15 MIN SMALL WAIST & ABS PILATES // WORKOUT AT HOME, by nikola’s pilates on YouTube. 15 min 31 s.
- Video length
- 15 min 31 s
- Time to do it
- 16 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Lie on your back on the mat with knees bent and feet flat. Warm up with small left and right crunches, lifting your shoulder blades off the floor and reaching toward the opposite side.
Sit tall and make slow arm circles forward and back. Keep your ribs down and your core braced so your torso stays still while your arms move.
Do dead bugs: lie on your back, arms up and knees over hips. Lower one arm and the opposite leg toward the floor, then switch sides slowly.
Move into double leg stretches and scissors. Hug your knees in, extend out, then alternate your legs in small controlled scissor kicks with your lower back pressed down.
Perform leg raises and lower and straight leg lifts. Keep your hands by your hips and lower your legs only as far as you can without your back arching.
Do toe taps and lower ab activation. Tap one foot to the floor at a time, then press your lower back into the mat and lift your pelvis slightly.
Hold a V-sit for the hundreds, then do bicycle kicks and alternating knee tucks. Keep your chest lifted and your movements small and steady.
Take the quick break at 9:38 to sip water and reset. Then do the full hundreds, counting five small arm pumps on each inhale and exhale.
Finish with left and right leg lowers, crunch plus scissors, lower activation, criss-cross and running in place. Cool down and stretch your abs and hips.
Tips and common mistakes
Press your lower back into the mat during leg lowers to protect your spine.
Bend your knees or shorten the range if a move strains your neck or back.
You cannot spot reduce fat, so pair this routine with overall activity and a balanced diet.
Pause the video whenever you need to and keep your breathing steady.
Questions
Do I need any equipment?
No. A mat is helpful for comfort, but the whole routine uses only your body weight.
How often should I do this workout?
Two to three times a week with rest days in between is a sensible start. Build up as your core gets stronger.
What if I feel pain during a move?
Stop right away and modify the move or skip it. Pain is a sign to rest, not push through.
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.
