15 Minute Mat Pilates Total Abs & Core Workout- get a flatter tummy! No equipment needed
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- เผยแพร่เมื่อ 1 ส.ค. 2024
- Get flatter abs in no time with my 15 minute pilates total core workout. No equipment needed. Just bring your mind and body into the room as we workout together. All of the exercises are pilates exercises, which I explain at a pace that means you can do them with me.
I recommend you do this routine three to four times a week for six weeks and you will see and feel a difference. Not only in flatter abs but also a stronger body with great posture!
This workout tones the legs, the back and all of your core muscles. I do it all the time!
Please click the Like button and subscribe to the channel to help me make more films just for you. And do send me your comments and suggestions as I love to hear from you!
Have a great day! Rachel x
#girlwiththepilatesmat #coreworkout #pilates
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Disclaimer: It is recommended that you consult your Doctor or Healthcare Professional before starting any exercise programme. If you experience any pain or discomfort during this workout you should stop immediately and if necessary seek medical attention. When participating in any exercise or exercise programme, you agree that you do so at your own risk and assume all risk of injury to yourself. By using this video you understand and agree that Rachel Lawrence- The Girl with the Pilates Mat- will not be held responsible or liable for any injury or loss you may suffer as a result of undertaking the workout. - แนวปฏิบัติและการใช้ชีวิต
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I have been doing Pilates for almost 9 years now (I'm 68) and with studios shut down during the pandemic, I've been experimenting with different instructors on TH-cam. IMHO, your videos are the absolute best! I love your attention to form and detail, your prompts are perfect (and so important when I'm on the mat and can't quite see the laptop screen) and no matter how simple the workout may seem, I can always adjust it to the level of difficulty I want. As we Pilates devotees all know, it doesn't have to be complicated to be challenging! Thank you for helping me stay fit during trying times.
Morning Rachel, a big apology, I think I accidentally caught the thumbs down icon😢definitely didn’t mean to press that ! I love all your workouts-thank you so much for all your hard work ❤😊
I'm 76 years old and have been doing both of your Standing Pilates for Seniors and the 15Minute Mat Pilates Total Core Workout. Your workouts are paced just right and don't require quick position changes, which are challenging as we age. Many thanks from Minnesota!
I am 72-years old and love your pilates routines. Since I can't go to the gym during the pandemic, I really appreciate your videos. They're keeping me in shape. Thank you.
THAT WAS HARD WORK KEEPING ME GOING WHILE GYMS ARE SHUT THO .THANK YOU I HOPE TO KEEP UP WITH YOU EVEN WHEN GYMS OPEN AGAIN.
It’s Thanksgiving here in the USA. This 76 year old grandma of five wouldn’t think of skipping a day with you. So before we stuff ourselves later I’m working out! Thanks Rachel🏄🏼♀️🦋❤️🌈🌹
Thank you dearly! This was perfect for me and one I can do daily. I really enjoyed us lying down too. It was a nice break for my knees and wrists and felt more mindful to me because I wasn’t combatting tension in my body. So glad I found you and your work! I enjoy Pilates so much!
Just pressed start for Pilates again, decided to start at the beginning and….. it’s great! Almost forgot how though and amazing Pilates is! Thanks! Good u still have those video’s!!! Don’t remove them! 🙏
Love this challenge. The time is just right. Thank you:)
This is a keeper. Difficult. A couple of times I had to modify, but I believe that this is the type of exercise that I will feel myself gaining strength as I repeat it. Thank you!
I have been doing several of your workouts but always on my TV where it is hard for me to comment. I also started with the 'absolute beginner' series and did that for about a year before I felt safe moving on (I have previous injuries and a pilates class I tried years ago put me in a wheelchair for three weeks so I took it VERY carefully this time.) I just love your videos - you have helped me improve my life and my health so much! I choose one of your videos and do it almost every day now and they are just so helpful. Thank you for the work you do and all of the videos you share - you really make a positive difference in my life and I appreciate it.
Hi The Girl with the Pilates Mat
This is my first time with you I am 77 years and done my first workout with you to be rid of my stomach, I need to keep doing this but I had trouble finding you this morning., hopefully I have saved this.
