10 Minute Beautiful Ab Sculpt Pilates Workout | 7 Day Ab Challenge

Pilates is a great way to strengthen your core, including your abs. Here are some ideas for a Pilates ab workout:

Beginner options:

• Pelvic tilts: Lie on your back with knees bent and feet flat on the floor. Inhale and press your lower back into the mat, then exhale and tilt your pelvis up, engaging your abs. Repeat 10-15 times.
• Dead bug: Lie on your back with knees bent and feet flat on the floor. Extend one arm straight up towards the ceiling and the other straight out to the side. Inhale, then exhale and lower the extended leg towards the floor while keeping your lower back pressed into the mat. Repeat on the other side, then switch arms and legs. Do 10 repetitions per side.
• Marching plank: Start in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels. Engage your core and alternate bringing your knees towards your chest in a marching motion. Keep your hips stable and avoid arching your back. Do this for 30-60 seconds.

Intermediate options:

• Hundred: Lie on your back with knees bent and feet flat on the floor. Lift your head and shoulders off the mat, keeping your neck long. Rapidly pump your arms back and forth in small motions for a count of 5. Inhale for 5 counts, then exhale for 5 counts while pumping your arms. Repeat for 10 sets of 5 breaths.
• Bicycle crunches: Lie on your back with knees bent and feet flat on the floor. Place your hands behind your head. Engage your core and twist your torso to bring your opposite elbow towards your knee while extending the other leg straight out. Alternate sides in a cycling motion, keeping your shoulders off the ground and your lower back pressed into the mat. Do 10-15 repetitions per side.
• Side plank with hip dips: Start in a side plank position with your elbow directly under your shoulder and your hips stacked. Engage your core and lift your hips slightly off the mat, then lower them back down. Repeat 10-15 times on each side.

Advanced options:

• Plow pose: Lie on your back and lift your legs straight up towards the ceiling. Engage your core to press your lower back into the mat and hold your legs straight up. You can clasp your hands behind your thighs for added support. Hold for 30-60 seconds.
• Teaser: Lie on your back with your legs extended straight up and your arms reaching overhead. Engage your core and slowly lift your head, shoulders, and upper back off the mat, reaching your arms further forward. Hold for a few seconds, then slowly lower back down. Repeat 5-10 times.
• Swimming: Lie on your stomach with your legs extended straight back and your arms extended out in front of you. Engage your core and lift your head, chest, arms, and legs slightly off the mat. Hold for a few seconds, then slowly lower back down. Repeat 10-15 times.

Remember:

• Breathe deeply throughout your workout.
• Focus on quality over quantity.
• Modify exercises as needed to suit your fitness level.
• Listen to your body and stop if you feel any pain.

There are many great Pilates ab workout videos available online YouTube that you can follow along with. You can also find Pilates classes at most gyms or fitness studios.