Selen Dar

Muscle-Building Workout and Diet

hi guys it’s Bailey and today we’re
going to do some of my favorite mat Pilates ABS exercises let’s get started
lying down on our mat alright let’s get started lying down on
our back I just want you to take your hands and place them on your hip bones
first we’re going to start coming through our imprint and our neutral so
take a deep breath in and as you exhale think of pulling your belly button to
your spine and then you’re going to flatten that back into the mat inhale
it’s your neutral spine where the natural curves are present and then
exhale really engaging through those abdominals inhale and exhale using your
breath really starting to get those deep abs engaged inhale and exhale good we’ll
do a few of these at our own pace inhale and then as you exhale flattening that
back inhale exhale really draw your navel to your spine tensing your abs
moving through these at your own pace you should start to feel those
abdominals engaging just like this good last one inhale and exhale leaving our
spine and more of an imprint bring the arms by your side lifting one leg at a
time into tabletop and we’ll just start lengthening one leg long and then
pulling it in and then the opposite leg so you want to make sure that your knees
are staying over your hips so that we keep the work in the low abdominal good
and then the lower that you extend your legs the more challenging it’s gonna be
for those abdominal this one starts to work our low ABS and our obliques and if you feel good here, bring your
hands behind your head here we go starting to make it a little bit harder
for those six-pack muscles ready you should start to feel your lower
abdominals switching on and you want to make sure that your hips aren’t rocking
from side to side our obliques are really helping us here good if you have
any tension in your neck just put it back down because we want to keep the
work in our abs two more good last one now we’re going
to extend the legs up to the ceiling grabbing ahold of one leg lengthening
the other one coming into some scissors one lower than the other therefore this
one a soft Bend is okay we just really want to focus on that switch switch and
you really feel the ABS working good we have five four three two good last when
they’ll bend the knees for a moment take your hands back behind your head
repeating that series but working our obliques so this time we come into some
more bicycles we twist off the knee to elbow and twist good now you can either
stay here or we lengthen those legs scissor and twist good remember this version is totally
okay ten more seconds good five four three two and one give yourself a little
hug and then we’re bringing our legs into a diamond shape so your feet are
together your knees are apart and behind the head we’re gonna start working on up
our ABS so those six-pack muscles inhale exhale now this one’s really good
because it really targets those upper abs and our lower abs really have to
work to maintain that diamond shape with the leg this one is so great at building
that 2-pack it’s a little bit more easy to achieve than a six-pack good if you can let’s take those hands
together and then we’re just going to lift and lower and lower good trying to
get through reach those fingertips a little bit further
every time I really try to lift and hold so we tense the AB and then we lower
down good one more now bring the hands behind
your head little pulses four times eight really use that breath seven six five
four three two one hold reach those fingers get a little bit higher four
five four three two and one beautiful bring your arms by your side
and we’re gonna keep the diamond shape with our legs but we’re just working our
low abs so we’re gonna try to pierce our toes to the ceiling and then bring them
down so it’s a very little lift your tailbone will just curl off the mat and
then lower down so you should really feel those low abs and right around her
belly button each time you lift think exhale breathe get those abs engaged if
you feel a little bit stronger top your toes down to the mat in the diamond
shape and then exhale it up and breathe good two more last one now from here
keeping that diamond-shaped hands behind the head take part 1 & 2 together we top
the sea tail and then we exhale curl knees to elbow good four more three two good last one
hold it squeeze five four three two and one
good lower down windshield wiper your legs from side to side just to release
those abdominals a little and then let’s just come up so that we’re resting on
our forearms here from here let’s get into those obliques and work our way to
I’d lift one leg at a time up into tabletop we’re going to just rotate over
on our head so that we still feel those top abs engaged through Center and then
to the other side so you are lifting the hip off the mat through Center if you can bring your legs to the side
lengthen them bring them back in through Center now this really makes
you use those sideline muscles good two more last one bringing it
through Center lower those feet down and roll yourself back onto the mat
beautiful now that we’ve warmed up our obliques we’re gonna finish with my
favorite ab move from here we’re going to take our feet to hip distance and we’re
going to do one crunch so just our left arm we’re going to do one crunch reach
our hand past our hip and then do one toss the opposite side so one working
the six-pack and then one working the obliques now if you can lift those legs
to tabletop and keep going inhale exhale adding on again we’re going to lengthen
the opposite leg so as we reach past the hip then we come back through Center and
then we scissor so as we reach across we bicycle both legs really twisting this
will get all of the muscles and our upper abs our lower abs or oblique good
three more last one and then come right through
Center to the other side do love you with our feet on the mat we reach our
this time our right arm past our hips and then across our bodies twist it reach really past the hip and then twist another thing it’s not about how high you
can lift your upper body it’s about how flat you can keep your abdominal
wall because otherwise we tend to – let’s lift our legs to tabletop while I talk
to you- otherwise we tend to use that momentum
instead of our actual ab strength and good let’s lengthen the opposite leg
opposite arm and then as we twist we bicycle this one’s definitely a brain
workout and with good working every muscle in our
abdominals good just two more good last one take one in each direction and give yourself a little bit of a massage Circle your knees around giving that
lower back a bit of a break feet come down and then just really take a nice
stretch through those abdominals reach your arms up overhead legs long deep
breath in and exhale great job you guys I hope you enjoyed
that quick mat Pilates ab workout if you did please subscribe because we post few
workouts every week I’ll see you soon my Does it look like my abs have abs? – hi guys my
hair looks like the Weeknd – one sec oh my god these burn

