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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

  • Love this routine. Every morning I get motivated and do different videos everyday. Then I go for my mile walk with planks at night. - 10/18/2014 12:08:34 PM
  • Me again! I'm a person who likes a lot of variety - and Spark People meets that need because there are just SO many resources to choose from. However, I've discovered that the benefit of doing this particular video every other day is that I have 'learnt' it - and was able to do it when I was staying in a hotel, away from a computer - I actually remembered it! Ha! - 10/18/2014 3:46:03 AM
  • When I saw "crunchless" core workout, I thought to myself that it would be an easy one... Oh, was I wrong! Coach Nicole has done it again, she left me with the burn!

    Thank you! (I cannot believe I am actually saying that!) ;) - 10/2/2014 12:04:03 PM
  • I have been doing this regularly and am really getting so much stronger - it's very encouraging. If it was longer than 10 mins I probably wouldn't be able to do it so often - the 10 mins videos really work for me. I am noticing how beneficial this is for my hips too - as an almost-60 yr old I am very aware of keeping my hips healthy, strong and flexible - so now I'm doing this as much for my hips as my abs! - 9/30/2014 3:14:51 AM
  • 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