YOUR ABS WILL BURN AFTER THIS BARRE WORKOUT(VIDEO)

Just 10 minutes out of your day will bring you closer to a tighter tummy. Press play, and barre instructor Jake DuPree will lead you through a dance-inspired routine to slim, cinch, and sculpt your abs. All you need is a throw pillow!

A tight and toned core gives you sexy, sleek abs along with better posture — and everyone looks better when they lose the slouch. Take 10 minutes to work your middle with this workout that is perfect for newbies and fitness buffs alike. The moves may be basic, but the results are anything but. And with no props required, you have no excuses not to press play and work your abs!



A tight and toned core gives you sexy, sleek abs along with better posture — and everyone looks better when they lose the slouch.

Take 10 minutes to work your middle with this workout that is perfect for newbies and fitness buffs alike. The moves may be basic, but the results are anything but. And with no props required, you have no excuses not to press play and work your abs!

Seated Twist

1. Start in easy pose with your back straight and arms relaxed.
2. Place your right hand on the left knee and twist your torso to the left.
3. Hold the pose for 30 seconds to 1 minute, switch sides and repeat.

Keep your shoulders and neck relaxed, soften the belly and lift the sternum to lengthen the torso. Take deep breaths, draw your tailbone toward the floor and keep the lower back long.

Trunk Rotation

The next exercise is performed similar to the previous exercise, but now the feet are raised off the floor with the legs in a 90/90 position. This increases the resistance of the exercise, requiring greater abdominal contraction during the movement. All the other rules are the same. Focus on an abdominal brace, and work on controlling the motion.

Lying Knee Press

Knee folds is a fundamental Pilates mat exercise. Many other Pilates exercises—and efficient movement patterns in general—build upon the movement principles that knee folds teach. Pelvic stability, moving from the core, maintaining length, and moving without excess tension are some of the basics that you practice by doing knee folds. Pilates imprinting is an excellent place to start a workout. Moving from imprinting to knee folds is a good progression.



Lying Bent-Knee Leg Extension

Lie on floor with knees bent and arms at your sides. Hold your tummy in by doing your basic breath contraction (Level 1 exercise), then raise one leg to table top position (knees bent and in line with hip, shin parallel to the floor). Slowly extend the lifted leg out as close to the floor as you can without your back arching. Return leg to table top position, then bring foot back down to the starting position. Switch sides.

Progress with this until you can extend the leg out and hover it about two to three inches above the floor (without touching it). Work up to five repetitions on each side without stopping, building to 20 “hovering” repetitions or more on each side—without allowing your back or spine to move at all—before moving to the next level.

Plank With Knee Tap

Start in a forearm plank position, with core engaged and legs extended behind you.
With your core tight, gently tap your right knee to the floor.
Return to your starting position, then gently tap your left knee to the floor.
Continue to alternate, focusing on control over speed.

Bird Dog

1. Start on your hands and knees with the hands under the shoulders and the knees under the hips.
2. Extend one leg and the opposite arm at the same time.
3. Pause for 3 to 5 seconds, return to the starting position and switch sides.
4. Continue alternating sides until set is complete.

When doing bird dogs keep your spine in a neutral position, with your head and neck in alignment, and relax your shoulders. Breathe in as you lift your arm and the opposite leg, and maintain your torso stable by engaging your core.