This is a 10 minute deep core workout you can do at home, at your own pace. It’s a bit of a spicy one but in a good way and is guaranteed to leave you feeling strong through your core.
The focus here is slow, controlled movement to really switch your abs on properly. You can use a Pilates ball to make it more challenging, but it’s completely optional.
Instructions
Step 1
We start with frog leg taps with arm sweeps. Lying on your back, bring your legs into a frog position, tap them away from you and bring them back in, while the arms reach overhead and return. It’s a nice way to wake everything up and get your core engaged from the start.
Step 2
You’ll then repeat this with the ball between your feet. This just adds a bit more inner thigh and core activation and makes you work that little bit harder.
Step 3
Next, we go into Pilates 100s with the ball. Legs extended, ball between the feet, lifting the head, neck and shoulders and pulsing the arms. This one really builds heat through the core and gets everything switched on.
Step 4
From there, into leg lowers with the ball. Keep your lower back grounded as you slowly lower the legs away and bring them back up with control, this really targets the lower abs.
Step 5
We then move into single leg lowers. Both legs up to the ceiling, lowering one leg at a time and bringing it back up before switching sides. It’s simple but you’ll definitely feel it.
Step 6
After that, we add in scissor kicks, keeping the legs long and controlled as you switch. This just increases the intensity slightly while keeping that focus on control.
Step 7
You’ll then repeat this section again but with your head, neck and shoulders lifted, chin tucked slightly towards your chest. This makes it a lot more challenging through the upper abs.
Step 8
To finish, we go into criss-cross leg lowers. Legs up towards the ceiling, crossing one foot over the other as you lower them down, then back up and switch the cross. It’s a tough finisher and really works the whole core.
Workout Notes
Short, simple, but very effective! Perfect if you want something quick that still feels like you’ve really worked.