VIDEO 9: 18-Min Pilates Abs Workout / CHALLENGING / Deep Core Burn | Strong, Sculpted & Empowered

Welcome to one of the most challenging workouts in our 21-Day Abs & Core Challenge—and when I say challenging, I mean challenging with a capital C! This is a Pilates-based core and abs workout that will make your abs and deep core work hard, burn like crazy, and still leave you feeling strong, energized, and empowered rather than completely beaten down. Today we’re combining Pilates core control, deep abdominal engagement, stability, and strength. The movements may look simple, but don’t let that fool you—this workout asks your core to stay connected and working almost the entire time. We’ll begin with a spinal wave core exercise, using controlled movement to wake up your abdominal muscles while keeping your spine mobile. Then we’ll move into side core rotations in a C-curve, really challenging your obliques and deep core. Next comes a one-sided dead bug, where you’ll have to stabilize your center while working one side of the body at a time. Then we’ll turn up the challenge with somersaults, bringing even more control, coordination, and abdominal strength into the workout. From there, we’ll move into an elevated plank, followed by elevated plank to high plank. These movements bring your entire body into the conversation—your abs, shoulders, arms, glutes, and legs all have to work together to keep you stable. And finally, we’ll slow everything down with a stretch, giving your body a chance to release, breathe, and appreciate all the work you just did. This workout is a beautiful reminder that strong doesn’t have to mean harsh. You can challenge your body intensely while still moving with control, breathing, and awareness. So get ready for the burn—but also get ready to feel strong, capable, and incredibly proud of yourself. 00:40 spinal wave core exercise 03:06 side core rotation in c-curve 04:55 one sided dead bug 08:32 somersault 10:08 elevated plank 13:25 elevated plank to high plank 15:05 stretch #AbsWorkout #CoreWorkout #CoreStrength #AbWorkoutForWomen #DeepCore #TransverseAbdominis #TVAWorkout #StandingAbs #StandingAbsWorkout #BeginnerAbsWorkout #LowImpactWorkout #PostpartumCore #PostpartumWorkout #21DayChallenge #strongcoreworkout