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Looking to squeeze in a quick ab workout but don’t have much time? Trust me, I get it! Between work, family, and life in general, finding time for yourself can feel like an impossible task. That’s why I love Pilates so much, especially for the abs.
In just 5 minutes, you can work all the angles of your core, leaving you feeling strong and energized. This workout will target your upper and lower abs, as well as your obliques, giving you a complete core workout. The best part? You can do it anywhere.
1. Double Leg Stretch
This move really works both your upper and lower abs simultaneously, while also encouraging flexibility in the hips.
- Start by lying on your back and hugging both knees into your chest.
- Exhale as you lift your head and chest into a crunch position.
- Inhale as you reach your arms overhead and your legs out diagonally.
- Then, exhale as you bring your knees back to your chest and repeat.
What to avoid
As you extend your legs, it’s common for the lower back to arch. Try to keep your spine pressed into the mat the entire time. If your neck feels tense, focus on lifting your chest and shoulders from the ribs, rather than pulling your neck forward.
2. Single Leg Stretch
How to do it
- Lie on your back and hug your right knee toward your chest.
- Lift your head and shoulders as if doing a crunch, and extend your left leg diagonally off the ground.
- Inhale as you switch legs, bringing your left knee in and extending your right leg.
- Exhale as you switch back. That’s one rep.
3. Criss Cross
As one of the best exercises for your obliques, this one will have your waistline working hard!
- With your hands behind your head, bring your right knee in toward your chest.
- Exhale as you twist your left elbow toward your right knee.
- Inhale as you switch legs and twist your right elbow toward your left knee.
- Keep alternating sides.
What to avoid
4. Double Leg Lowers
How to do it
- Lie flat with your legs straight up in the air.
- Place your hands behind your head, and lift your shoulders into a crunch.
- Inhale as you lower both legs toward the floor, and exhale as you lift them back up.
- Keep your lower back glued to the mat.
5. Scissors
- Start with both legs straight up toward the ceiling.
- Curl your head and chest up into a crunch, and grab behind your right thigh (or ankle, if you’re flexible).
- Inhale as you switch legs, grabbing behind the left thigh.
- Exhale and repeat.
What to avoid
Control the scissor motion by engaging your abs the whole time. Don’t just let your legs swing back and forth. Keep your chest lifted to avoid straining your neck, but if it gets too much, you can rest your head on the mat while still moving your legs.
6. Criss Cross Scissors
How to do it
Like the regular Scissors, but with a twist—literally! Bring your hands behind your head and as you bring your right leg up, twist your left elbow toward it. Switch legs and twist your right elbow toward your left leg. Continue alternating sides.
Pay Attention to These Common Mistakes
Going too fast
Pilates is about control, not speed. Fast movements can cause you to use momentum rather than muscle. Slow down, and focus on feeling the burn.
Breath-holding
Holding your breath makes your body tense and prevents you from fully engaging your core. Make sure you breathe deeply, following the inhale and exhale cues.
Over-relying on your neck
If you’re pulling on your neck or feel strain there, it’s a sign you’re not engaging your abs enough. Keep the movement coming from your core and modify by keeping your head down if necessary.
Why You Should Do This Workout Regularly
Consistency is key when it comes to Pilates. Even though it’s a quick 5-minute workout, doing it regularly will help you build strength over time. Here’s what you can expect from making Pilates a regular part of your routine:
- Stronger Core: With each move targeting different parts of your abs, this workout will tone and strengthen your entire core, including your obliques and lower abs.
- Improved Posture: As you strengthen your core, you’ll naturally improve your posture, which helps with everything from sitting at a desk to carrying heavy bags.
- Reduced Back Pain: Pilates helps strengthen not just your abs, but also your back muscles, which means less strain and fewer aches in your daily life.
If you’re new to Pilates or find some of the moves too challenging, don’t worry! Here are some simple modifications:
- Instead of extending your legs fully, keep them bent slightly during exercises like Double Leg Lowers and Scissors to reduce pressure on your lower back.
- If your neck gets tired, rest your head on the mat during the exercises and focus on the leg movements instead.
- Start by doing fewer reps of each exercise and gradually build up as you get stronger.
Wrapping It Up
That’s it! In just 5 minutes, you’ve worked your core from every angle, strengthening not just your abs, but your entire center. Doing this routine a few times a week can lead to noticeable improvements in your strength, posture, and overall core stability.