Doreen
Thank you Rachel for these 15mins/20mins class. Convenient and great workout😁
You’re welcome Jackie 😊
First time I’ve done this one as I do the seniors classes but for only 15 minutes it finished my morning classes bit mor difficult but I managed it thanks for all the videos you share I try and do different ones I’m 74 years old so I need to keep moving 🤗🙋🏼♀️🤩
I was over-challenged by these exercises but I will keep trying for I know I need to strengthen my stomach muscles. From a 77 year old woman in the USA who loves your workouts--especially the balance ones which I also need.
Another mature follower here from America..age 67. I completed your series of introductory videos aimed at "absolute beginners" and am happy to say that I was very successful. Now, five months later, I am pushing myself to something challenging again. I especially need help coordinating my right and left hand sides so this video put me through my paces! I know with some practice I can make some improvement. So thanks for your excellent videos and three cheers to all the other mature people out there who refuse to allow our bodies to get the best of us. Our best years are ahead of us!
Hello Karen, what a wonderful message! Thank you. I am so pleased you found me and are not only enjoying the videos but feeling the progress in your body. That is brilliant. Coordination is something we have to work a little harder at as we mature, balance also and that's what's great about Pilates, it works the brain and the body, keeping all those messages firing from your brain down into your muscles.😊You are a beautiful example of what Pilates can do if you are consistent and I applaud you for that. Well done. There are lots of mature people out there and you represent what they could do if they took regular sessions just like you, so three cheers to you Karen! Keep up the great work and do spread the word with your friends 😊👏
Karen Weimann I.m in my 6 th month. Daily with Rachel. This COVID here in the US is out of control. Rachel keeps me sane. Nice to meet you. Myrna
amen!
That was so nicely targeted for the core. I appreciate the simplicity of no equipment and no crunches, just pure core activation. Thank you.
Love this workout. I’m 69 and it challenges me. I feel myself getting stronger each time I participate. Thank you for these videos.
You're so welcome! That was one that has proved to be so popular! I am relaly glad you can feel the progress in yoru body. well done xxx
Hi, I tried this workout because I want to strengthen my core, and was familiar with Pilates but had a big gap without doing it, and I have to say I found in the leg raising ones my legs got so tired I had to cheat! I am fit, walk a lot, but I am 78 and aware I need to keep at it! I will do this again and hope I get stronger; I also love your standing Pilates for balance.Thanks for all you do!
I'm a long-time Pilates devotee, just turned 69 and have definitely fallen off my routine since I moved to a different city a few years ago and then got hit by the Covid lockdowns. Am also suffering from arthritic wrists that have forced me to make a number of changes to various moves (exercises on all fours are out of the question for now, but I get down onto forearms where I can). I just wanted to say that I LOVE your videos. They are wonderful, effective workouts and I can pick and choose from so many, depending on how my body is feeling and how much time I have. I love that you don't use music and your cues are always excellent. Thank you for being there! (FYI, I love telling my husband, "I'm going to see Rachel now," and disappearing into the other bedroom for some "me" time.)
I am a former dancer and pilates comes very naturally to me. I was in a very serious car accident several months ago where the car flipped around three times and am sore and out of place all over it feels like. I am looking to use pilates to help rebuild a stronger core and in turn help with whiplash pain and general poor posture imposed by years of sitting over a desk. I loved your segment here. It was gentle and made me feel great. Thanks so much. Perhaps you could recommend one of your videos that might be of specific help to me.
Hi I love your workouts you explain the moves so well that I never feel that I am not sure what to do. For a number of years I was unable to do Pilates as I have psoriatic arthritis but now it is under control and I am able to come back to Pilates. So I started again during lockdown as I don’t think I have the confidence to go back to my old classes. So being able to do this in my living room is a real blessing. I have done quite a few of the videos now and the total core workout get a flatter tummy is the first of your videos where the last 2 exercises I found extremely challenging and found I couldn’t do them. But that is good as I now will keep going until I can. Thank you so much and I hope you continue to do the classes.
