Strengthen Your Abs in 10 Minutes With This Equipment-Free Pilates Workout


Planks are one of the best ab-strengthening exercises you can do, but doing them every time you work out can get boring. To continue to challenge and strengthen your abs, Khetanya Henderson, Speir Pilates classical Pilates mat- and reformer-certified trainer, as well as a Glo instructor, created this 10-minute Pilates bodyweight ab workout. “The purpose of this workout is to improve core strength and spinal mobility,” Henderson told POPSUGAR.

With consistency, this workout will help create greater stability in your core, which will allow you to perform movements like holding heavy objects and walking better, and it can even help improve your posture. Additionally, a stronger core can help improve your overall athletic performance.

No matter your fitness goals, a strong core is essential to feeling better and moving at your best. This workout may look easy, but trust us, it is challenging and will more than likely have you feeling sore every time you laugh, twist, or bend your torso for a few days. If strengthening your core is on your agenda, grab some water and a yoga mat and get ready to work.

Khetanya Henderson’s 10-Minute Ab Workout

Equipment needed: a yoga mat

You don’t need to do a warmup before starting this workout, but if you’d like, you can follow this dynamic warmup to ensure that your muscles are warm. Henderson said to perform one round of the following Pilates sequence. Take three to five seconds of rest in between each move by hugging your knees into your chest. Move at your own pace and take as much time as you need to perform each exercise. “Connection of mind and body is most important for Pilates work,” Henderson emphasized. After you’ve finished the workout, you can cool down with a gentle stretching routine.

  • The hundred: 100 reps
  • The roll-up: five reps
  • Single-leg stretch: 10 reps (on each leg)
  • Double-leg stretch: 10 reps
  • Scissor: 10 reps (on each leg)
  • Lower lift: 10 reps
  • Criss cross: 10 reps
  • Spine stretch: five reps
  • Saw: three reps
  • Bridge: three sets of 10 reps
  • Swimmer: 100 reps

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