How to Get a TINY WAIST & FLAT ABS // 10 Min Pilates Workout, by nikola’s pilates on YouTube. 10 min 4 s.
- Video length
- 10 min 4 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Lie on your back on the mat with knees bent and feet flat. Warm up by breathing deeply and gently tilting your pelvis a few times.
Start with single leg crunches with a lift. Bring one knee toward your chest, lift your shoulders slightly, then switch legs. Do the right side first, then the left.
Move into leg extensions. Keep your lower back pressed to the mat and extend one leg out low, then bring it back in.
Do leg raises with both legs together, lowering only as far as you can keep your back flat. Then do toe taps by tapping one foot down at a time.
Finish the warm-up section with the hundreds: lift your head and shoulders, extend your legs, and pump your arms up and down while breathing in for five pumps and out for five.
Continue with scissors, double leg stretch and leg circles. Keep your core braced and move slowly and with control.
Do knee to chest and extension, then an ab hold with mini crunches. Hold the position and make small crunching movements.
Work through leg extension with scissors, then elevated leg extensions on the right and left. Raise your legs higher if your back arches.
Finish with circles, alternating leg lowering and heel taps. Keep breathing and lower your legs only as far as you can control.
Cool down by hugging your knees to your chest and breathing slowly for a minute before you get up.
Tips and common mistakes
Press your lower back into the mat during leg lowers to protect it.
Bend your knees or keep your head down if your neck or back starts to ache.
Move slowly and focus on control rather than speed for better results.
Stop at once if you feel sharp pain, and rest between sessions.
Questions
Do I need any equipment?
No. A mat is helpful for comfort, but you can do the whole routine on a carpeted floor.
Can beginners do this workout?
Yes. Modify any move by bending your knees, lowering your legs less, or keeping your head down.
Will this give me a flat stomach?
Core exercises strengthen your abs, but fat loss comes from your overall diet and activity. No single exercise can target belly fat.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
