5 Minute Pilates Ab Workout

Looking
to
squeeze
in
a
quick
ab
workout
but
don’t
have
much
time?
Trust
me,
I
get
it!
Between
work,
family,
and
life
in
general,
finding
time
for
yourself
can
feel
like
an
impossible
task.
That’s
why
I
love
Pilates
so
much,
especially
for
the
abs.

In
just
5
minutes,
you
can
work
all
the
angles
of
your
core,
leaving
you
feeling
strong
and
energized.
This
workout
will
target
your
upper
and
lower
abs,
as
well
as
your
obliques,
giving
you
a
complete
core
workout.
The
best
part?
You
can
do
it
anywhere.

1.
Double
Leg
Stretch

This
move
really
works
both
your
upper
and

lower
abs
simultaneously,
while
also
encouraging
flexibility
in
the
hips.

• Start
  by
  lying
  on
  your
  back
  and
  hugging
  both
  knees
  into
  your
  chest.
• Exhale
  as
  you
  lift
  your
  head
  and
  chest
  into
  a
  crunch
  position.
• Inhale
  as
  you
  reach
  your
  arms
  overhead
  and
  your
  legs
  out
  diagonally.
• Then,
  exhale
  as
  you
  bring
  your
  knees
  back
  to
  your
  chest
  and
  repeat.

What
to
avoid

As
you
extend
your
legs,
it’s
common
for
the
lower
back
to
arch.
Try
to
keep
your
spine
pressed
into
the
mat
the
entire
time.
If
your
neck
feels
tense,
focus
on
lifting
your
chest
and
shoulders
from
the
ribs,
rather
than
pulling
your
neck
forward.

2.
Single
Leg
Stretch

Single
leg
stretch
isolates
one

side
of
your
abs
at
a
time,
giving
those
deep
core
muscles
extra
attention.

How
to
do
it

• Lie
  on
  your
  back
  and
  hug
  your
  right
  knee
  toward
  your
  chest.
• Lift
  your
  head
  and
  shoulders
  as
  if
  doing
  a
  crunch,
  and
  extend
  your
  left
  leg
  diagonally
  off
  the
  ground.
• Inhale
  as
  you
  switch
  legs,
  bringing
  your
  left
  knee
  in
  and
  extending
  your
  right
  leg.
• Exhale
  as
  you
  switch
  back.
  That’s
  one
  rep.

Keep
the
extended
leg
lifted,
aiming
for
a
diagonal
line
instead
of
letting
it
drop
too
low,
which
can
strain
your
back. Gently
hug
your
knee
in
without
pulling
too
hard.
The
focus
should
be
on
the
abdominal
work,
not
how
close
your
knee
gets
to
your
chest.

3.
Criss
Cross

As
one
of
the
best
exercises
for
your
obliques,
this
one
will
have
your
waistline
working
hard!

• With
  your
  hands
  behind
  your
  head,
  bring
  your
  right
  knee
  in
  toward
  your
  chest.
• Exhale
  as
  you
  twist
  your
  left
  elbow
  toward
  your
  right
  knee.
• Inhale
  as
  you
  switch
  legs
  and
  twist
  your
  right
  elbow
  toward
  your
  left
  knee.
• Keep
  alternating
  sides.

What
to
avoid

Keep
your
elbows
wide
and
your
hands
light
behind
your
head.
Your
core
should
drive
the
movement,
not
your
neck.
Stay
mindful
of
your
lower
back,
keeping
it
pressed
against
the
mat
to
avoid
strain.

4.
Double
Leg
Lowers

This
move
is
a
killer
for
your
lower
abs,
and
holding
that
crunch
position
intensifies
the
work
on
your
upper
abs
as
well.

How
to
do
it

• Lie
  flat
  with
  your
  legs
  straight
  up
  in
  the
  air.
• Place
  your
  hands
  behind
  your
  head,
  and
  lift
  your
  shoulders
  into
  a
  crunch.
• Inhale
  as
  you
  lower
  both
  legs
  toward
  the
  floor,
  and
  exhale
  as
  you
  lift
  them
  back
  up.
• Keep
  your
  lower
  back
  glued
  to
  the
  mat.

