10 Minute Lower Ab Flattener | Total Body Transformation Workout
ฝัง
- เผยแพร่เมื่อ 5 ก.ค. 2024
- Welcome to your Total Body Transformation!!! Over the next 6 weeks, we're gonna target ALL the major muscles in your body in a way that will make you feel stronger every week.
March workout calendar: www.blogilates.com/march-2020...
I'm really excited about this series because this is the time of year when we're just ready to switch up our workout routines!! I'm gonna tell you EXACTLY what to do every day this month, so it'll basically be like I am your personal trainer. The link to the March workout calendar is above!
You have 8 lower ab moves today, and we'll do each for 1 minute with a 15 second break in between. They are:
1. Double Leg Stretch
2. Expanding Tabletops (R)
3. Expanding Tabletops (L)
4. Reverse Crunch
5. Double Leg Lift
6. Double Ds
7. Rollovers
8. Flutters
Workout starts at 3:13!
Here is where I get all of my music! Epidemic Sound: share.epidemicsound.com/sgFTn
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on TH-cam, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on TH-cam in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
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DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence. - แนวปฏิบัติและการใช้ชีวิต
I just got my boyfriend to do this with me. He always bags me out when I say I’m doing yoga or Pilates as a workout. He struggled through the whole thing and finished off by saying “wow how is she so tough” 😛
EXCELLENT
I had the same experience with my hisband
My boyfriend couldn't even get half way through hahah
He lifts weights and used to say that these are light easy workouts but he couldn't do it lol
😂😂 that happened to me too
my boyfriend was the same!!
Me: Hey so this month I wanna get fi-
Cassey: SO HERE’S YOUR TOTAL BODY TRANSFORMATION SERIES
lollllllllll
lol
Hi can you send me the calendar plan. Thank you
"Slowly roll down WITH CONTROL"
Me, rolling back and forth like a little kid: Oh
SunlightKills RELATE
me just roll back and hold that position for 30 seconds
Cassey: *talking evenly and calmly through the whole workout*
Me: *trying not to hold my breath and shaking* 😰
@Miriya Ingram yeah i mean if u dont breathe how will u live yk
@@juri7507 you don't know cardio pain when you hold your breath
Can we just appreciate the fact that she is giving this to us for FREE?
Absolutely!!
Damn I was just kind of getting annoyed with the advertisements that pop up but you're totally right and I just became grateful!
It's not really about the video but today I felt really confident when I just wore a sports bra with like a jogger and I usally am not that confident but damn I was glowing 😁😁😁
You go girl!!
YAS GIRL
non-scale victory! Hell yes!
Same I always wear a shirt to the gym but yesterday it was my first time in just a sports top and leggings🥰I am so proud of both of us🍑
Yaaasss,sis we got this
I literally just had a sob session on my dorm room floor with my cat staring at me like I grew 8 heads. I didn't realize how much I actually needed a support system, and even though (okay, this is gonna sound dumb) you're not actually here with me, Cassie, just hearing you talk about stuff so positively and encouraging me literally made my night. Like, I broke down because you were so kind. Typically when I go to a gym people just stare at me and I have always struggled with body images and disordered eating and I have been telling myself terrible things. You're small amount of kindness made my heart so happy. This is so weird typing this out, and I'm definitely going to get judged for it, but I just wanted to say a massive thank you.
This isn't weird at all. It's beautiful 😭❤️
Hope your doing well ❤️
We too feel the same dear
I feel similar very often, and normally I would be humiliated, but these feelings are VALID. You’re not the only one ❤
3:16 double leg stretch
4:25 expanding tabletop (R)
5:49 expanding tabletop (L)
7:00 reverse crunch
9:33 double leg lift
9:29 double ads
10:44 rollovers
12:01 flutters
I don't usually comment on videos but I have to say this really works. I've been doing it every other day (more or less) for 5 months now, with 30-40 minutes of cardio on the off days. In just five months I've lost an inch off my waist and my tummy is much smaller. I can now see a visible vertical ab line through my belly button. Keep at this!
MARCH IS BETTER WITH CASSEY
THANK YOU SO MUCH THIS SERIES IS EXACTLY WHAT I NEEDED
YESSSSS HAPPY MARCH!!!
blogilates thank you for making these videos I love that they are short and easy but work. This is a goal I can actually meet
Coronavirus confinement got me here - this is so needed 💚
Same!
How’s it going? 🤗 I just started today; I did Day 1/Glutes Challenge & this and I am a sweating shaky mess
Same
hidden blessing!
