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12-Minute Pilates Abs Workout

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About This Workout

This workout will help you strengthen (and stretch) your abdominals, obliques and lower back--without any equipment. Coach Nicole will take you through one short set of 11 Pilates 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: 12 minutes
  • Equipment: Body weight, mat (optional, for cushioning)
  • Type of Workout: Strength training (toning) & flexibility
  • Muscles Worked: Core (abs, obliques, lower back)
  • 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. If you're new to Pilates, some of these exercises will cause fatigue in your neck muscles, but the more you practice the stronger your neck will become. If necessary, use one hand for light support behind your head and neck during exercises, or relax back down to the mat until you're ready to go again.

Member Comments

  • Wow! Im a beginner this is awesome as a daily routine. - 10/14/2014 1:42:41 PM
  • Actually This is great job, love the stretching at the end of the workout....will definitely incorporate into my daily schedule .I love all of Coach Nicole's videos that I've followed...Thanks lots......Coach Nicole ...good job.. - 10/12/2014 9:13:59 AM
  • I've been doing Coach Nicole's 10-min crunchless core workout for a while now - and thought I'd change it up! This was MUCH more difficult and I had to do lots of modifications. I could see it and hear it OK (there is some background noise it's true, like a party going on in the next room) but it didn't put me off and I could still hear Nicole clearly.
    - 10/12/2014 2:21:15 AM
  • Wish I could get the audio part. only have video on all Sparkvids :(
    - 10/11/2014 11:55:31 AM
  • I could hear people talking in the background which was really off putting - 9/28/2014 7:59:23 AM
  • Great work out love it - 9/17/2014 2:15:52 AM
  • Video will not load. Only hearing sound.
    - 8/28/2014 12:17:30 PM
  • can't get workouts to open - 8/12/2014 3:57:34 PM
  • These quick work-outs help so much when I'm short on time. They also wake me up in the mornings. The different levels give me something to work towards. Thanks Coach Nicole and SparksPeople. - 7/3/2014 6:38:04 AM
  • Excellent video. I have been doing to Skinny Jeans and am at the end of my challenge with 2 days to go. I went through it twice today. WooHoo! I wonder if there is a way to add the videos to my favorites on the exercise tracker, where I can get back to the video from there? There are several I want to reuse. - 5/31/2014 7:29:18 PM
  • I cannot make out what Nicole is saying with the background echo. I think she forgot to put her mike on. - 5/31/2014 7:07:23 AM
  • I love all of Coach Nicole's videos that I've tried, but it's REALLY hard to hear her spoken cues the way her voice echoes in the studio. =/ - 5/10/2014 2:37:40 PM
  • This is great, love the stretching at the end of the workout....will definitely incorporate into my weekly workouts. - 4/25/2014 9:54:10 AM
  • Really great work out. I liked it. I will add it to my faves. Thanks Spark! :) - 3/31/2014 4:57:12 PM
  • Wow! I'm a beginner, and I only made it a few minutes in but I can definitely feel my abs and the muscles in my back working! I'm going to have work up slowly to making it through the whole workout. :) Thank you Nicole! - 3/31/2014 9:35:14 AM