Ab Blast | BEGINNER PILATES ABS WORKOUT
ฝัง
- เผยแพร่เมื่อ 9 ก.ค. 2024
- Okay you guys, I know this video is called "level 1" but really, it's for ALL levels because today, I really want to make sure we have a solid pilates abs foundation. It's a good thing for EVERYONE to check their form every once in a while, no matter how advanced you are!! If you can get through this video without your neck or your back hurting and without feeling like it didn't really work your abs, then you're ready to move on to level 2 with me next week!
0:00 Intro
1:36 Hundreds
3:38 Single Leg Stretch
5:57 Roll Ups
8:10 Double Leg Stretch
9:54 Heel Reaches
11:43 Candlestick Dippers (R)
12:56 Candlestick Dippers (L)
14:05 Plank
#abworkout #pilates #blogilates #blogilatesabs
Here is where I get all of my music! Epidemic Sound: share.epidemicsound.com/sgFTn
My outfit & yoga mat are from: www.popflexactive.com
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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
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Hi! I reuploaded this video because alot of you mentioned that the music was too loud in the original version! Want to make sure you can hear me, especially in this video since I explained alot of the moves in this Level 1 workout!
Ah cassey what a timing! My period just finished and now I can workout! Time to make these abs scream.
thank you so much 🥺🥺💜💜💜
I commented that too, thank you sooooo much for caring I really do appreciate your work
Ohh😅
I love it! The louder music keeps me motivated and I don't focus on how tired I am and the music is at the perfect volume and it's such a fun song! And this workout is honestly fun!
Casey: how many crunches equals one roll up?
Me, a seasoned veteran halfway through a roll up: siiiiiiix
🤣🤣🤣🤣🤣🤣🤣 this was me yesterday morning
Meeee
Six, Cassey, the answer is always six! 😆
Every time it comes up in her videos 🤣
Lol
My almost 4 year old daughter walked in the living room while I was doing this tonight, and she asked if “that girl is a real girl, cuz she looks like a doll.” She then asked if she could have a Barbie that looks like her cuz she is so beautiful 😍
So cute! Can we make a Cassey Barbie happen? Would be a best seller for sure.
Is that something good when your daughter thinks that to be a real girl you have to look like a doll/look a certain way? I'd be worried.
Ruth Ann Brown that is very cute😍
@@solar0wind lol I think the girl was saying that Cassey DIDNT look real, BECAUSE she looked like a doll lol
Aw!
I appreciate the progress bar. I find myself constantly wanting to touch the screen to see how much of the video I have left and you talking with the progress bar for the entire video on the side made this 17 minute video feel like 5!
Hey! I loved this too. It's a great idea for my Pilates videos too. Casey is such a master when it comes to Pilates videos!
yes !!! I definitely agree
I loved this too. It made it so much easier for me to get through the workout. Don't know why it works, but it does! :D
I wanted to like your comment but it's at 123 likes and it's so perfect and I don't want to ruin it 😖
umm.... how tf did this feel like 5 minutes
I love how she says “you’re doing good” because sometimes we need to hear that
All I can think is: ooof, she definitely doesn't see me right now 🥴
I love that she tells that too! It makes me feel like I'm in an actual class! It helps me feel better socially? (I'm a home body ,for the most part. It helps feel like I belong in the World.)
Casey: you wanna make sure your spine sticks to your mat
My tailbone: no
cant do it either :''D
Isnt ittt, it just jots out
I can’t either! No matter how hard I try to engage my core and push my belly in, I still do that arch that you are not supposed to... any tips?
@@renatasilva2252 try lifting up your legs and pulling your knees into your chest to get a feel for it
You should be very careful with abs workout if you can’t get your back to be flat, because you can get hurt very easily
i cant believe it took a whole pandemic to actually workout
edit: omg thanks for the likes!!
Hahaha....facts
Haha how come I never realize that 😂😂
I dont get this comment can someone explain?
@@lessismore8533 they mean that only in quarantine when they have to stay home and don't have much to do they finally took effort to work out, as I understand it
omg this is so relatable!
idk if I'm the only one but I prefer doing workouts around noon / middle of the day and it gets me over the midday slump so this was uploaded at the PERF time!!!!
I do this too! It works better than coffee
Same!
