10-Minute Crunchless Core Workout

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About This Workout
This workout will help you strengthen (and stretch) your abdominals, obliques and lower back--without performing a single crunch or sit-up! Coach Nicole will take you through one short set of Pilates-style exercises (plus stretches) for a complete core challenge. If you're new to Pilates, we recommend that you watch our short Intro to Pilates video first.
  • Length: 10 minutes
  • Equipment: Mat (optional, for cushioning)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Core (abs, obliques, lower back and hips)
  • Fitness Level: Beginning to advanced; since this workout has few transitions, it may also be suitable for individuals with limited mobility.
  • Impact: Low-impact
  • Safety Precautions: A mat will help cushion your body while lying on the floor. Shoes are optional during this Pilates workout. Always work at your own pace and level, using modifications whenever necessary.
  • Extra Tip: Only complete as many exercises as you can using good form, taking a break as needed. As you progress, try to finish the entire video.

Member Comments

  • Need to strengthen my abs! Felt the burn! - 11/13/2015 8:23:59 PM
  • If I am feeling burn throughbupper thighs am I doing something wrong, or is that normal? - 11/10/2015 6:41:22 AM
  • I usually do crunches and feel nothing, but felt my core engaging doing this workout. It was hard but I was glad to get through it and grateful for the stretches at the end which felt like a reward! - 11/4/2015 12:24:20 AM
  • I started out on the floor but it was just too hard on my lower back (aka spare tire) so I tried it on my bed believe it or not. The bed adds a good bit of instability but it was so much less painful and I could keep going. So I gave it my best. Will keep on trying. this might only be 10 minutes but it was definitely a challenge! - 10/28/2015 10:51:34 PM
  • omg! very hard for just beginning but I will keep working at it - 10/23/2015 12:22:05 PM
  • I just started, did my workout this morning. I will try later today or tomorrow. Looks like it will definitely challenge the core. - 10/23/2015 9:32:02 AM
  • Core-wise, I could do this routine. Where I have the problem is in my hip flexors and how they are stressed when moving while the body is in a V shape. I have small hip capsules and I found out quickly years ago that Pilates was very painful for me due to this issue.

    And, this routine, as with most, will have to be modified by those who are considerably overweight (especially if they are new to exercise). It is a combination of the body getting in the way of itself for movement as well as the extra weight posing a balancing and strength issue. For those of you who are not considerably overweight, try strapping on 50 to 100 pounds distributed all over your body, but concentrating mainly on your core, hips and thighs, and you will see what I mean. :) - 10/20/2015 8:40:50 AM
  • GREAT WORKOUT!!!! - 10/16/2015 9:21:25 AM
  • This would be too hard for me right now, SOOO, I altered them for a sit-down w/o. I still felt it! It is a nice option to Nicole's seated core w/o that I've been doing for 2 weeks. - 10/13/2015 1:12:41 PM
  • Might be only ten minutes of exercise, but I found this really challenging. Felt great to try something new and mix it up. - 10/10/2015 12:11:04 PM
  • Having difficulty getting thru these. - 10/7/2015 8:29:06 PM
  • Love the crunchless core routine...can definitely feel those abs workin! - 10/4/2015 10:48:01 AM
  • just stared - 9/20/2015 7:39:49 PM
  • just started - 9/20/2015 7:39:06 PM
  • I just started - 9/20/2015 7:38:36 PM