Do you love Pilates [1], but don't have enough time to get into your favorite studio [2]? Today must be your lucky day. This Pilates workout created by SLT founder Amanda Freeman [3] is guaranteed to tone your abs [4] and leave every muscle in your core sore for days. All you need are a chair, a towel, and five minutes. Check it out below.
Spoon
- Place a towel under your feet and the heel of your hands on the edge of the seat of a chair behind you.
- Using your lower abdominal muscles, pull your torso up while sliding your feet closer to the chair.
- Slowly lower your body while sliding the legs away from the chair.
- Repeat slowly for one minute.
Bear Claw
- Start in a plank position with a towel under your feet and hands on the floor or mat.
- With a flat back, use your abdominal muscles to bring your knees into your chest.
- Slowly push your legs back out into the original starting position (a straight-arm plank).
- Use a slow four count and repeat for one minute.
Reverse Crunch
- Kneel on the floor with your back in a table top position and forearms shoulder width apart on a towel on the floor.
- Slowly slide your forearms towards your knees, rounding your back to activate your lower abdominal muscles.
- Slowly slide your forearms back to the original position so your back returns to a table top position.
- Repeat for one minute.
French Twist
- With your feet facing the left side of the room, place your hands on the floor shoulder width apart and your right foot in front of the left foot (heel to toe) with a towel under your feet.
- Using your side waist (oblique) to pull, slide your feet/legs a few inches closer to your hands.
- Next slide your feet/legs away from your hands.
- Repeat slowly for a minute. Focus on using your side waist (aka oblique) to do the work. Avoid bending your knees.
- Repeat for one minute on the left side.