{"id":27351,"date":"2024-11-26T17:36:18","date_gmt":"2024-11-26T17:36:18","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27351"},"modified":"2024-11-26T17:36:21","modified_gmt":"2024-11-26T17:36:21","slug":"21-day-pilates-ab-workout-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/21-day-pilates-ab-workout-with-pdf","title":{"rendered":"21 Day Pilates Ab Workout to Sculpt Your Core with PDF"},"content":{"rendered":"\n

I’ve designed an easy-to-follow Pilates ab workout plan that involves training your abdominal muscles daily for 21 days, 15-30 minutes per session.<\/p>\n\n\n\n

This program will bolster your rectus abdominis, transverse abdominis (deepest abdominal muscle), and obliques and help you build a strong and sculpted midsection.<\/p>\n\n\n\n

Strong abdominal muscles provide stability to your torso, lower back, and hips, help you sit longer, improve your posture, and give your core a stunning appearance.<\/p>\n\n\n\n

Anyone from males to females, teenagers to middle-aged, overweight to underweight, can follow this 21-day Pilates ab workout challenge to reinforce the most important part of the body.<\/p>\n\n\n\n

Program Summary<\/strong><\/h2>\n\n\n\n
Workout Duration<\/td>21 Days<\/td><\/tr>
Target Muscle Group<\/td>Abdominals<\/td><\/tr>
Exercise Type<\/td>Pilates Based<\/td><\/tr>
Sessions\/Week<\/td>7<\/td><\/tr>
Duration\/Session<\/td>15-30 minutes<\/td><\/tr>
Difficulty Level<\/td>Intermediate<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Suitable Age Group<\/td>16-35 Years<\/td><\/tr>
Equipment Needed<\/td>Exercise Mat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

