This 30-minute Pilates session puts the focus on your deep core and abs, with no equipment needed at all. Roll out your mat, press play, and work through the whole session with me from start to finish. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-pilates-for-deep-core-and-abs The workout is designed for home, so all you need is enough space for your mat. There is no talking, just a straightforward follow along session where you can see exactly what to do and move along with me. Every work block lasts 50 seconds and is followed by a 10-second break, and a beep lets you know when a new block is starting so you never have to watch the clock. Pilates work like this is all about control and connection, targeting the deep core muscles that support your posture and stability. Take your time with each movement and focus on quality rather than speed. No equipment is needed. A mat makes the floor-based work more comfortable. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a 30-minute Pilates session centered on the deep core and abs - Prefer training at home with no equipment - Like following along with no talking and beeps between blocks - Enjoy mat-based work that asks for control rather than speed I hope you finish this one feeling strong and more connected to your center. RELATED PLAYLISTS 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 0:20 ALT. LUNGE + REACH 1:20 PLANK - CROSS-BODY TOE REACH 2:20 BIRD-DOG PULSES 3:20 BIRD-DOG PULSES 4:20 BEAR ALT. KICK-BACK + SHOULDER TAPS 5:20 SWIMMER VARIATION 6:21 LOW SIDE-PLANK DPS + LEG RAISE 7:21 HIGH SIDE-PLANK + REACH + BEND LEGS 8:21 LOW SIDE-PLANK DIPS + LEG RAISE 9:21 HIGH SIDE PLANK + REACH + BEND LEGS 10:21 HIGH PLANK ALT. SIDE-DIPS 11:21 BICYCLE CRUNCH + LEG RAISE 12:21 GLUTE BRIDGE LEG RAISE TO SIDE DROP 13:21 GLUTE BRIDGE LEG RAISE TO SIDE DROP 14:21 THREAD THE NEEDLE - 2 PULSES 15:21 THREAD THE NEEDLE - 2 PULSES 16:22 2X LEG RAISES + HIP RAISE 17:22 CRUNCH HOLD + SCISSORS 18:22 SIT-UP + STRAIGHT LEG TOE REACH 19:22 SIT-UP + STRAIGHT LEG TOE REACH 20:22 PRONE SWIMMER 21:22 DEAD BUG 22:22 DEAD BUG TWIST - STRAIGHT LEGS 23:22 DEAD BUG 24:22 DEAD BUG TWIST - STRAIGHT LEGS 25:22 PLANK LEG RAISE - OPP. KNEE TO CHEST 26:23 PLANK LEG RAISE - OPP. KNEE TO CHEST 27:23 SINGLE LEG GLUTE BRIDGE + STRAIGHT LEG 28:23 SINGLE LEG GLUTE BRIDGE + STRAIGHT LEG 29:23 BOAT + ALT. LEG DROP - ARMS RAISE