Pilates Workout Generator: Ab Series

Workout Duration: 30 minutes
Fitness Level: Intermediate
Target Areas: Core, Abdominals

Warm-Up (5 minutes):

1. Cat-Cow Stretch - 1 minute
2. Pelvic Curl - 1 minute
3. Spine Stretch Forward - 1 minute
4. Side Stretch - 1 minute
5. Arm Circles - 1 minute

Main Workout (20 minutes):

1. Hundred - 2 minutes

   • Lie on your back, lift legs to tabletop, and pump arms while breathing in for 5 counts and out for 5 counts.

2. Roll-Up - 2 minutes

   • Start lying down, arms overhead, and roll up to a seated position, then roll back down slowly.

3. Single Leg Stretch - 2 minutes

   • Lie on your back, pull one knee to your chest while extending the other leg, alternating sides.

4. Double Leg Stretch - 2 minutes

   • Pull both knees to your chest, then extend arms and legs out while maintaining core engagement.

5. Criss-Cross - 2 minutes

   • Lie on your back, bring opposite elbow to knee while extending the other leg, alternating sides.

6. Teaser - 3 minutes

   • Start lying down, roll up to a V-sit position, then roll back down with control.

7. Plank with Knee Tucks - 3 minutes

   • In a plank position, draw one knee towards your chest, alternating sides while maintaining core stability.

Cool Down (5 minutes):

1. Child’s Pose - 1 minute
2. Seated Forward Bend - 1 minute
3. Supine Twist - 1 minute per side
4. Breath Work - 1 minute

Notes:

• Focus on controlled movements and proper breathing throughout the workout.
• Modify exercises as needed to suit your fitness level.
• Ensure to engage your core during all exercises for maximum effectiveness.