5 MIN Deep Core & Ab Pilates || tone & strengthen // beginner friendly + verbal cues

Hi my loves! Welcome or welcome back to my channel. My name is Madeline. Today, we have a really great five-minute total ab and deep core burn. As always, please listen to your body, pause, and modify as needed, and let's get right into it. Let's find a seated position on the mat here, knees bent at a 90 degree angle, and let's go ahead lean back on our forearms. Making a nice curve in that spine, tucking your tail in and up, let's inhale and exhale, float one knee to chest. Inhale, let the foot find the mat again. Exhale, opposite knee to chest. Keeping your pace here, exhaling knee to chest. Inhale, floating back down. Remember, sliding those ribs to your hips, tucking your pelvis in and up. One more each side here. Exhale, knee to chest. Inhale, down. Exhale, knee to chest. Inhale, down. Let's extend both legs on the mat here. Maintain that curved back. Same idea here with extended legs. Exhale, float up. Inhale, float back down. Opposite leg. Exhale, up. Inhale, down. Really remember here, only lift your leg as much as you can before your hips and your lower back start to curve and rock. Your main focus is keeping that lower ab, lower back line stable. Last one on each side here. Exhaling to lift, inhaling to lower. Float both knees to chest here, bent at a 90 degree angle, toes pointing out towards the end of our mat. Let's keep this pace up. We exhale, float and tap toe to the mat. Inhale, lift right back up. Opposite leg. We slowly exhale, lower to the mat. Quick tap and inhale to bring it right back up. Really using our inhale to propel that lift. Tucking your pelvis in and up, sliding your ribs to your hips. Remember, the goal here is not a ton of reps. It's going slow and controlled, keeping that core and back stable. Reminder, if you find that lower back arching or rocking, let's slow it down and decrease the range of motion. Keep up the pace here. Glue those legs together from your toes to your thighs. We exhale, lower both toes down together. Inhaling, lifting back up, stitching through our ribs. Last one here. Inhaling, both knees to chest. Let's exhale, extend one leg out. Inhale, bring it back to chest. Exhaling, extending the other. Inhaling, bringing it back in. Really think of hinging from the hips here, keeping those knees nice and bent, those toes pointed. Be mindful, check on yourself that you're not arching your back, you're not flaring your ribs. Lower back is curved, pelvis is tucked, and ribs are sliding to your hips. Both knees to chest here. Let's glue those legs back together, pointing through our toes. Let's exhale and extend both legs out at the same time. Inhale, bringing back to chest. On those extensions, challenge yourself a bit. Lower those legs a few inches. You can do it. Last one. Exhale, extend. Inhale, knees to chest. Gluing those heels together, let's turn our toes out, turn our knees out into a nice butterfly stretch. Nice inhale to prepare. Let's exhale as we slowly lower our heels to the mat. Using our inhale, let's bring it right back up. Think you're hinging at the hips, exhaling down, inhaling back up. Last one here, and as we hinge back up, let's immediately open our legs to a high and wide V. We inhale, close, zipping up through our thighs, pointing through our toes. Exhale, open back to that high and wide V. Again, lower those legs a few inches down towards the mat to get that extra burn. Last move, so you got this. Exhale, opening, embracing that shaky position. Inhale, zipping through the thighs, pointing through the toes. Keeping that lower back stable and curved. One more. Exhale, open. Inhale, close. And we did it, besties! Absolutely amazing job today. Thank you for being my workout partner, as always. I love you guys so much. Make sure you join me here, my Instagram and TikTok. I can't wait to see you on our next session, and love you guys! Bye!