Ab & Core 
Mind & Body 
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20 Minute Mat Pilates
Equipment: No Special Equipment Needed!
This immersive 20 Minute Mat Pilates video with Coach Mere is a sweet, but short, Pilates session to do on those days where you want get in just a little strengthening and lengthening, or as an addition to another workout! You’ll see by the sweat that Mere led this one right after finishing a killer Spin Sculpt class.
Get ready to really hit those deep core muscles, focusing on control and deliberate movements. It’s a full body workout that won’t disappoint. Grab your mat!
*Don’t forget to warm up! See below for warm-up options*
Warm-Up Option #1
Cat’s 12 Minute Warm Up Spin: https://www.studiosweatondemand.com/classes/30-minute-spin-classes/12-minute-warm-spin-best-online-spin-classes/
Warm-Up Option #2
20 Jumping jacks
20 Bodyweight Squats
20 Alternating forward lunges
20 arm circles- 10 large / 10 small
Repeat 2-4 times
Warm-Up Option #3
Set a timer for 30 seconds for 10 rounds
1. Jog in Place
2. Butt kickers
3. Squats
4. Mountain climbers
5. Push ups
Repeat twice for a total of 5 mins
- Class Type: Ab & Core / Mat Pilates
- Trainer: Meredith
- Date: September 9, 2018
- Length: 21:20
- SWEAT Scale:
-
1-3 Sweat Drops:
Low to Moderate Intensity
-
4-5 Sweat Drops:
Moderate to High Intensity
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Set 1 ~ Core Warm-Up
-Basic Crunch 20 reps
-Bicycle 15 reps/side
-High Reach Reverse Crunch (heels tap down) 10 reps
-Slow Swimmer 10 reps/side
Repeat 1x
Set 2 ~ Killer Core
-Reaching Walk-out Push-ups 10 reps
-Elbow Plank till Everyone is Done or 30 seconds
-Squat Thrusts or Burpees
Repeat 1x
Set 3 ~ Ab Flattening Classics
-Sit-Ups 33 reps
-Elbow Plank till Everyone is Done or 30 seconds
-Classic Crunch in Reverse Table Top 33 reps
-SuperMan 10 reps
Repeat 2 x
Set 4 ~ Pilates Influenced Flab Firmers
-Roll-Ups 6 reps
-Corkscrew 6 reps per side
-Saw 6 reps per side alternating
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This pilates-inspired ab workout is perfect for when you want flatter abs because it targets all those deep abdominal muscles from the front, to the back, and to the sides (hello obliques).
Click play on this quick tummy toner anytime or as part of the popular WE LIFT 18-Week Guided Strength Training Program.
This workout does not include a cool-down, but we have some great options here!
Click HERE to sign up for the WE LIFT 18-Week Guided Strength Training Program!
Ab & Core: 10 Min of Tough, Part 2
Y’all love a sequel, so Brian’s bringing you a killer under 10-minute core workout that blasts your mid-section just like the original did. Cycling through 4 different ab exercises, you’ll improve balance and core stability while carving those washboard abs. Stack this one to one of your other favorite SSoD workout classes, or do it on its own when time is tight. Click play to carve it up now!
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The name says it all. Some of the best ab exercises you can do, and all in only 9 minutes. Let’s carve it up!
