Workouts

The 30-Minute, Pilates-inspired Abs Workout for a Solid Core

Are you hardcore? You will be soon, with this pilates-inspired workout.

Oblique Twist Curl
Jay Sullivan
Jay Sullivan
Duration 30
Exercises 9
Equipment Yes

The term core describes all the muscles in your torso, including your chest, shoulders, lats, midback, glutes, lower back, abs, and obliques. The problem is, women tend to work this area sporadically and only on one plane. (Think forward and back with crunches.) But powerful cores are built using four categories of movements, including front (anterior), lateral, rotational, and back (posterior) core exercises. And pilates, whether on the Reformer or on the mat, is renowned for doing just that.

We asked the mother-daughter team behind Hillard Studio Method, a Pilates-based training studio based in Charlotte, NC, to whip up a waist-whittling workout that will supercharge your midsection with each and every move, giving your core the attention it deserves so you can get sleek, defined, and stronger than ever. 

How to do it

Perform the following exercises as a circuit, completing one set of a move before going on to the next. (The end of one move will feed into the next.) Repeat circuit three to four times.

30-Minute Abs Workout

Exercise 1

Abs curl How to
Ab Curl thumbnail
-- sets
10 reps
-- rest

Exercise 2

Oblique Twist Curl You'll need: Medicine Ball How to
Oblique Twist Curl  thumbnail
-- sets
10* reps
-- rest
*Twist to the right

Exercise 3

Forearm Side Plank to Thread the Needle You'll need: Weight Plates How to
Forearm Side Plank To Thread The Needle  thumbnail
-- sets
8-10* reps
-- rest
*Weight on right forearm

Exercise 4

Side-to-side Hip Dip Plank How to
Side-To-Side Hip Dip Plank thumbnail
-- sets
10* reps
-- rest
*Per side

Exercise 5

Forearm Side Plank to Thread the Needle You'll need: Weight Plates How to
Forearm Side Plank To Thread The Needle  thumbnail
-- sets
8-10* reps
-- rest
*Weight on left forearm

Exercise 6

Oblique Twist Curl You'll need: Medicine Ball How to
Oblique Twist Curl  thumbnail
-- sets
10* reps
-- rest
*Twist to the left

Exercise 7

Superman You'll need: Weight Plates How to
Superman thumbnail
-- sets
10 reps
-- rest

Exercise 8

Frog Feet Lift You'll need: Medicine Ball How to
Frog Feet Lift thumbnail
-- sets
10 reps
-- rest

Exercise 9

Plank Knee Bend You'll need: Medicine Ball How to
Plank Knee Bend  thumbnail
-- sets
10* reps
-- rest
*10x slow, 10x fast, hold plank for 30-60 seconds
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