84 thoughts on “15 Minute Mat Pilates Abs Workout for a Flat Tummy 💖

  1. Love mat ab workout! Slow moves burns great and I really loved tips how to advance it. Now it's one of my favorites! Next time I'll repeat it 2 or 3 rounds

  2. The moment I saw this I knew I had to do it as part of my workout for today! It was amazing!!! I can't wait to do it again! Thanks!!

  3. Hi bailey total beautiful and amazing and inspiring pilates mat class please do more mat classes bailey could you please do a mat class with scissors in the air and inverted bicycle and thanks for shareing and inspiring bailey

  4. YAY I just finished your cellulite reducing workout and am going to do this one next. I am feeling so lazy this weekend so I love these mat workouts! Haha!

  5. I just did the boxilates workout followed by the flat tummy abs workout! Wowsers!! Goodbye gym membership!!!

  6. What an amazing beach! And my abs are burrrnin'!!!! The ab excercises were really well explained. I think, I done them in the right form for the very first time! Thanks for that! Ps: had to share this workout in my list of favorite fitness youtubers x

  7. This is my first time doing one of your workouts and all I can say is, wow! Super intense! I’ll definitely be doing this one again! (Also, the background is stunning!)

  8. I have worked out nearly everyday for the last 10 years with several famous trainers. Once in a while, I come across ones like yours. It's refreshing and genuine. The reps are just the right amount and I love the new movements to keep my routines new and exciting. Thanks for the good work. If others like me, I do the double pulses for each movement to make it even more challenging. I will do more of your SBP as you recommend for the advanced.

  9. I hope you loved this workout! Make sure to check out my Instagram for daily motivation, FIT TIPS and bonus workouts and challenges! 💕 Love, Bails xx

  10. Yeehaha my abs are burning! Loving your combos and how everything looks so easy yet feels so intense🙀
    Well done combo queen👍🏼

  11. Your ab workouts are incredible they have completely transformed my abs!!
    Please keep making them xxx

  12. Loved it! I like how you tell us which muscle groups we are using, it helps me to focus in on them better. Great cueing, great flow. Awesome workout! Thanks! Subscribed!

  13. I hope you loved this workout! If you want NEW full length workouts check out my online studio 💕

  14. Great workout Bailey. You have creatively added variations to each exercise to increase the intensity and break muscle memory. Also, great setting and you look great!

  15. Awesome workout, thank you so much! So effective at getting every little area! Loved that you showed some behind the scenes at the end of your video and that these workouts affect you as well! I always thought that people in these videos were just super used to it and hardened to the pain/burn lol

  16. Excellent, different and I don't have to keep looking at my phone as I can hear what I doing and when to stop. Just found you on yt and already completed 2 work outs awesome killing it x

  17. Nice job! You are my go to since your rythm and style fits me perfectly! It's tough to find someone who resonates so much. Thank you!

  18. Omg! At first I was like this is not going to do anything because it’s all on the mat and mellow, BUT holy cow my abs are burning. I was in such pain (good) through the work oUt! Love all your work outs 🥰

  19. Loved this! 😍 I'm just starting to get back to working out after a long period. This was challenging but super enjoyable. I really liked your explanations throughout the video too!

  20. When you said the last move was your favorite I was like, yeah ok whatever, but it really was a different move I haven't done before.

  21. This is superb… Can you make some full body toning videos for people with really bad lower back.. Gotta keep the lower back safe and strong…

  22. Omg where have you been hiding all my life!! Your videos are short and powerful and hurt lol… i do 15 min abs pilate twice a day and after a week i could see form change… amazing! Just amazing!

Leave a Reply

Your email address will not be published. Required fields are marked *