5 Minute Pilates Ab Workout

AB workout

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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.

5 Minute Pilates Ab workout

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

Single leg stretch isolates one side of your abs at a time, giving those deep core muscles extra attention.

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.

Keep the extended leg lifted, aiming for a diagonal line instead of letting it drop too low, which can strain your back. Gently hug your knee in without pulling too hard. The focus should be on the abdominal work, not how close your knee gets to your chest.

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

Keep your elbows wide and your hands light behind your head. Your core should drive the movement, not your neck. Stay mindful of your lower back, keeping it pressed against the mat to avoid strain.

4. Double Leg Lowers

This move is a killer for your lower abs, and holding that crunch position intensifies the work on your upper abs as well.

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.

This is key: if your back lifts off the mat, your lower abs aren’t fully engaged. Lower your legs only as far as you can while maintaining control. Remember to inhale as you lower and exhale as you lift. Your breath supports your core engagement.

5. Scissors

Scissors help lengthen and strengthen your legs while working those lower abs.

  • 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

This exercise combines oblique work with lower ab strength. It’s a true multitasking move!

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.

Let the twist come from your core. Keep your elbows wide and think about rotating from your waist rather than pulling with your neck. Keep the leg that’s extending out at a high diagonal to protect your lower back. 

Pay Attention to These Common Mistakes

piLATES WORKOUT

Let’s talk about some common mistakes people often make in ab workouts and how to fix them.

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

pilates ab workout

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.
 Modifications for Beginners 

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.

Picture of Isabel Gibbons

Isabel Gibbons

Hello, I'm Isabel Gibbons, a passionate fitness trainer dedicated to helping women achieve their health and fitness goals. I focus on creating accessible and effective workout routines that fit into any busy schedule. Fitness has always been a significant part of my life. I believe in the transformative power of regular exercise and healthy living. My mission is to inspire women to find joy in movement and to lead healthier, more active lives. Through tailored workouts, nutritious recipes, and practical wellness tips, I strive to make fitness enjoyable and sustainable for everyone.
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