PT reveals her favourite 15-minute at-home Pilates workout to strengthen your core and blast your lower abs
YOU might be doing sit ups, twists and planks galore, but sometimes it can feel like you’re not quite reaching the muscles at the lower part of your belly.
But what if we said you could target those lower abs in a quick, no-equipment workout that takes a matter of minutes?
As little as 15 minutes is enough strengthen your core and fire up those lower belly muscles, according to personal trainer and women’s health and mindset coach Chloe Thomas.
The PT – who goes under the name Chloe Inspires Coaching – put together a swift Pilates workout targeting those hard-to-tone lower abs.
Pilates exercises can deceptively simple looking, but rest assured, this five-move workout packs quite the punch.
And best off all, you can do all five tummy-toning exercises from the comfort of your living room or bedroom.
“These exercises will not get rid of lower belly fat, as this comes from diet choices and you cannot spot reduce fat,” Chloe noted.
“But they will strengthen your core and build muscle.”
Before you give this workout a go, Chloe had a few instructions.
She recommended doing this circuit three times a week for best results.
“Aim for three rounds and with 30 seconds rest between each exercise,” Chloe added, resting for 90 seconds between each circuit.
“For an extra burn do four rounds!” she told the brave among us.
But make sure you warm up first to avoid injury.
“Do all exercises slow and controlled and really think about engaging your muscles to engage your core muscles effectively,” the PT noted.
Let’s get into it.
1. Plank with leg lift
Start in a plank position on hands and toes.
Lift one leg up, bringing your knee into your chest, then stretch it out behind you.
Hold for a few seconds, then lower it back down and repeat.
Do eight to 10 lifts, then switch out to your other leg.
Make sure you’re keeping core engaged throughout.
2. Scissor Kicks
Lie on your back with legs extended towards the ceiling.
Lower one leg towards the mat while keeping the other leg up and continue switching your legs a scissor-like motion, as quickly as you can.
Bring them towards the mat as you do this and them back up.
Repeat for 12 to 15 times on each leg.
3. Single leg circles
Lie on your back, one leg extended towards the ceiling, other leg on the mat.
Draw circles with the raised leg while keeping the rest of your body still and your core engaged.
Perform five circles in each direction, then switch legs.
4. The hundred
Lie on your back and bring your legs into a tabletop position – this means bringing your knees above your hips and holding them bent at a 90 degree angle.
It can be helpful to think about pressing your spine into the mat so you’re engaging your abs as you do this.
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Next, lift your head and shoulders off the mat and extend your arms in a straight line.
Pump your arms up and down while breathing in for five counts and out for five counts.
This exercise is called the hundred because you repeat for 100 pumps – this might seem endless, but we promise it’s doable.
5. Leg drop
The final exercise in this circuit is the leg drop.
Engage your core by pulling your navel in towards your spine.
Lift your legs up towards the ceiling, keeping them slightly bent.
Slowly lower one leg towards the floor while keeping the other leg extended upwards.
Keep your lower back pressed into the mat to avoid arching.
Bring the lowered leg back up to the starting position.
Repeat with the other leg.
Do 10 repetitions for each leg.
Now you’ve completed one circuit, do it all over again two – or three! – more times. Your abs will thank you for it.