21-Day Pilates Ab Workout to Build Strong & Toned Core<\/strong><\/h2>\n\n\n\n

Day 1-8-15<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Roll Up<\/a><\/td>5 sets x 10 reps<\/td>30-second<\/td><\/tr>
Hundred<\/td>100 taps as fast as possible<\/td>10-15 secs<\/td><\/tr>
Side Plank Hip Taps<\/td>4 sets x 10 taps per side<\/td>15-30 secs<\/td><\/tr>
Plank<\/td>4 sets x 45-60 second hold<\/td>30-45 secs<\/td><\/tr>
Bird Dog Plank<\/td>4 sets x 5 reps each side w\/ 10-second hold<\/td>45-60 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2-9-16<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Mountain Climber<\/td>5 sets of 20 seconds each<\/td>40-second<\/td><\/tr>
Double Leg Stretch<\/a><\/td>5 sets x 10 reps with a 5-second hold<\/td>60-second<\/td><\/tr>
Double-Leg Toe Taps<\/a><\/td>100 taps as fast as possible<\/td>–<\/td><\/tr>
Bicycle Crunches<\/td>5 sets of 5-10 reps per side<\/td>30-45 secs<\/td><\/tr>
Rollover<\/td>4 sets of 6-8 reps<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3-10-17<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Crossbody Mt Climber<\/td>5 sets of 20 seconds each<\/td>40-second<\/td><\/tr>
Open Leg Rocker<\/a><\/td>5 sets x 10 reps with a 5-second hold<\/td>60-second<\/td><\/tr>
Leg Lifts<\/td>5 sets of 10 reps<\/td>30-45 secs<\/td><\/tr>
Glute Bridges<\/td>3 sets of 10 reps with 3-sec hold<\/td>30-45 secs<\/td><\/tr>
Mat Saw<\/a><\/td>4 sets of 10 reps on each side<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 4-11-18<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Scissors Straight Leg Stretch<\/a><\/td>4 sets of 10 reps on each side<\/td>45-60 secs<\/td><\/tr>
Spine Twist<\/a><\/td>4 sets x 10 twists per side<\/td>45-60 secs<\/td><\/tr>
Pilates Mat Jack Knife<\/a><\/td>6 sets of 6 reps w\/ full control<\/td>45-60 secs<\/td><\/tr>
Lying Side Kick<\/a><\/td>3 sets of 10 reps per side<\/td>30-45 secs<\/td><\/tr>
Shoulder Bridge<\/a><\/td>4 sets of 6-8 reps on each side<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5-12-19<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Teaser<\/a><\/td>6 sets of 6-8 reps<\/td>45-60 secs<\/td><\/tr>
Pilates Mat Hip Twist<\/a><\/td>3 sets x 10 twists per side<\/td>45-60 secs<\/td><\/tr>
Mat Seal<\/a><\/td>4 sets of 10-15 seconds hold<\/td>45-60 secs<\/td><\/tr>
Side Bend<\/a><\/td>3 sets of 5 reps per side w\/ 5-sec hold<\/td>30-45 secs<\/td><\/tr>
Glute Bridge Hip Openers<\/a><\/td>3 sets of 6-8 reps on each side<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 6-13-20<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
Plank with Knee to Elbow<\/a><\/td>5 sets of 10 reps per side<\/td>45-60 secs<\/td><\/tr>
Tuck Ups<\/td>5 sets of 8-10 reps<\/td>45-60 secs<\/td><\/tr>
Wall-Assisted Bridges<\/a><\/td>4 sets of 10-15 seconds hold<\/td>45-60 secs<\/td><\/tr>
Alternating Heel Taps<\/td>3 sets of 5 reps per side w\/ 5-sec hold<\/td>30-45 secs<\/td><\/tr>
Side Plank Hip Taps<\/td>3 sets of 6-8 reps on each side<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 7-14-21<\/h3>\n\n\n\n
Exercises<\/th>Activity<\/th>Rest<\/th><\/tr><\/thead>
High Knees<\/td>5 sets of 10 taps per side<\/td>45-60 secs<\/td><\/tr>
Crossbody Mt. Climber<\/td>5 sets of 20-30 seconds<\/td>45-60 secs<\/td><\/tr>
Marching Glute Bridge<\/a><\/td>4 sets of 10-12 per side<\/td>45-60 secs<\/td><\/tr>
Boat Pose<\/td>5 sets of 10-15 seconds hold<\/td>30-45 secs<\/td><\/tr>
Front Plank Leg Lift<\/td>3 sets of 10 lifts on each side<\/td>30-45 secs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Can Pilates Ab Exercises Reduce Belly Fat?<\/strong><\/h2>\n\n\n\n

Pilates exercises strengthen your abdominal muscles and increase your core muscle endurance but they do not reduce belly fat. The only way to lower your weight (including belly fat) is to reduce your calorie consumption.<\/p>\n\n\n\n

I’ve got a complete 12-week weight loss meal plan<\/a> that you can try if you want to eliminate excess fats from your body.<\/p>\n\n\n\n

Download The Pilates Ab Workout PDF<\/strong><\/h2>\n\n\n\n
21-Day Pilates Core Workout Challenge<\/a>Download<\/a><\/div>\n\n\n\n


You can also explore this full-body Pilates training program<\/a> to focus on other body parts, including the glutes, lower back, thighs, and arms.<\/p>\n","protected":false},"excerpt":{"rendered":"

I’ve designed an easy-to-follow Pilates ab workout plan that involves training your abdominal muscles daily for 21 days, 15-30 minutes per session. This program will bolster your rectus abdominis, transverse abdominis (deepest abdominal muscle), and obliques and help you build a strong and sculpted midsection. Strong abdominal muscles provide stability to your torso, lower back, … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[210],"tags":[537,384,411],"class_list":["post-27351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates","tag-ab-workout","tag-core-workout","tag-pilates"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27351"}],"version-history":[{"count":13,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27351\/revisions"}],"predecessor-version":[{"id":27366,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27351\/revisions\/27366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27365"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}