Printable 12-Minute Pilates Abs Workout

Warm Up (Rib Slide)

10 reps

Lie on your back, spine neutral, knees bent, feet flat on the floor, and arms extended in line with the shoulders.

Inhale to prepare. Exhale and use your abs to lift your shoulder blades away from the mat, bringing your ribcage closer to your hips, as your arms lower down to your sides. Inhale and hold, gazing towards your belly. Exhale and slowly roll back down to the start position to complete one rep.

The Hundred

Hold and Pump Arms 100 times

Lie on your back, spine neutral, knees bent, feet flat on the floor, and arms parallel to the floor.

Keeping your abs engaged, and shoulder blades lifted, pump your arms up and down at your sides, keeping them stiff and straight. Inhale for 4 pumps and exhale for 4 pumps, keeping the rest of your body still.

Use one hand to support your head or neck, if necessary. Add challenge (and eventually progress) by lifting your legs up to a table top position, straightening them in line with the hips, or lowering your straight legs down at about a 45-degree angle. 

Single Leg Stretch

8 Reps

Lie on your back, spine neutral, knees bent in a table top position, and shoulder blades lifted away from your mat (to engage your abs).

Inhale to prepare. Exhale and bring your right knee in, extending your left leg out as you reach your right hand toward your right ankle and your left hand toward your right knee. Pulse twice. Inhale and switch to the other side, exhaling as bend the left knee towards you and straighten the right leg out, pulsing twice.

Keep your abs engaged, shoulder blades lifted, and gaze towards your belly.

Single Straight Leg Stretch

8 Reps

Lie on your back, spine neutral, knees bent in a table top position, and shoulder blades lifted away from your mat (to engage your abs).

Inhale to prepare. Exhale as you straighten both legs, bringing your right leg towards you (and reaching for that ankle) and extending your left leg down.  Pulse twice. Inhale and switch to the other side, lowering your right leg and lifting your left leg. Exhale as you reach for your left ankle and straighten the right leg out, pulsing twice.

Gently pull your leg towards you to feel a nice stretch on the back of the thigh. Bend your knees if necessary.

Double Leg Stretch

8 Reps

Lie on your back, spine neutral, knees pulled in towards your chest, hands at your ankles, and shoulder blades lifted away from your mat (to engage your abs).

Inhale as you extend your arms and legs out, at about 45-degree angles, and exhale as you sweep your arms around and bring your knees back towards your chest, reaching for your ankles.

Don't allow your back to arch up away from your mat.