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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

  • Wow, that really kills my hip extensors! - 4/20/2014 6:30:23 PM
  • Who knew that merely putting your arms up would intensive the workout? - 4/2/2014 4:13:02 PM
  • Thanks Coach Nicole! Great AB workout and NO CRUNCHES!!!! yeah - 4/1/2014 5:37:46 PM
  • Am I doing something wrong? Where do you click to view the videos in thi challenge? Help! - 3/25/2014 8:27:05 AM
  • Thanks for having such a wonderful short workout video. I would not be able to incorporate them into my daily schedule any other way! I never knew how much it would make a difference. :-) - 3/14/2014 11:16:51 AM
  • Whew!!! This was my first time trying the Spark People videos, and I am going to add this to my workouts. Even though it was only 10 minutes, it was hard work for me. - 3/3/2014 12:41:10 PM
  • Oh boy this is a good one. - 2/27/2014 11:10:49 AM
  • Holy macaroni! I've been doing SparkPeople videos for a couple of days, cardio and core/ab. I'm SUPER out of shape and in my first week of life change: food and fitness. This thing KICKED MY TAIL! WOWZA! But, I love Coach Nicole! She does a great job of encouraging, explaining, motivating, but not that helium on crack type! Thanks, Coach Nicole! I appreciate you. - 2/26/2014 11:04:49 AM
  • I loved this video. I cannot wait to show my sister. - 2/23/2014 11:43:57 AM
  • My abs must be getting stronger... I felt this mainly in my hips. Yay progress!

    MAMATRAUB you should look up "Pilazies" by kymnonstop on YouTube it's an ab workout you can literally do in bed - 2/22/2014 9:12:41 PM
  • Great work out...I think this will become part of my daily workout. - 2/22/2014 5:21:40 PM
  • I love this workout. Challenging, but slow in movement, so I don't risk jerking something out of place. - 2/13/2014 4:53:57 PM
  • Wow. I haven't done sit ups etc, for a very long time. I have to take it slow so I only did about 6 or 7 minutes , I am gonna work my way up to the full video.. yes it may seem funny to some , however; I am gonna go baby steps by baby steps until I reach the goal of completion.. - 1/27/2014 11:30:04 PM
  • Great work out.Thanks a lot - 1/22/2014 12:43:38 AM
  • Where would I find workouts for people who can't get on the floor, can these be done on a bed? - 1/21/2014 4:19:36 PM