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Intense Workout

Pilates On The Floor

Intense   15 minutes

Target Areas: Core

Equipment: Exercise Mat

Carli Murphy
 		    Added By Carli Murphy
Pilates On The Floor
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Abs and glutes

Exercises

Set 1: 1 round
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
30 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Clams
Clams
20 seconds
Clams
Clams
20 seconds
switch sides

Set 2: 2 rounds
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconds
Hip Rock N Raises
Hip Rock N Raises
40 seconds
Roll Ups
Roll Ups
40 seconds
"O" Balance
"O" Balance
40 seconds

Set 3: 2 rounds
90-90 Crunch Taps
90-90 Crunch Taps
40 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Knee Hugs
Knee Hugs
40 seconds

Set 4: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconds
Glute Kickbacks
Glute Kickbacks
20 seconds
left side
Glute Kickbacks
Glute Kickbacks
20 seconds
right side
Pilates Left Side-Lying Leg Lifts
Pilates Left Side-Lying Leg Lifts
20 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
20 seconds
Upward Plank
Upward Plank
40 seconds

Set 5: 1 round
Left Mermaid Pose
Left Mermaid Pose
20 seconds
Right Mermaid Pose
Right Mermaid Pose
20 seconds
Thread the Needle Stretch
Thread the Needle Stretch
30 seconds
Savasana for Lower Back
Savasana for Lower Back
30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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