones. The farther you sit back, the deeper those core muscles are going to have to engage those deep core muscles. Turn on tiny pumps with the arms. Tiny flutters. Just pump and pump. Isometric hold for the core, adding a little bit of instability by pumping those arms. You got it. Come on, stay with it. Tiny pumps for 10, 9, 8. You got this. 7. Stay with it. 6, 5, 4, 3, 2. And recover. Roll yourself up. Awesome job. We're gonna go up and over to a forearm plank. Forearm plank. We're going to come into a forearm plank. Rachel's going to take it from her knees. I'm going to take it from my toes. You're going to give me a body saw where you're going to reach your nose towards your fingers, roll back, and then a leg lift. One body saw, one leg lift. You'll alternate your leg lifts. Find your forearm plank and set up. You're there in three, two. Let's go. So nose to fingers, set. Back, lift the leg, find that plank. Forward, back, and lift. Set down. Forward, back, and lift. You can always take this to your knees. Reach the nose to the fingers. Back. Nice work. Getting an upper body burn right there. Rear leg lift right there for the glutes up, back. Deep core is turned on Shoulder blades are pulled apart. Nice work. Pull up on your kneecaps. Push back on your heels. Yes. You can finish. Final five, four, three, two. And recover. Awesome job. You guys recover for 20 seconds, and then from here, you're gonna come into a tabletop position. Let's go. Right knee on the mat. Left leg is gonna scoop around. I'll try not to kick you, Rachel. Scoop and kick. Scoop on that right knee. Kick on the left leg. Scoop, inside leg lift in three, two. Let's go. Scoop. Hollow at the core. Set it down. Lift the leg to the side. Bring it back. Scoop and lift on that scoop. Think about rounding through that spine. Set the knee down. Side leg lift. There it is. Give me the scoop and the leg lift. Nice work. You're hitting the core. Lower abs are turned on. Glutes right there. Glutes and hips. Nice work, team. Yes. You got it. 10 more seconds here. 10 more seconds. Yes, you can. One rep at a time. So scoop and lift for three, two, and you're done. Go ahead. Roll all the way down to your side. We're come over into side lying. Arm can be out right here. I'm going to have both legs lifted. Rachel's going to keep her inside leg on the mat. Bend, extend, reach for the toes. Down and out. That's where we go in three, two. Let's go. Let's go. Bend, extend. Reach for the toes lower down. Take it down, kick out with in reach and lift again. How far can I get those toes away from my body? And then on that reach, can you lift yourself up towards your toes? Really cinching through those side abs, those oblique muscles. Lift and reach. Nice work. Take it down, kick out. In, up and lift. Awesome job, you guys. You got this. Nice work. Right here. Kick. Keep going. Reach. Nice work. We're on move. 11 of 15. Final three, two. And rest and recover. We're gonna roll back over, and this time, we're all going to start in that kneeling plank position on our forearms. Kneeling plank. And you're simply going to have your toes tucked and you're going to roll, roll. Down, down, up, up, down, down. Rolling. Plank. So knees are going to hit the mat, and then they're going to pop off one at a time. Really targeting those low abs in through. Three, two. Let's go. Let's go. Lift, lift. Down, down, up, up, down, down. Your knees are just gently tapping that mat for a second. You want to keep constant tension on those low abs. Hup, hup. Down, down, up, up, down, down. You got this, guys. Nice work. Nice work. Pull the shoulder blades apart. Keep breathing through it. Planks are tough, but so are you. 10 more seconds. Yes, you can. Yes, you can. Finish strong right here. Final five. Four, three, two. And recover. Nice work. We're gonna switch and face the other direction. And now my other leg is gonna wrap around. Same thing. We're gonna do the scoop and lift. Make sure we give each other plenty of space here. Right here. So I'm gonna scoop and lift other direction. Scoop and lift other direction. You're there. In three, two. Let's go. Scoop, round through that spine and lift to the side. Nice. Scoop and lift. Right here on the scoop. Think low abs. Really tuck and round through that spine. On that leg lift. I want you to think about your outer glutes, your outer hips all working for you. Scoop and lift. Nice work. Scoop, scoop, and lift. There it is. Classic Pilates right here. Working that deep core, glutes, and core. Come on. 10 more seconds. Yes, you can. Then we're back on Those obliques in 4, 3, 2, and 1. Set it down. Other side. Again that side lying position. Rachel's gonna keep her inside leg on the mat. I'm gonna have both sides hovering. Bend, extend, reach, and down. That's where we're gonna go. You're almost there, team. Almost there. We have two moves left. This and one more. Stick with it. You're there in three, two. Let's go. Bend, extend. Reach up. Take it down. Bend, kick out to meet. Bend, extend, and reach. Nice work. Take it down, kick out in, lengthen through those toes. Reach up through those obliques right here. Lower abs are turned on. Now we're gonna hit those upper obliques right there as you reach yourself up towards your toes. You got it. Reach. Nice work. Take it down. Ten more seconds here. Yes, you can. Big lift and reach. Awesome job. Nice work. Final 5, 4, 3, 2. And recover. Final move, Rachel. It's our final move. Pilates roller boats. One of my favorite moves. Start with the knees bent. I'm going to roll myself up to a seated position, try and straighten my legs and hold for a three count and then roll back. Rachel's just going to hold the bent knee. All right, you guys, it's your final move. Let's go in three, two. Let's go. Roll yourself up. C. Curve through that spine. Straighten and hold. Hold for 3, 2, 1. Back to that knee. Roll yourself back. Roll yourself up. Kick those legs out and hold. Hold for three, two, one. Roll it in. You'll see those legs shaking. Everything is shaking. You're at the end of this 15 minute Pilates core workout. Yes, you can. Nice work. Roll it back. Everything you got right here. Kick those legs. How straight can you get them? Nice isometric hold. And then roll it back, scooping through that core. You're almost there. You. Yes, you can. Last one. We're going to hold for five seconds and you're done. Final five, four, three, two, and one. Roll it back. Awesome job, Rachel. There you go, Linds. Nice work. Team. That is your Pilates core on the mat. I hope you loved it and we'll see you back on the mat for another workout soon. Awesome job knocking out that Pilates mat workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I've queued up another Pilates workout you might enjoy here. Otherwise, I'd love for you to join me in a two week Pilates challenge. You can find it all in this playlist right here. Have a great day.