Beach Barre Workout 3: Abs, Inner Thighs, Love Handles, & Butt Lifts

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The last video of your Beach Barre Workout YouTube series is up! Now you have a full one hour barre workout to do at home on your own at www.youtube.com/pilateswithliz!

For this workout, all you need is a mat. This mat workout focuses on abs, inner thighs, love handles, glutes, and hamstrings. Do all 3 in a row tonight after work, and let me know how you did on Facebook, Instagram, or twitter! We were all sore the next few days after this so I know you guys are going to love it!

http://youtu.be/fWrywsnY1GE

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Greek Sunrise Abs!

I loved doing this Pilates Ab routine just after sunrise on the dock at my hotel in Crete! I followed it with delicious Greek yogurt with honey! Print this page out and try 8-12 reps of each exercise at sunrise, then have some Greek yogurt for breakfast! Or try it at sunset, followed by some grilled veggies and hoummous!

Pilates With Liz Greek Sunrise Pilates Abs Page 1

1. Warm up with ab curls. Curling up from your ribs!
2. Pilates 100s. Can be done with legs bent, or straight out on a diagonal for a challenge. Beat the arms up and down as you inhale for 5 counts and exhale for 5 counts while staying curled up from the ribs.
3. Single leg stretch. Stay curled up as you bring one knee in and stretch the other leg out. Repeat on other side. That’s one rep.

Pilates With Liz Greek Sunrise Pilates Abs Page 2

4. Double leg stretch. Reach fingers away from the toes, keeping torso curled up and still. You have a shot of ouzo on your abs! Don’t spill it!
5. Single straight leg stretch staying curled up from the ribs. Grab one leg as you lower the other to the floor. Repeat on the other side. That’s one rep.
6. Double straight leg stretch. Legs can be straight or slightly bent with heels in. Keep upper body curled up with hands behind the head, and lower and lift the legs down towards the ground. Lifting from the lower abs.

Pilates With Liz Greek Sunrise Pilates Abs Page 3

7. Lower ab lift and lowers. Hands are placed behind lower back as you lift and lower the legs straight down to the ground controlling the motion with your lower abs. Head is down.
8. Cross cross. Bring opposite elbow to opposite knee as you twist and reach the opposite leg out away from you. Repeat on the other side. That’s one rep. Remember: quality over quantity!!
9. Teaser. Curl up from the ribs while bending the knees and bringing the legs up into a v-sit position and then slowly come back down to starting position with control.

Pilates With Liz Greek Sunrise Pilates Abs Page 4

10. Mermaid side stretch. Start with knees bent to the side, top foot in front of the bottom foot. Press into your hand to lift the hips up into a side plank and reach the top arm to the ground. Come back down all the way to starting position. Add pulses (lifting hips up and down) at the top for a challenge.
11. Plank on the forearms. Keeping the tailbone slightly tucked and the abs pulled into the spine.
12. Plank with hip taps. While in plank, rotate one hip down to the mat, and then the other. That’s one rep!

Try this killer ab workout in the morning when you first wake up, after work in the afternoon, or add it to another one of my workouts!

Check in with me to let me know you did it on Facebook, Instagram, or twitter!
Facebook.com/pilateswithliz
Instagram.com/pilateswithliz
Twitter.com/pilateswithliz

xo

HardCORE Challenge – Walk the Plank!

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda Ab Workout at Home DIY

People are always asking me for ab workouts they can do at home on their own! This is a killer workout that works the entire body, but is especially great for the abs, obliques, and arms! It’s a great quick workout to do on it’s own, or you can add it to the end of a cardio session.

This is pretty tough, so feel free to break it up and take breaks in between if you need to.

1. Plank: Start in a high plank (push-up) position with your shoulders over your wrists, head in line with your spine, pulling your abs in away from your t-shirt, and squeezing the glutes. Hold this position for 20 seconds to start, and challenge yourself next time by holding longer. Modification: Come down onto your forearms and/or bring the knees down to the floor.

2. Knee Tucks: Bend your right knee and pull it in towards your chest, switch legs – that’s one rep! Try 12 reps! Modification: Come down onto your forearms and bend one knee to tap down on to the mat, and then switch legs.

3. Side Knee Tucks: Bend right knee as you reach it towards your right shoulder, switch legs – that’s one rep! Try 12 reps!

4. Side Plank Slimmer: Starting from Plank, twist your body to your right side, bring your right arm overhead. That’s your starting position. Now squeeze your love handle area as you press into your left hand to lift your hips towards the sky, and reach your right hand towards the mat. Come back to starting position and repeat 12 x, then switch sides. Modification: Come down onto your forearms and/or bend the bottom knee and bring it down onto the mat.

Try repeating the entire sequence 2 more times!

Let me know in the comments how you made out, or if you have any special workout requests. Also, keep a look out for videos on my YouTube channel soon: www.youtube.com/pilateswithliz.