That was challenging and much needed! Thank you and God bless you! I’ve done a number of your workouts for seniors and love them. Have a weakness in left hip area so trying to strengthen and do everything I can at 62 yrs old to stay flexible and healthy!
The leg lifts lay down on the Matt was brilliant. It was a challenge for my core and I could really feel it working. Thank you
I am loving your workouts. Best on TH-cam. A 73 year old Australian. Thank you so much. I discovered you during CV 19 lockdown
Very challenging as I have a weak core but great workout! I’ve recently discovered your channel and am loving it. I have forwarded your videos to several friends. Thank you for your generosity in sharing so many workouts. ❤
Writing from America. I started you videos on the recommendation of a friend. That was 7 months ago and I absolutely love the workouts. Covid has changed the way I work out and your Pilates classes have changed my whole attitude about what is possible. I started with the 65+ and I as a fit 73 year old I have been challenged! I do your 65,+ on Tu, Thurs, and Sat. Along with the standing Pilates I have added the core workout and now the leg workout. The amount of time is perfect for a really intense workout that is safe and satisfying. I have a recumbent bike and a treadmill so I can continue to to keep my steps up as well. Thank you for your dedication to Pilates and to seniors. Subscribing to utube and to your videos is SO
worth it.
Peggy
OMG, that was intense but awesome! I am a Pilates teacher myself and during all the lockdowns and not teaching, I lost my motivation. Since a few weeks I am exercising again and was looking for some inspiration. And I found it. So grateful
Great 15 minute work! Invigorating…
I have regularly been doing your morning wake up session but have just tried the Flatter tummy. It was brilliant. I have been attending Pilates classes for many years but this is the first time I have been able to fully understand how the core works. I felt great after the 15 minute session and my core feels great. Thank you
I am totally impressed with all of your classes...I get a great workout from all...the way you teach and explain things is so helpful...I have turned on many of my friends to your classes. Am forever grateful to you!...
Absolutely love this. Clean and simple, and SO effective. Coming back to Pilates after a long time away. Really excellent - thank you!
Just started your workouts on the advice of my sister-in-law. I Love them. I do have a bit of trouble doing the side lift, but I think that's because I am a bit out of shape/ I walk a lot , but had to stop my 2-3x a week pilates class because of the pandemic.. Like Karen below, I am a mature follower in the US (62-years old) I'm starting with your beginning series and trying to stick with it. Thanks so much! stay safe.
Loving your videos! Recovering from hamstring tear surgery in January and your mat and standing exercises are helping me strengthen my legs, glutes, and hips. These are a great addition to my PT work:)
This is a great workout. Please continue with these types of core strength workouts.
Thank you Sondra, I will 😊You might like to try this one: th-cam.com/video/6O0pk3Z156s/w-d-xo.html
So, I've been following your videos for a few months now and have commented before how amazing your teaching of pilates is, very clear, very easy to understand and it's made a huge difference to a back problem I've had for many years. It's as though you've read my mind, as I was going to ask if you had some slightly more challenging work to show us, as I feel I'm ready to move on a little from the excellent four beginners videos. And, as if by magic this appears! I can do all but the last one, and have certainly got lots of room to improve. So another massive thank you from me, and please keep making new videos, I love them!
Ah dear Claire, thank you so much. I am glad you're enjoying the new challenge! Great to hear you're enjoying my teaching style and I am absolutely thrilled that these online workouts have helped you with your back problem. Thank you for sharing that, I couldn't be happier for you. Yes the new workout is a bit of challenge isnt it?! Keep working at it and in no time you'll be even fitter and stronger! Well done and thanks for the encouragement, I'm planning to film some more soon. Warmest good wishes, Rachel 😀
Thank you! Discovered your videos this year since my gym has closed and still is due to the pandemic. Love your explanations and cues as we do the exercises!💕
Loved this session! Really liked the real focus of keeping my back flat on the mat while moving my legs. Thank you!
i really needed this class. I am very weak and the last three exercises were a challenge for me. Thank you Racheal I watch your classes often.
