Pilates deep core workout for beginners

No equipment needed for this at home workout! This makes a perfect lifting finisher or morning workout. Roll out your mat & let’s get started.

1. Beat crawl hovers

-start in table top

-hover your knees 2inches off the mat

-hold for 30 seconds

2. Bird dogs

-extend your left leg and right arm

-crunch knee to elbow underneath you

-repeat for x8 reps & switch sides

3. Bridge marches

-start in a glute bridge

-bring your right knee in towards your chest

-lower & switch sides

-repeat for 16 reps

4. Reverse plank

-plant your palms underneath your shoulders

-press your hips up into a reverse plank

-hold for 30 seconds

Tips:

✨rest 20 seconds after each exercise

✨perform this like a circuit, go through every exercise once & then repeat!

✨keep your lower abs engaged the entire time by pulling your belly button to your spine

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