Sameeee
What I like most about Casey is her form doing everything. She's so elegant and makes it look so easy
I accidentally found your videos after reading an article about fixing my arms. My husband wanted to work on his abs. We have been separated. Today, via phone, we did the 10 min lower ab together. He plans to do it everyday for the next month. For people starting out, ten minutes is just perfect. Thanks for your videos.
this is exactly what I needed, this is a sign that i was just thinking about it and then you upload, I'm so gonna start this today!
lmfao same, time to change into training gear
Alexandra me too :-)
Alexandra .....how many sets this exercises ????
@@cheppellasumatejaswini4487 what do you mean? i did this whole routine once, doing it today too, I also do my own work out routine and the ab+glute 100 challenge every day
It's been a Month so how's it going? Getting any stronger?
stopped midway to poop, I'm so sorry Casey
I will continue I promise
Did you?
Ew...no one cares..
Lol cool xD
This is like horses 😂 trot trot trot *stop and plop* trot trot trot
@@melbrak271 😂😂
Who's here doing the calendar after her live workout? Let's go calendar fam!
3:17 is when it starts
Lilting Lily she’s actually putting the start time in the description 🤗
Lilting Lily thank you!!! 😄
@@jessicasterwerf2164 np
I feel like Cassey is one of the few people that I can actually stick with during my fitness journey. She has such a positive and deserves NO HATE whatsoever. In fact I love it when she talks during her workouts. It’s a constant reminder to stay motivated which I find personally really important. 😁
I havent't worked out with Cassey for a while and I forgot how fun it was. I'm so happy and glad to be back :D
cassey is a superwoman. period.
I love her so much! ❤️❤️❤️
I came in for the thumbnail.
Seriously like I've been following blogilates for 5years now but I gave up excercising in the beginning of winters.
I get really cold and can't move....but summer's ahead and this thumbnail got me pumped.
OMG gurl, same. My room is always freezing. What I do is I just layer up (Props of not having to look cute to go to a gym) and dance to my favorite music for 15 or more minutes, I maybe will shed layers but usually I'm so cold I don't lol. But after the warm up I will go into the workout for the day. Believe me, I am right there with you. It feels like I'm doing nothing at all when my muscles aren't warmed up and when I don't break any type of sweat, it's frustrating. I love winter as a season but hate it when working out.
After working on my fitness for months this is the first blogilates video I’ve been able to fully complete with no breaks 💖
Can't wait until I'm you like today! Today is my 1st time.....and I had so many breaks 😞 but I'll continue!!! 👍
Hey cassey. I did this workout and i also did the 5 min fat attack. They have killed me. I can't do the rest of the workouts today so ima stop there for today. Thanks for killing my abs. Loved every second that i died.😂😂😂
omg im on my forth day of doing tis video once a day and wow i jus woke up wif a flat stomach wif a lil abs definition even after i had pizza for dinner. i've been watching ur vids since i was 14 but den i stopped for a bit cus yenno lazy etc but now im 19 and back and im so excited for more vids. Love ya C
Oh rlyy are u doing other workouts?
Thank you, your optimism is really contagious!
Back then in 2014 (when I was in school)I started doing pilates by seeing Cassey ma'am. I was also dieting back then. My waist was 24 but then I left workout and now my waist is 28.Hopefully I'll loose an inch Or two. Love you ma'am 🥰
I've been thinking about loosing my belly fat and here you come.. Thank you Casey!!!
Cassie, I appreciate and love you so much. No other TH-camr can make me love a workout as much as you. The fact that you don't do voiceovers and talk to us while you're doing those moves is so motivating. Trust me, it makes a huge difference. Thank you for doing that even though we know how hard it must be for you. You are the reason I have curves in my body cause I started doing your workouts from a pretty young age,now I'm 19 and a big girl but I still come back to you like a long lost love❤️. You helped me flatten out my belly last time and we know how hard that is for an Indian, but I'm here again. I just want you to know, you make a huge difference in my world, you are the reason I love Pilates and working out. You're like the light at the end of the tunnel, just waiting for all of our successes. Sending you, your husband and your dog lots of love ❤️
I literally just ran a half marathon today and SHE PUTS OUT THIS VIDEO? Damn Cassey is out to kill meeee 😭😭
Sam M you go gurl!💪🔥
Cassey, I've been watching you and excersing (not regurarly) since I was 14, and now I am 21, and I can see such a diffrence in you! You are so positive, so motivated, so happy! I am smiling when I look at you. I hope you will always be. Can't wait to next workout!
i did this today with my other workouts... let me tell ya, IT BURNED SO MUCH I FEEL THE PAIN!! also did your 12min to tone abs workout, two intense abs in a row literally killed me... ily
Love this! I also love hearing you talk about stuff during the workout, even just the weather or your outfit. It distracts from the burn 😂
I am so grateful for these monthly calendars!!!! Thanks Cassey!!!