I’m gonna try that! I always get so tired around midday 😭
Mornings are too early for me and I'm too tired late in the day 12:30 is my favorite time because I have lunch around 11 and it gives me energy to finish the day.
Sameee
“you should not be plopping back onto the floor” me on the floor waiting for her back to touch the floor: 👁👄👁
Hahahaha so true
No this is what u are supposed to do
😁😁
Coming back after two years of no Pilates workout. Missed this!
i had to take multiple breaks because i felt my form giving out, and i figured it was better to take a five second breather then enforce bad habits! cant wait to see my progress and get stronger
I'm glad I'm not the only one 😂 this is my first ever pilates class though so I can't wait to get better at this
So on April 3rd I broke my right ankle, and last week I had checkups with my surgeon, GP, and a physio. They all praised how well I've recovered, and the physio told me that it's a good thing I was already strong before I had the accident, because being strong when it happened made it easier for my body to recover. I was giddy when I heard that, because I've been following Blogilates videos a few times a week for about 7 years. I did it for my mental health, and feeling freer because it feels good to be strong. But I'm so happy that it paid off in a way I never expected it to - I thought I'd never break a bone, but on April 3rd I went and broke 2 at the same time, and even needed surgery for it.
Not only have my years of being a popster paid off in helping me recover, but I also advanced in my physiotherapy before I started seeing my physio because I was doing calf raises and other leg exercises (excluding anything involving jumping) following these videos over the last few weeks. And this whole experience has just made me fall even more in love with Blogilates and you, Cassey.
Thank you!!
Don't ever underestimate a workout without gym equipment. Working with your own body weight is totally effective and a whole new ball game. Thank you again for making us all feel strong and beautiful!!!
I'm just starting the beginner calendar and I thought this would be easy. The first watch-through looked simple enough. Joke on me. I started shaking from the hundreds. But it felt so good when I'm done. I'm motivated for tomorrow.
I’m doing Casey’s beginner calendar and this is the first video I’ve ever watched from her but I just really love her encouraging you throughout the video it’s just super awesome :,)
Heyoo I'm starting the beginners calender now as well. How did it go for you? Just checking in haha
@@TanTan-by7wt Honestly it was great!! it made me feel confident with myself and it actually got me happy and excited to work out :))
@@a.i.8813 So what are u doing now? Another calender or?
*THIS WAS LEVEL ONE?!* I've been doing your workouts for 14 years and this was a good toughie! 😉😜
14 years?? 😂 hasn't blogilates been around for 10?? You must be an ultra popster!!😂🙌
lmao right, saying 14 years fro the lieks,
@@caroliinec had it been only 10? I started Pilates for 14 years then xD
I've been a popster since 2013! I've seen your comments on almost every video lol. Glad to see some fellow veteran popsters are still here 😁
@@whatinthehalibut aw, it's nice to receive recognition! You'd like my channel :)
Not me going « huuuh? » out of amazement after finally succeeding « rolling up » ! This was my 3rd time doing this video and I couldn’t for the life of me sit up only with my abs before. Can already see the improvements, thanks Cassey !!!
Letting people know not to give up! I started this and your other level workouts in Nov.2023 and I have just now completed this all the way through without stopping at the hardest difficulty for the first time! It’s taken 4 months but I’m finally at level 2 for all body areas🎉 so please if you are discouraged don’t stop you CAN do it. Everyone has a different journey ❤
Thank you so much honestly I feel horrible u can't make it all the way through or do certain moves this made me feel better and I will keep trying xx
I've really been in such a workout/diet slump. I had been doing well last month and lost 7 pounds but then birthday parties came up and I quit my weight loss journey. I'm so glad you are doing this series, it has encouraged me to 🎵Get my head in the game 🎵 😁❤
Same
no matter what I do my neck strains so hard!! even trying to engage my core as much as I can it doesn't help and I dont know what im doing wrong! doing the leg stretch I didn't feel anything, only my joints popping as I move my legs :(
It could be a sign of inactive muscles, which means you're unable to activate your abs, which results in the strain going to your joints and neck. If you can afford it, I'd recommend you visit a physiotherapist, but I'm sure you can also find some exercises and tips online :)
