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Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout

Total-Body Pilates Workout

Strengthen Your Abs and Butt With This 15-Minute, Total-Body, Equipment-Free Pilates Workout

November 18, 2020 by Tamara Pridgett

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1

Roll Down Into Downward Dog Plank

Start standing hip-distance apart with your feet parallel and your knees slightly bent.
Tuck your chin to your chest, and slowly start to roll down.
Walk your hands out through a Downward Dog position into a high plank.
Line up your shoulders with your wrists, make sure you have a long spine, engage your core by drawing your belly button back toward your spine, lengthen out through your heels, lift up out of your shoulders, and remember to breathe.
Deepen the core connection by drawing your belly back toward your spine even deeper. Press back into a Downward Dog, walk your hands back toward your feet, bend your knees, scoop your belly, and slowly roll up, peeling each vertebrae at a time.
If you need to modify, lower your knees in your plank; you will still get a great core connection. Remember, it's always better to have the correct technique.
This counts as one rep.
Repeat for 50 seconds, then hold Child's Pose for 10 seconds.

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