I already love the way the intro is filmed up close and how Cassey's still doing her hair, and happy dancing lol. Also really like how all the moves are shown at the beginning! I know I've asked many times but I would love seeing calendar(s) with only your old videos, from 2009 to 2016. Lots of them are really challenging/intense (ya know, like the POP HIIT series, hello!) but you also manage to give us calendars with a bit of challenge every month as well, so the 2 combined would be amazing!!!
_Feeling incredibly good AND alive at the end of this workout 🖤 As always, thank you for everything you do for us and for always being genuine!_
Can't wait to try this out! Lately, staying up late to finish work and stress in general has given me a little pouch lol
How did I go
was unmotivated the first time i tried this bc of flutters but def will work towards not stopping
Thank you so much for this series. I’m starting my post partum workout journey and this is so exciting; exactly what I need. I could only get like 60% of this but I look foreword to improving!
Cassey I really appreciate how you always change up the moves and routine. It keeps things interesting. Thank you for always motivating us.
OMG I'M SO EXCITED TO DO THAT CANT WAIT UNTIL TOMORROW 😍❤
Im getting in shape for my WEDDING!! And im using your bridal bootcamp videos and this one now:) me and my fiance love using your videos to get into shape! THANK U!
Me too!! When's your wedding? Mine's April 4...like 32 days? 😳
I'm am excited! But man, it's coming up FAST!
perfect timing.. I was just going to work on my abs then I saw this in my notifications 👌 thank you! FELT THE BURN 🔥
NICEEE
OMG!!! Thank you so much for the calendar and the time you invested putting all the videos together. I really appreciate it.
Thank you so so much for the time and effort u put in for making the perfect calender for us every month!❤
My inspiration, I love you cassey, you have transformed both my mind and body♥️
Thank you Cassey for this video I LOVED IT !!! I didn't know you had such workout calendars so I think I am gonna go for it since we also are in quarantine here in France !! Again thank you very much for your videos !!
This probably my favorite series in your library! I always come back to these videos
I've followed you for nearly 10 years now and you look better than ever Cassie! Love this workout and thank you for the hard work! :)
Thank you Casey for always murdering our abs ! Love it 🔥💕😍
04/05/2020🌧️☁️
Starting off the morning with one of your workouts feels SO STAISFYING!
Thank you, Cassey. You've gotten more outof me than anyone ever has. You're incredible!
i keep coming back to this workout, i love it! thanks cassie.
Omg can’t wait to add this to my workout today!!!
Thank you! I love your calendar . It’s motivating!
This is my new fave ab workout, and the breathing technique made ALL the difference!!!! It really kills the abs!!!
It was awesome 🥳🥳😍 I just loved it and I'm feeling really good . Thank u soo much cassey😘
My hip joints kept popping when I was doing the reverse double Ds... am I okay?
Pup Love same thing happened to me...
So, no one online can truly answer that for you... you would need to consult a physician.
For people who are ok though and do not have any conditions or injuries, there are modifications.
Try limiting the rang of motion. You can also do them with your legs bent and your head on the mat.
I am a pilates instructor and this is generally caused by the muscles around the hip socket (deep hip rotators and iliacus) being too weak to hold the humerus in the hip socket, it can also be because of hypermobility or more serious issues soooo yeah😂 but strengthening those muscles might help! I used to have the same issue hehe
Same thing happened with me ,it also happens when i do scissor kicks
Same for me. Always on my more flexible side
Thank you so much Cassie for keeping me sane during lockdown. I love your energy and zest for life. Keep safe all and keeps milk get and wishing your hands.🤓🧘🏽♀️
You.are.the.pilates.QUEEEEEEEEN. Your effervescent energy make this fun and it flies by! I have not enjoyed (nor actually finished) a workout in a long time, but the realness you bring shifted my pre-coffee mood from blah-to-yah! (plust my lower abs feel way stronger!). Thank you for making workouts that are fun and free. You seriously win the prize for the best workout video(s) I've ever seen.
First comment! I love your workout series. Thanks for being my home workout inspiration ❤️❤️
I’m going to do this workout for 14 days in addition to the Chloe Ting get abs in 2 weeks. I will keep you updated on the comments here and in Chloes video.
Day 1: (March 1st) The hardest one was the rollovers for me. But I did reverse crunches for 30s and then rollovers for the remaining 30s. I am really motivated today and doing 2 workouts wasn’t that challenging for me! I might push myself to do another! I really feel that it targeted my lower abs, they are BURNING !! In a good way though 😊
you got this! i believe in you :)
Just commenting to hear it results
Yay!! I found someone who does Chloe Ting’s and Blogilates workout videos :)... Don’t give up 👍🏼
how’d it go?
Priscilla Flores Thank you!
When i started Blogilates 2 weeks ago I couldn't do a roll over. But to today I was finally able to and i'm really excited about it!! Cassey is incredible!