My very first plates teacher gave us great advice for this! (former sufferer too) When you are in plates position, think of drawing the middle of you chest down, in the same way as you draw in your belly button to your spine. It's almost like a heavy pressure in on you right in the center of your chest, like where a pendant necklace would hit when standing. This will help release your muscles in the front of the neck and relieve some of the strain! It's not foolproof, and if you have very weak abs you'll still feel a bit of the neck strain, but using her advice and this technique, you should, in time and with strength, stop feeling so much neck strain. Good luck! :)
Sorry, I did not spell check before I posted 😂🤷🏼♀️😬
My neck has been is straining too. Any tips
My legs pop when I extend them as well, my chiropractor has told me it's because the psoas muscle is too tight and getting stuck on the bone, then popping out. There's stretches to help it
Casseyyyyy you look SO good in this vid, is it just me🤩🤩🤩
Ugh I love how you reuploaded it because of the music issue. Although it makes sense to reupload, it just shows how dedicated you are, and how you care! Not gonna do it again 🤣 but thank you anyway
This video is uploaded at the day I decided to exercise again after my c-section. What a perfect video a short beginner abs workout. Today is day 4 and I feel I'm getting stronger and my neck is hurting less every other day. I hope I can do the total workout without giving a break and holding my neck at day 7 and start doing level 2 the next week 💪🏼❤
Never underestimate the foundation videos! I do the isolate abs every week and still as I reached the roll ups in this one, I felt my upper abs on fire! It literally hurt! Love it!!! 💕
I like the concept of this! I always write down what I can't do in a workout so I can return and try to do more reps or a harder version later. Can't wait to challenge myself to do each level perfectly 💪
Hey Morgan, that's a great idea! We often resist the hard ones which are the ones we probably need the most. Keep at it and with Pilates there's always a little bit more, right?
I did it!!!!!!!!! Whooooooooooooooooooo!!!! My first time doing Pilates!!!!!!
For someone who has been training for over 1.5 years this video still burns like crazy & i love it. A firm favourite on my active recovery days! It's challenging enough but still gives you time to think about mind to muscle connection. Thanks so much❤
Abs let's goooo! ❤ the music is also super motivating for me ✊
I’m here after seeing your calendar!
I would be trying to keep up everyday!
Day 1- done!
Workouts usually get me really exhausted, and I end up sleeping for hours after doing them
Can definitely feel it in my abs, but surprisingly I still have my energy! I feel good and ready for the day
Thank you! 💘
I'm so happy you're doing this series. I got sick two years ago, gained a lot of weight and lost muscle and when I tried to workout again I couldn't do anything, I've been revisiting your beginners videos and I love the new videos. Thank you so much!
finally FINALLY i found someone TEACH me!! thanks casey
this video marks the start of my fitness journey! I'm so excited and there are soooo many workouts on your channel that I want to try. let's gooooo! :D
I passed level 1!!! Goody, goody, goody 👏👏👏🥇
Thank you for posting this version of your video! I can hear you so much better!
Cassey it's really amazing and appreciable that you have reuploaded this video...now you have gained much more respect in our eyes
Day One of the Beginner's Calendar done! I can't say that I wasn't challenged, it was a true sweat session.... But I am happy that I clicked play, I feel great!
Great video. I am grateful for the indication of the intermittent diet. Thanks to the diet and exercises of this channel, in almost 4 months I lost 32 kg. Thank you!
can you give more details of the diet? what is your email?
why didn't you give the details? What an idiot!
you just have to search the internet to find it.
@@annamariet rairagcecoti@gmail.com
hi Raira. Is this the diet?
go.hotmart.com/P37473764I
O my god!! It feels so good after finishing it.
I used to shy away from your longer videos and do more of your shorter workouts back to back, but after doing your 2021 challenge I'm more open to videos like these. Thank you for giving me an alternative workout instead of running when it's really cold. I love running, and have been a runner for the past 5-6 years, but today it is 15 degrees where I live and this is just what I needed. :)
Wow, first time in forever I'm one of the top 10 comments!😄 So happy she put this out! I've been going back to her old video's cause I need to get stronger❤
Reaching for my ankles ended up giving me motion sickness 🙈 but I managed to hold the plank so I'm proud of that 😊
Yesss I can't wait to do this after class 🎉🎉🎉
This is the most enjoyable workout I’ve ever did.
