fat-burning Pilates abs workout blasts nearly 20 percent more calories while firming you all over.

Standing Hundred 


  • Stand with feet hip-width apart,arms at sides with palms facing the wall behind you.
  • Keeping arms straight, vigorously pump them 10 times, back and forth about 3 to 5 inches.
  • Inhale for a count of 5, then exhale for 5.
  • After 3 sets of 10, raise left leg in front of your body and continue pumping arms for another set of 10.
  • Switch legs and repeat.

PILE WITH SIDE LIFT 

  • Stand with feet slightly wider than shoulder-width apart and extend arms out to sides.
  • Turn feet out 45 degrees and bend knees 90 degrees into a pile (not shown).
  • Straighten right leg while lifting left leg out to side.
  • Lower Back to plie position and repeat on opposite side.
  • Continue alternating 8 times on each leg, inhaling as you bend your knees and exhaling as you extend.
CROSS REACH 
  • Step your right foot about 12 inches to the right and bend your right knee 90 degrees into a side Lunge.
  • Reach left Arm diagonally up with fingertips pointing toward the ceiling and right arm diagonally down, fingertips pointing toward the floor (not shown).
  • Place left hand behind head, elbow bent to side.
  • Exhaling, lift your right knee across your body toward your left Hip and left elbow toward your right knee.
  • Return to lunge position and repeat to complete 8 reps, then switch sides.
SINGLE LEG FRONT AND BACK KICK
MOVEMENT A. 
  • Step left leg forward about 12 inches and bend knee into a lunge.
  • Bend elbows 90 degrees, hands in front of face, palms in.
  • Raise right leg behind you.
  • Bend right knee and kick right heel toward glutes, foot flexed, then kick with toes pointed.
  • Repeat 4 to 8 times.
Movement B
  • While Balancing on left foot, straighten legs and kick right leg forward at hip height, arms extended out to sides, then kick leg back.
  • Repeat 4 to 8 times; switch sides.
CROSSOVER SWEAP 
  • Stand with feet shoulder-width apart, arms by sides.
  • Lift right leg out to side 6 inches off the floor and simultaneously sweep your arms across your body to the left.