This is the first workout I've done since I sprained my ankle 3 weeks ago. Grateful to still be as active as I can as I recover!
February 7, 2023. Our thoughts and prayers in Turkey and Syria!! 🙏❤️❤️
🙏🏻🙏🏻
@@theoubrelifechronicles8850 😔🙏
❤️❤️❤️
OMG!!!! I can't believe how amazing this workout is. I have been experimenting different lower ab workouts and none of them have made my lower abs hurt more than this one. This is not a bad thing! Thank you so much and i hope i see some improvements in the next couple of weeks x
Well? X
I really love the calendar and that you took the time out of your day to give us a routine to follow. I really appreciate that it's free to access. Thanks again ❤❤❤❤
great workout cassie!! so excited for this new series, you're literally emulating beauty and confidence from within ❤️🔥
Finished 3/2/2020 had to take a lot of breaks during this workout but I’m looking forward to getting stronger^^
i absolutely love your workouts!!! you made me fall in love with fitness
Just finished this and I love all the exercises so thank you a lot. I love working my abs because even when I'm all hurt the next day it actually feels good. Can't wait for the other videos!!!
Using this 2x once before and after a yoga/vinyasa 😇 my bf insists it will not be effective but I’ve done it before..also claimed I only did previously bc I was a few years younger &diet.
April 11th ✅🍀 I really, really appreciate Cassey's free workout calendars 😊
AND NOW WE GOT THE MARCH 2021 CALENDER AND WE ARE STARTING TO ANOTHER CHALLENGEEEEE
I love your enthusiasm and positivity🌸✨
So started this working out after 8 long months... Dayym. It's feels so good to get back to working out
I love your videos! Thank you for going through the entire workout:)
of course!
I’d really like a video of your process of making the calendar, i think i would be really interesting 💛
It's so hard!! But Cassey gives us a big smile and I laugh too and keep going. Thank you Cassey you are a light :)
Yay!! I can tell this is going to be such a good follow-up series to the 12 Minutes to Toned one we just finished 😊
Yesterday was my abs day😭, but I couldn’t skip your workout ❤️
I am sure I commented on this a long time ago, but this is still one of my favourite workouts to do, and not just because of the workout itself, but because of your words of encouragement and wisdom. This video opened my eyes because of the part where you speak about never looking in the mirror and putting yourself down, but to know you can improve and find the strength to do it pretty much. I like it better how you said it of course. But I take that wisdom and advice with me every day now. You are an absolute role model and it's truly not hard to admire and appreciate you missy! P.S. I miss the theme song, it was so catchy hee hee. Sometimes I find myself humming it randomly lmao.
You make me feel good about myself and always end up feeling accomplished after finishing a calender day
man it's hard ngl but it's worth it. Thankyou for doing this for us 💘 You're a gem Cassey 💕💫
That was amazing. Thank you so much. I love your optimism. Thank you for being you and being someone we all can look up to.
I love the workout!! It was really intense
ahh I really enjoyed this workout!! My body is like that too- when I gain weight, nothing goes to my chest or butt :'( It's ok though, because thanks to you, now I strive to be stronger and feel happier! ❤
Oooh! Yes, miss! Your are the only exercises that I have seen work on my lower belly, even eating right and doing the appropriate cardio. Thank you, thank you, thank you!!
Finally a good workout! Ngl the past vids havent been hitting as hard. This one really engaged my core and has me feeling so euphoric after! Love u Cassie
This is my favourite abs workout! Who is doing this while in quarantine??
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whos with me, everyday this mounth? lets get it
Ahhh turquoise blue and dusty pink, my favorite colors! Love the March calendar aesthetic
Love it! You create the best and most challenging workouts Cassey! Thank you so much!!
Hello! I love your videos so much and your energy is so contagious! My friend is pregnant and I was hoping you could do a video series (another whole body transformation perhaps?) that is safe to do while pregnant, or some prenatal yoga? Also a follow up for how to workout with a baby would also be so fun! Let me know what you think. ♡♡
This was so so good! Such an amazing, short workout. Thank you Cassey!
What I love baout her channel is that, the moves are simple and you can always elevate them, and when Cassey continues to talk through the excercise it's what getsme through to the end.
i haven’t worked out in ages and that just felt like the best workout of my life
Day 4 of 7 days ab challenge! After 30 minutes of live IG workout now it's the time for the... FINAL VIDEO! Let's do this!
Love u Cassie
❤❤..U realy are my inspiration..
So excited for this series!!! Thank you for posting these amazing workouts :)
This was awesome! Thanks Cassey and team! New Zealand lockdown has been hard and I'm excited to come out of it a better person with your help!
my stomach literally growled while watching this.. imma just close this now and get myself a chocolate bar 😂