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15-Minute Beginner Pilates Abs Foundations

15-Minute Beginner Pilates Abs Foundations — video by blogilates Play · 17:00

Video by blogilates on YouTube · Open on YouTube

A form-focused core class covering the classic Pilates moves with an easier and a harder option for each: the hundred, single and double leg stretch, roll-ups, heel reaches, side 'candlestick' dips and a plank from the knees or toes.

  • 17 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Sit tall, then roll down slowly through a C-curve, laying the spine down one bone at a time. 0:50
  2. The hundred: pump the arms with the head and feet down, or the legs in tabletop and the head lifted. 1:35
  3. Single leg stretch: pull one knee in and extend the other, lower back on the mat; rest the head if needed. 3:37
  4. Roll-ups: peel up bone by bone and roll down slowly; bend the knees and hold the thighs for help. 5:56
  5. Double leg stretch: reach the arms and legs out and pull them back in, lower back pressed into the mat. 8:04
  6. Heel reaches: small crunches reaching for the heels, feet down first, then with the shins in tabletop. 9:54
  7. Candlestick dippers, right side: one leg out, arms wide, tip towards the bent knee and lift back up. 11:43
  8. Candlestick dippers on the left side, keeping the chest open. 12:56
  9. Plank: from the knees on the hands or elbows, a straight line from head to knees; move to the toes if ready. 14:05

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the lower back pressed into the mat during leg stretches
  • Lift the head and shoulders with the abs, and rest the head down if the neck strains
  • Roll up slowly bone by bone without using momentum

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadholding plank on hands or forearms
  • Wrists & hands takes loadholding plank on the hands
  • Neck moveshead and shoulders lifted in hundred, curls
  • Elbows movesforearm plank option
  • Upper back movesroll-ups, heel reaches, curls
  • Lower back movesroll-ups, leg stretches, heel reaches
  • Hips movestabletop legs, leg stretches
  • Knees movesplank on the knees, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Easier option for each move: head down, bent legs in roll-ups, plank on knees

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by blogilates; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety