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gf11 Core | Pilates Workout

Welcome to my Pilates workout for lengthening and strengthening your core muscles. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout core stretch when you’re done.

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Equipment

Interval timer
Water bottle
Mat

Before You Begin

Following a 1-minute warmup, this workout is is made up of 15 unique Pilates movements, with a new exercise beginning every 40 seconds. The purpose of the workout is to strength train your core muscles by working on muscle elongation and range of motion. There are no weights needed for this workout.

Full 11-minute Workout Video:

Workout Breakdown:

Start a new exercise every 40s. Work within your full range of motion, accentuating each movement.

Pilates Movements

  1. Pilates 100’s
  2. Scissors
  3. Plank Knee Drop
  4. Plank Hip Dip
  5. Bird Dog with Abduction – LEFT
  6. Bird Dog with Abduction – RIGHT
  7. Bridge Leg Circles – RIGHT
  8. Bridge Leg Circles – LEFT
  9. Side Plank Rainbow – RIGHT
  10. Side Plank Crunch – RIGHT
  11. Side Plank Crunch – LEFT
  12. Side Plank Rainbow – LEFT
  13. Plank Saw
  14. Bear Plank
  15. Supine Snow Angel

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