I love her outfit! Gives me Bell vibes💛 but I’m excited for this workout even tho I’ve been doing her videos for years it’s always good doing the foundational moves and refreshing ourselves on having proper form :)
@Blogilates!! THIS Is the best beginner calender you have ever made! I did your first version in 2014, and I tried to do your second version around 7 months after I had abdominal surgery. I have been out of it since 2017 bc of an injury and the surgery, and every time I tried to get back into it with your second version beginner's it was just too much. THIS one gives me HOPE that I can get back into it again!
Yessssss girllllll !!!!! I love your work out vids girll!!!!
My mom and I started your workouts a few months ago and we just want to thank you so so much!! Your videos are the only workout that helped my mom lose her weight and she is so happy! It also helped her getting on track after breaking her ankle in no time! 💜💜
I love that this is bringing it back to basics, with the emphasis on form. Classic pilates with my favorite TH-cam instructor!🥰
Cassey: Legs together, arms rolled back, chest out, back in a 'c curve'
Cassey: * perfect form *
Me: * Looks like an angry pretzel * :'(
I just came by to say Thank you, Cassey for all your amazing TH-cam videos. As a single mom of a four year old it is nearly impossible for me to find time for a gym. Your videos and plans keep me motivated and helped me so much with my massive back pain. You re an inspiring person. Lots of love 😍
I just met you like 11 minutes ago at one of your old workouts and I love how positive you are for so many years! You are my inspiration from now on, because you are smart, funny, positive and a strong person, I appreciate your workouts and positivity! Thank you!
I haven't been very consistent with my workout for the last 6 months and didn't think I would be able to get through this without stopping my first try, but I was able to do the whole video without taking a break! So proud of myself! I really need to get back on the workout train and eating healthier to see what else I can accomplish!
I found you about four months ago. I've been LOVING all of your videos! I used to go to a pilates class but since the virus I'm unable to go to class and you've been AMAZING! Thank you for ALL your videos!
That yellow outfit is gorgeous!
love this! did this after work and i feel so goood 💜thank you always cassie!
I've been watching your videos for months now ♡
They are absolutely amazing and helpful. Thank you so much!
ooooooh, this is day one for me for sure. I am very overweight and need a change in my life. I did yours videos quite a few years back and things happened and I gained everything back plus some. I will say this video was awesome and I am glad I do not have neighbors because they would probably have thought I was being murdered. I got through it and I am proud of myself. Can't wait for day two!!
I used to do your workouts in college but haven't participated in a few years bc I've always had really physical jobs. I'm switching into a much less physical job for the first time and figured it was time to hop back on that blogilates train since I won't just have exercise inherently at work, so I started the beginners calendar!!!
those candlestick dippers were a much appreciated break after jumping straight into ab workouts for the first time in years.
Love this video! I find myself going back to beginners abs videos from a few years back. This is like a better, more updated version filled with all my favourite ab workouts 🤩💖
Cassey, I’ve been working out with you on and off for 10 years. Now I wanted to get a workout in after not working out for a while, and this focused, relaxed, yet intense video with these familiar moves and your familiar comments on form (and about one roll-up = 6 crunches lol) was so incredibly soothing after a rough day. Thank you❤️
I love how in in-depth you explain the moves
This is the best beginner ab video Cassey has done. I've been doing blogilates since last year but my husband is starting this month. I could see how much progress I've made because this video was so easy for me and are usually the break moves during her usual videos. However, my husband was STRUGGLING. He even did all the modified moves and he still collapsed at the end. I think she chose the perfect starter moves for abs and I hope she continues this series for the other parts next month. Thanks Cassey!
This was perfect timing! I just injured my neck so I was so happy that all the moves had an easier option that wouldn’t strain the neck!! But I’m excited to fully do this workout when I’m back to 100%
Thank you Cassey! This one helped me realize a couple mistakes I've been making over the years. I personally need to check my ego and admit I need to work on my strength in the basics, so I don't hurt my back again!
So cute that your mat is over a rug! It looks so much more comfy than a rug.
Thank you Cassey for showing us the options for doing certain moves. It really helps and I feel motivated to get stronger!
I started doing this last week because I know I struggle working my abs. Instead of moving on to the next level. I decided to do this as a third video. I want to master the beginning because I'm not good working my abs. Quality over quantity. I love this Beginning Abs Pilates. I need a refresher for sure!
Guys really at last 15sec in plank I literally don't have any breath or strength left in my body. Good lord great workout. Thanks a lot for sharing this exercises. Love you a lot 💗💗💗
This was a fantastic return to the basics! So excited for LVL 2!
