Advanced Pilates: Intense Abs & Core Burn

Equipment Required: Exercise Mat

Workout Overview:
Ab Work
o Frogs
o Point/Flex

Hundreds

Roll Ups
o Hands behind head
o Pulses at halfway point
o Rotation at halfway point

Roll Over w/Jackknife

Rolling Like a Ball
o Add “hover” and “leap”

Ab 5
o Single Leg Stretch
o Double Leg Stretch
o Single Straight Leg
o Double Straight Leg
o Criss Cross

Planks
o Downward Dog Leg Travels
• Knee to chest
• Knee to opposite elbow
• Knee to same side elbow
• Knee flexes

Push Ups
o Halfway Pulses

Bridges
o Roll Up and Down
o Single Leg Variation
• Pulses at top
• Leg lowers/lifts
• Leg circles

Teasers
o Build up from feet down to full teaser

Kneeling Side Kicks
o Front/Back
o Pulses Up

Prone Work
o Swimming
o Swan Dive

Unwinding