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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

  • I deffantly need a core work out harder then it seems. I deffantly need a core work out Ihad trouble with the alternating leg lifts do to balnce I wounder if I could try a different excersice during that section. Myabs are sore now. - 9/17/2014 1:41:41 PM
  • I love this crunchless core workout..I don't like all the jerky pulling on my neck when you have to do standard crunches - 9/16/2014 10:43:30 AM
  • I am not a person who enjoys to do 'the burn' or 'blast' type exercises - but I manage these short videos very well. I know I need to strengthen my core muscles, and I've been doing this every other day for a while - very encouraging to feel how much stronger I am. Coach Nicole is a gem! - 9/16/2014 2:48:59 AM
  • Upset at myself for avoiding this during my pregnancy. I didn't realize how little modification in needed! Doable at 34 weeks and totally worth it! - 9/15/2014 3:21:50 PM
  • This is a great workout! It's harder than the other abs workouts, and if I can master keeping my balance, I will finally be stronger!

    Thanks so much Nicole, your method of coaching throughout the video is so helpful ! - 9/10/2014 5:38:28 PM
  • Wow! This was harder than I thought. But, I am so out of shape. I only made it half through this one. - 8/28/2014 5:52:04 AM
  • I don't know if it's my internet connection, or the player that's used on this site, but I can't ever get through a video without it stopping and sitting with the "loading" circle spinning around. I even pause it and let it sit, come back ten minutes later, and the circle is still spinning. It's frustrating. I can watch through videos on YouTube just fine, but on here, it's a constant struggle! :( So very sad and disappointed. I really want to do this workout! - 8/17/2014 4:30:03 PM
  • I enjoy doing this exercise,nothing like a good core workout. - 8/6/2014 4:03:23 PM
  • W2 D2 is done. - 7/30/2014 7:54:37 PM
  • Wow, seriously need to strengthen my core muscles. But day 2 week 1 is done:) - 7/23/2014 10:38:37 PM
  • Good workout--some of the moves are tougher than they look!
    - 7/16/2014 5:55:44 PM
  • A good workout. Short and easy to follow - just what I needed for early morning routine. And the advanced options give me something to work towards. Thanks - again - Sparkspeople! - 7/2/2014 6:30:58 AM
  • That was amaaaazing!!! And I hate crunches so this is my new daily exercise. Thanx Nicole! - 6/25/2014 3:42:44 PM
  • Love the slow movements and instructions on when to breathe IN & OUT. Only one movement that I couldn't match the form. Amazing workout. - 6/19/2014 4:17:19 PM
  • I learned some new moves to work my abs :-) - 6/16/2014 6:50:15 PM