This
is
key:
if
your
back
lifts
off
the
mat,
your
lower
abs
aren’t
fully
engaged.
Lower
your
legs
only
as
far
as
you
can
while
maintaining
control. Remember
to
inhale
as
you
lower
and
exhale
as
you
lift.
Your
breath
supports
your
core
engagement.

5.
Scissors

Scissors
help
lengthen
and
strengthen
your
legs
while
working
those
lower
abs.

• Start
  with
  both
  legs
  straight
  up
  toward
  the
  ceiling.
• Curl
  your
  head
  and
  chest
  up
  into
  a
  crunch,
  and
  grab
  behind
  your
  right
  thigh
  (or
  ankle,
  if
  you’re
  flexible).
• Inhale
  as
  you
  switch
  legs,
  grabbing
  behind
  the
  left
  thigh.
• Exhale
  and
  repeat.

What
to
avoid

Control
the
scissor
motion
by
engaging
your
abs
the
whole
time.
Don’t
just
let
your
legs
swing
back
and
forth.
Keep
your
chest
lifted
to
avoid
straining
your
neck,
but
if
it
gets
too
much,
you
can
rest
your
head
on
the
mat
while
still
moving
your
legs.

6.
Criss
Cross
Scissors

This
exercise
combines
oblique
work
with
lower
ab
strength.
It’s
a
true
multitasking
move!

How
to
do
it

Like
the
regular
Scissors,
but
with
a
twist—literally!
Bring
your
hands
behind
your
head
and
as
you
bring
your
right
leg
up,
twist
your
left
elbow
toward
it.
Switch
legs
and
twist
your
right
elbow
toward
your
left
leg.
Continue
alternating
sides.

Let
the
twist
come
from
your
core.
Keep
your
elbows
wide
and
think
about
rotating
from
your
waist
rather
than
pulling
with
your
neck. Keep
the
leg
that’s
extending
out
at
a
high
diagonal
to
protect
your
lower
back. 

Pay
Attention
to
These
Common
Mistakes

Let’s
talk
about
some
common
mistakes
people
often
make
in
ab
workouts
and
how
to
fix
them.

Going
too
fast

Pilates
is
about
control,
not
speed.
Fast
movements
can
cause
you
to
use

momentum
rather
than
muscle.
Slow
down,
and
focus
on
feeling
the
burn.

Breath-holding

Holding
your
breath
makes
your
body
tense
and
prevents
you
from
fully
engaging
your
core.
Make
sure
you
breathe
deeply,
following
the
inhale
and
exhale
cues.

Over-relying
on
your
neck

If
you’re
pulling
on
your
neck
or
feel
strain
there,
it’s
a
sign
you’re
not
engaging
your
abs
enough.
Keep
the
movement
coming
from
your
core
and
modify
by
keeping
your
head
down
if
necessary.

Why
You
Should
Do
This
Workout
Regularly

Consistency
is
key
when
it
comes
to
Pilates.
Even
though
it’s
a
quick
5-minute
workout,
doing
it
regularly
will
help
you
build
strength
over
time.
Here’s
what
you
can
expect
from
making
Pilates
a
regular
part
of
your
routine:

• 
  Stronger
  Core:
  With
  each
  move
  targeting
  different
  parts
  of
  your
  abs,
  this
  workout
  will
  tone
  and
  strengthen
  your
  entire
  core,
  including
  your
  obliques
  and
  lower
  abs.
• 
  Improved
  Posture:
  As
  you
  strengthen
  your
  core,
  you’ll
  naturally
  improve
  your
  posture,
  which
  helps
  with
  everything
  from
  sitting
  at
  a
  desk
  to
  carrying
  heavy
  bags.
• 
  Reduced
  Back
  Pain:
  Pilates
  helps
  strengthen
  not
  just
  your
  abs,
  but
  also
  your
  back
  muscles,
  which
  means
  less
  strain
  and
  fewer
  aches
  in
  your
  daily
  life.

Wrapping
It
Up

That’s
it!
In
just
5
minutes,
you’ve
worked
your
core
from
every
angle,
strengthening
not
just
your
abs,
but
your
entire
center.
Doing
this
routine
a
few
times
a
week
can
lead
to
noticeable
improvements
in
your
strength,
posture,
and
overall
core
stability.