A 10-Minute Pilates-Inspired Ab Workout for a Sculpted Core

The 30-Day Abs Challenge focuses on strengthening your core and sculpting your midsection. Get all the details on the challenge here.

If you've ever taken a Pilates class or done a DVD in your living room, you know just how effective this workout is for sculpting your abs. That's because every move starts by engaging your core (called your powerhouse in Pilates) and requires you to recruit those muscles for the duration.

You don't have to be very far into your workout to start feeling the burn, either. With the below Pilates-inspired routine from Elise Joan, Beachbody trainer and creator of Barre Blend, you'll feel stronger in just 10 minutes.


The Workout

Do:​ each of the moves for 1 minute before moving onto the next exercise.

  1. Roll Up:​ If you need a modification, try a sit-up or crunch variation instead.
  2. Scissor:​ To modify, bend your knees as you pull them in and extend them out at a 45-degree angle.
  3. Rock and Roll Up:​ You don't need to come all the way up to your tailbone; only rock as far as you're able.
  4. Supine Twist:​ Keep your shoulder blades on the ground as you strengthen your core and stretch your back.
  5. Tricycle:​ Engage your abs the entire time and avoid crunching your neck forward. To modify, place your hands behind your head, elbows flaring out.
  6. Criss Cross:​ Use your obliques to pull your knee toward the opposite elbow, not your neck.
  7. Double Leg Lift:​ Only lower as far as you can without your back lifting off the ground.
  8. Dig and Drag:​ "Keep your abs drawing in, rather than pushing out," Joan says.
  9. Hip Lift:​ Pulse your hips just a few inches up and down. This movement should come from your abs and pelvic floor.
  10. Roll Down:​ Keeping your toes on the ground will make it easier to balance in this position.

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