Good Morning and thank you for your video classes, which I ran across during pandemic stay-at-home. I have attended mat pilates classes for the past year, in addition to my daily 4-5 mile walks. I feel I am in decent shape for my age of 66, but I find planks to be extremely difficult. My pilates teacher oftentimes gives verbal modification cues that students can try if they are unable to do some of the more challenging movements. This would be a helpful addition to your already wonderful videos, if possible, and is suggested only in the most positive light. Thank you kindly.
The Standing Pilates fpr Seniors is perfect for me. At 86 I need balance work and limbering up. So glad I found you.
This routine was short and effective. I did this workout after the morning stretch routine. I'm doing at least one of your workouts every day. Thank you!
Thank you for your videos! I have tried others but as said by others these videos are very clear and have “simple” enough explanations that make me feel that I can do your programs and get better at it,. You seem to be very patient and encouraging, so that I feel that I can stick with it and not feel that it is for others and not my 70 year old body! I try to take care of myself but know I need to work at it more consistently, not as a chore but as something that makes me feel better all over! You are very good at what you do! I also have the most difficulty with the last exercise, doing the side lifts- at least I can laugh at myself !
😮💨 🥵excellent, tough workout - I always struggle on my back with legs in the air, but your excellent prompts about when to push my back into the mat helped immensely, felt very mindful and connected to abs, and felt I was safely protecting my back! Great stuff, thank you!❤
Wow! We love your standing Pilates and tried this core today. Could not lift our butts off the floor on the side lift. Didn’t know how to begin. We will keep up with this as it felt more effective than 100 crunches. Love you!
Hello from Bay Village, Ohio, USA. I am an exercise instructor here, locked out of my class due to Covid-19. I walk by Lake Erie 3 days a week with a few class members/friends but find walking to be an incomplete form of exercise. I have forwarded your youtube link to 30 or more from my class and hope they will open it and enjoy it as I have.
PS...I had Covid in March. It was harsh but I recovered at home and have no bad after effects except diminished smell and taste. I credit my overall fitness to my ability to bounce back. I will be 72 in two weeks and have afib and a propensity to bronchial distress...my 2 pre-existing conditions.
Thank you for these videos...calming, strenthening and sensible. God bless you!
This was just what I needed today - quick yet challenging!
I'm working areas I've never worked but always needed to. I'm getting stronger. Thanks so much love your show.
Wow I really found that challenging. Having done Pilates for a number of years unfortunately for around 2 years I couldn’t even work upstairs. Thankfully I am so much better now and have recently started going Pilates again. I have found your videos really good as i realise how much weaker I am now. Thank you so much for doing them & keep doing them please. They are helping me so much.
I love your sessions. Always slow and steady with instructions.
Thank you, this is wonderful and none of that awful music that is played on others. Great videos that I will keep following.
My wife and I just started following you and already love your style of teaching. We are both near the 60 years of group and fine the exercises just right for us. Thank you for the inspiration. Stay safe and blessed:).
Hi Pradip,
Thank you for your very kind words. I am so pleased you are both enjoying these exercises.
Rachel
Love this ! Tough but excellent for the core! Thank you!
love your classes
10 weeks with 4 tutorials every day. Moving on to balance ( very bad balance) - stand up exercises but keep up the tutorials, adding difficulty from other posts. At 83 not looking for miracles! Thank you for wonderful ideas and explanations.
excellent and challenging mat work to sneak in when don't have a lot of time! thx
Thank you for your Pilates classes.. I’m loving them!
Hi Cheryl,
Glad you are enjoying them!
Rachel
Great revival for my rusty classical Pilates training! Pace is just right, more effective for not rushing
Loved it!
Loving your videos. I found some of these exercises challenging and modified accordingly eg I just held the plank but will work towards lifting the leg. Thank you.
Great core workout without hurting my neck! Thank you!
I liked this workout for it was not too long and I could manage.
Loved this, Rachel. Did after the 33 minute standing routine. Sure I’m going to feel it in my legs tomorrow. Thank you so much for doing these videos!
Hi Judy,
My pleasure, I am glad you are enjoying the workouts.
Rachel
Wow!! What a challenge. I loved it. I am breathing quite heavily will continue to challenge myself. Thank you Rachel!
Love this
Just previewed this. Looks good
This was hard, thank you Rachel!