AH! thank you- this changed my workout routine. if im not too sore ill wake up and do this.. ITS SO GOOD. so much better than any other core workout I've done and boy can you feel it
I cannot believe how time has flown. This was the first video for the beginner calendar and now I am at week 4! I came back to this video because I knew that I was not ready for the intermediate level and I am so glad I did. I could barely get through this video day one and today I can see how much stronger I am! Cannot wait to see what this year will hold!
Just finished my first workout of yours and I loved it. It didnt seem like it lasted forever and I appreciate the excitement from you
I recently injured my foot a month ago and haven't been able to walk since. It's been tough finding a workout I can do to keep myself fit. I'm honestly grateful to have found this one. I've been doing it everyday and have gained more strength in just a week. Thanks Cassey !
It’s so nice revisiting this video and being able to hold the Pilates stance a lot longer than the first time, even if i haven’t exercised in more than a month❤
Hey cassey .... I just want u to know that by doing your workouts just for 2 months im closer to attaining my dream body .... Ur such an inspiration .. love from India 🇮🇳😍😘😘
That's amazing!! I'm proud of you!!
Omgggg !!!!! I can't believe you replied 😘😘😘😘
🥰😍
I did this yesterday afternoon and woke up sore! An amazing and tough one, I couldn’t do the roll ups, so that’s the goal. Love you Cassie
I’ve been with you for a few days now working out every day after school and i am so happy that your so understanding and confident that we can do good 😊
Day 1 of Beginner's calender...It was hard had to take breaks but completed it feeling good.
Feeling stronger than I did yesterday 💪🏻 I'm proud of myself for getting back into it!! Let's go!
This workout does awesome things. I done it for the first time and i can say that i feel very motivate to continue to do it again and again. It wasn't painful or taking a lot of your strenght that makes you feel very week at the begining in your journey because you just can't do it properly. Thank you!
love all your bright colours cassey! brightens my morning
I was like "okay so I do this easy"
Then I'm like "oh forgot, feets flexed," wait "shoulders up" wait "lower back down"
"Suck in my belly button into my abs."
💀
Cassey I LOVE this! Thank you for speaking to us newbies!!!
Coming back after a long break- this is perfect for my weak self!
I hope you know what an inspiration you are!
Can’t wait for the next levels!!
Thank you for this! A great way to get back on the mat. Love the variations.
Thank you for the great videos! They have helped me a lot when i have been stressed out. I feel more energetic and motivated to do my best. Beginners, don't give up! It will only become easier from now on and you will see great results.
if only I can press LIKE again for every time that this video makes me love to exercise and work my abs!!
ps. almost 2 years worth of doing it at least once a week😁
This is the first video I’ve ever watched of yours and I’m in love. I injured my back a while ago so ab exercises were pretty much a no go, but your thorough explaining of the form allowed me to do these exercises pain free. I’m so thankful for you❤️❤️
I could never get into at home workouts because I never really build the foundation on how to actually get the best out of each exercise. I found this video super helpful and I actually could feel myself doing the exercises properly without hurting myself!! Best workout channel ever!! Can't wait to build my strength and move on to the next level!!
Day 1. So excited 😄💪🏾
Thank you, Cassie! I was really nervous to start this workout but I loved It! You're so awesome!
I fell off on working out with you every day in 2016 but I’m back now starting today with this workout video. Time to get back at it ❤
Ty so much for this Casey, my job just went back to in office work and I fell of the fitness wagon quickly! This is perfect to get me started again with the time commitment. You changed my body my senior year of high school and I'm so glad I found your videos again.
Omg I’ve been with you for more than six years and this made me find all sorts of mistakes in my form! Thank you for teaching us! Now we’re going to get even stronger!
Love the little loading bar as the workout progresses!
I LOVE these foundational videos! So helpful & nice if you want a less intense workout, depending on your fitness level. Thanks Cassey! 💖
I loved this and needed some basics to keep in mind as I do my workouts! Thank you girly!
I’ve always done a plank on my elbows because I thought it was harder for me but doing it on my hands this time really made me feel it
As someone who is very insecure about working out because of my lack of overall strength this was very helpful and positive and well paced. It was really fun and enjoyable. I did the first 10 minutes properly but my cat visited me in the last five minutes so I had to give her some attention (I got many head butts)!