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

  • This one definitely worked out my hips and thighs, but I'm not sure about my abdominals. Plus, as a 320 lb woman, it was killing me to stay on my knees for so long. They gave out on me just a little bit before I could finish. - 4/12/2015 9:20:25 AM
  • Wow! Great Abs workout. Better than crunches. - 4/8/2015 4:06:17 PM
  • Yikes! I'd rather do crunches. 😃
    That hurt the front of my hips (pelvic bone area) instead of abs. Am I doing something wrong? - 4/6/2015 9:17:15 AM
  • this is a very good work out great for everyday. and good teacher.
    mary - 4/2/2015 1:01:14 AM
  • I am liiking the videos I see. I wish there was a way to bookmark/ save them as favorites and make a play list of them. - 3/18/2015 11:00:02 AM
  • Very difficult for me - I will have to keep trying this one until I get it - 3/13/2015 10:16:58 AM
  • Maybe I was doing it wrong but this really hurt my tail bone. Wont be doing this one again. - 3/5/2015 10:17:29 PM
  • Sorry but the first 2 are crunches- just because you changed the motion a bit doesn't mean that they aren't . Of course I pointed that out before and I don't doubt this will be deleted just like my other comment. - 2/23/2015 8:49:54 PM
  • Hi I'm new here! this exercise are great! Thank you....;)
    - 1/27/2015 6:04:03 PM
  • I think this is something I can do! - 1/5/2015 2:37:00 AM
  • Loved this abs workout short, sweet and to the point! Thanks - 1/2/2015 10:29:10 AM
  • Was it just me or does the second move put a bit of strain on your lower back and hips? This was done after a warm up and a slight stretch so no that was not the problem? - 12/30/2014 6:41:46 PM
  • 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