Thanx a lot for the core support and strengthening workout.
Loved this core work!!
This is wonderful, thank you. I'm 68 and have a regular yoga practice but felt I needed a core tuneup. This is perfect. I've just discovered your site and will definitely make it a part of my routine for wellness. 🙏
That's wonderful to hear! So pleased it worked for you and thank you for making my workouts a part of yiur wellbeing routine 😊
Thanks for doing this. I’m overweight but could some but not all of this. I really appreciate the work outs that don’t strain my neck! Love all your videos. Thanks
Hi Kathy, great to hear from you and well done for trying. This is a challenging workout so be proud of what you did! There's a lot of weight bearing it it and lots of core work so I recommend you try doing it three times a week, do as much as you can and you'll find that in a week or two you'll be able to do a little more. I want you to let me know when you make it through the whole thing. I'll be rooting for you! Good top hear it doesn't strain your neck too. Keep up the great work and thanks for the feedback. Really appreciate that. have a great day, Rachel 🙂
Thank you Rachel. Fantastic workout for the core.
Enjoyed. Needed that for my back pain!
Wow, that was a tough one to do again and again!!!
Great! Keep going Jayne 😊
I have to say that this is the best core workout I have tried so far. Especially the bridge one, which tells me how to lift my hips correctly. That is what I missing in the past years!
Almost can so this entire workout. Keep up coming!
thanks for the video. enjoyed that you concentrated on the abs without the lifting of the head- really helpful!
Very challenging but great for core workout, although I find it difficult sometimes as I haven’t been doing it for long. Definitely will try to keep up with it everyday. 🙏
It's harder than it seems to be! Thank you!!!
Just did this after today’s April 30 core workout. Great combination 🌵🌵🇺🇸🇺🇸🙋🏼♀️🙋🏼♀️
Great workout, very challenging! Works the parts other workouts don’t reach! Loved it!
Love it!💜🦋🤗🙏🏾
Thank you Rachel this is great and all going well!
I love your classes, and this one added something different that I found excellent. Thank you so much for your well thought out classes, and especially your focus on us seniors...
Ofra, from Israel
This is an old video work out so new ones, 2022 are sooo much better. I thought this was rather rushed and shouty (!) While newer ones are the same hard work but with Rachel much more relaxing. Hope everyone is still tuning in. X😁
Rachael, this is terrific and so challenging when both legs are up and the arms back. I have to rest a bit in between but will keep working on it. Just the right amount of time for the intensity. Many thanks!!!
Excellent workout and quite challenging! Thank you!
Loved this one. Nicely compact routine with all round core activation. Fun to watch and inspirational. Fascinating stillness, something for me to aim for.
Like Carina, I also feel pain in the lower back. I try to modify by not lowering my leg all the way to the floor. Also would appreciate modifications for bilateral knee implants. Especially doing planks. I am an obese 64 year old new to pilates and I want more core work outs. Perhaps I need to strengthen by working on standing routines for a bit before I go to the floor. Anyway thanks for reading Rachael (sp?). I appreciate your time and commitment towards the videos and coaching us to remain strong. Please give Boo (sp?) a hug and smooch. Sorry so wordy.
I love this workout‼️🥰
Thank you, great class. Will practice daily since it is not that easy.
I found the class challenging and useful to keep flexible. I think the core exercises were explained clearly.
Love this workout although it is short I can really feel it afterwards in my stomach area!
I would love more 15 minute core workouts!
Hello from South Africa, I have been doing six pilates classes a week and now in lockdown I am following your classes. Thank you very much.
Hi Jenny,
And hello back from the UK! So pleased you are enjoying the classes and delighted to add to the people following me from South Aftica.
RAchel
Thank hyoid Sharon. I did I again. I'n trying to focus on core and as as you suggested. Thank you so much.
I love this class. Fabulous 🤪
Can really feel this one. Love it.
Following you from Montréal, in Canada. Thank you for your videos and advices ! I appreciate the short practices (15 or 20 minutes), very easy to integrate in my daily routine.
Luv every minute👏💓
It was a great work out ! Thank you 🎉🎉