Three Minute Follow Along Pilates Ab Workout

Want a quick ab series to do at the end of your workout? Try this beginner Pilates sequence.

Technique Cues

Throught the series:

Look at the extended foot/feet to maintin proper form of the neck.
Lower the extended leg/legs at a height the lower back can maintain contact with the mat.
Maintain solid contact with the lower back on the mat throughout
Lift the upper trunk up and forward and stay in this position throughout the exercise.
Keep your core still. Imagine a full wine glass balancing on your belly button.

Roll up
Easier: legs can be slightly apart.
Pull the belly button into your spine.
Press your legs into the mat.
Inhale for prep.
Exhale as you curl up.
Inhale as you lift upright.
Exhale as you extend your arms past your toes.
Repeat the breathing pattern.

Single Leg and Double Leg Stretch:
Easier: Keep your head on the floor.
Inhale as you extend the leg.
Exhale as you switch.

Double Leg Stretch
Easier: Keep your head on the floor.
Inhale for prep.
Exhale as you extend the legs.
Inhale as you bring the legs and arms in.
Repeat the breathing pattern.

Criss Cross (Bicycle)
Inhale for prep.
Exhale as you try to touch your elbow with the opposite knee.
Keep your elbow wide.
Avoid pulling the neck.

Single Leg Straight Stretch (Scissors)
Keep your spine in neutral position
If it is too difficult to lower the leg all the way, lower it only half way.

Double Leg Straight Stretch (Leg Lifts or Double Dip)
Inahle for prep
Exhale as you lower the legs
Inhale as you pause
Exhale bringing the legs back to start
Don't allow the legs to drop too low where your lower back lifts

Leg Circles
Inhale for your first half of the circle, exhale for your second half
Maintain shoulders on the floor
Avoid rocking the hips

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