Day 13 of the 14 Days ABS and CORE Challenge is a 10-minute Pilates session built around controlled, precise movement. There is no equipment needed, the pace stays low impact, and every rep is slow and intentional so you can focus on breath and alignment. It is a steady way to work the deep core and support your posture. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/14-days-abs-and-core-challenge-day-13-pilates-workout This session is designed for home and it is a follow along format with no talking, so you can simply press play and move with me. Each work block runs for 50 seconds, followed by a 10-second break, and a beep signals the change between blocks so you always know when the next movement is coming. You do not need any equipment for this one. A mat or a soft surface is all you may want for the floor work. This workout is perfect if you: - Want a short Pilates session you can do at home - Prefer controlled, low impact movement over fast paced training - Like following along without instruction or talking - Are working through the 14 Days ABS and CORE Challenge day by day Keep showing up, and let today's practice leave you feeling longer, stronger, and more stable. RELATED PLAYLISTS 14 DAYS ABS CHALLENGE: https://www.youtube.com/playlist?list=PL5plC0cg6M70m7wKu_33gu3B4XzGyeC-D ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE WORKOUT CHAPTERS 0:00 Intro 0:25 DEAD BUG + SIDE LIFTS 1:25 DEAD BUG + SIDE REACH 2:25 BIRD DOG 3:25 BIRD DOG PULSES 4:25 BIRD DOG 5:26 BIRD DOG PULSES 6:26 THREAD THE NEEDLE 7:26 THREAD THE NEEDLE 8:26 ELBOW SUPPORTED -LEG OPEN-CLOSE 9:26 LOW TO HIGH BOAT