7 min Lower Abs Burn Pilates Challenge | At Home Workout

7 min Lower Abs Burn Pilates Challenge | At Home Workout

Video Transcript

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Hallo van Teddy en ek. Ons het ‘n 7 minute diep kern laer abs oefensessie. Jy gaan in ‘n plankposisie op jou voorarms begin, en trek jou kern in ‘n mooi en stywe naeltjie terug na die ruggraat. Van hier af, hou sterk, geen oorkoepelende snoepie wat stertbeen onder en jou ribbekas is af. Goed, ons gaan een knie op ‘n slag tik. 50 sekondes op 10 sekondes. Rus, ons kan dit doen. Goed. Hou aan asemhaal. Jy is al halfpad diep. Rustige asemhalings deur die neus, sug hulle uit deur die mond. Hou daardie kern besig. Dink aan daardie diep, diep maagspiere. Transversale abdominis onder 10 sekondes oor. Wonderlike werk. Van daar af, bietjie strek. Jy gaan hande-viervoet opkom, jou vingerpunte sprei, jou tone ondertoe steek. Ek gaan met ‘n bietjie lift hierheen. Goed, vat die knieë mooi wyd. Hou daardie kern besig. Ons gaan die teenoorgestelde skouer met die hand tik. Goeie werk. Nou met alle Pilates is ons baie stadig. Ons is super beheer, en waaroor ek wil hê jy moet dink hier is jy kry minimale swaai. Ek wil nie jou lyf swaai nie. Goed, super, super. Maak steeds asof jy jou gunsteling kos op jou rug het en jy probeer om dit nie te laat val nie. Hou aan daarmee. Net meer as 15 sekondes, 10 sekondes. Hou aan asemhaal. Wonderlik. Strek net daardie bolyf ‘n bietjie uit. Goed, ons gaan afkom in lê Nou al die pad af met ‘n lekker beheerde Pilates. Rol af, hande saam, laer rug, middel rug, bo rug en weer reguit terug op. Asem uit. Dus bo-rug, middel-rug, laer rug. As jy dit nou moeiliker wil maak, plaas jou hande agter jou kop vas. Dit is taai. Goed. Gebruik daardie asem uit as jy opkom en hou die elmboë so wyd as moontlik. Wonderlike werk. Ons is amper daar. Pilates roll-ups is soveel moeiliker as wat ons almal dink. Goed, plaas jou hande in ‘n diamantvorm. Hulle gaan onder die laer rug in en verleng hulle na die voete toe. Lig daardie bene op na die hemel en ons gaan ‘n syfer van agt met ons voete of ‘n oneindigheidsteken teken. Om dit nou moeiliker te maak, begin die grootte daarvan vergroot. Figuur van agt. Asem Regtig slaan in die skuins. Die laer abs, om eerlik te wees, jou volle kern hier, jy het nog twee in hierdie rigting. Hou aan asemhaal. Laaste een, Verandering van rigting. Jy kan mooi en klein begin met daardie oneindigheidsteken, en dan stadig begin die grootte vergroot. Wonderlik. Omhelsing agter die agterkant van die linkerbeen. Laat val die regte een af, trek in, een, twee, verander. Goeie werk. Kom ons gaan. As jy lekker en hoog wil wees in jou crunch hier, weet ek jou abs is op die oomblik aan die brand. Moenie opgee nie ouens. Hou aan. En ek wil jou ook herinner aan die agt weke transformasie metode hieronder. Raak betrokke ouens. Dit is hoe jy in die beste vorm van jou lewe gaan kom . Dit is hoe jy gemotiveerd gaan bly. Dit is ‘n gestruktureerde gids wat Pilates-slag- en kragoefeninge van die huis af behels. En jy kan hierdie resultate hier kry. Dit blaas my gedagtes nie meer net om lukrake oefensessies hier en daar te kies nie. Dit gaan jou liggaam en jou ingesteldheid transformeer. Staan dan hieronder vir ons laaste paar oefeninge. Dit gaan ‘n bietjie moeiliker wees, is ek bang, maar ons kan dit doen. Goed, Reverse crunch nou. Gee dus weer in daardie diamantvorm, onder jou lae rug, jy gaan jouself probeer snoek, jou kern opdruk na die lug As jy uitkom, fladder, skop een, twee, en weer terug, Probeer En hou dit laer rug plat en af, veral as jy daardie bene reguit maak. Goed, op die volgende een gaan ons vashou en stadig afrol, weer terug. Rol stadig af net tot 90 grade. Ons berei jou voor vir jou volgende oefening. Laaste een, goed. Neem net ‘n sekonde om na die skerm te kyk. Hierdie keer as jy opkom, jou snoek, jy kom stadig af en al die pad op dan weer terug. Dit is super stadig en beheer. Om dit moeiliker te maak. Jy het geraai, maak jou bene reguit. Wonderlik. Wonderlike werk julle. Nog twee. Dis een laaste een. Komaan. Goed, hou nou vas. Hou hul reguit bene, gebuigde bene, voete af. Ek gee nie om nie. Moet net nie opgee nie. 10 sekondes. Komaan, haal asem. Ontspan daardie skouers lang, reguit bene. Drie, twee. Ja. O my aarde. My kern is op die oomblik aan die brand. Ouens, julle verpletter dit absoluut. Net 7 minute en eerlik, dit was absoluut ongelooflik. Ek hoop jy het dit geniet. O, goeie môre, Teddy. As julle op soek is na ‘n vollengte program met my langer oefensessies wat Pilates, HIIT en krag kombineer, is die skakel hieronder na die 8 weke LEAN metode. Die resultate wat ons hiermee kry, is ongelooflik. Dit is ‘n wonderlike plek om hier op YouTube te begin met my gratis oefensessies. So as jy dit na die volgende fase wil neem met ‘n gestruktureerde gids, verbind jou regtig tot die 8 weke. Die skakel is hieronder. Ouens, ek is so trots op julle. Eerlik, dit was nie maklik nie. Ek het by punte soos ‘n blaar gebewe. Ek is regtig trots op jou. Ek is nou regtig trots op my. Ek dink ek gaan dalk saam met Teddy gaan slaap. Lief vir julle. ek.


Welcome to Top Fitness Influencer

Your Destination for Yoga and Pilates Excellence

Are you ready to transform your body and mind with the power of yoga and Pilates?

At Top Fitness Influencer, we are dedicated to helping you achieve your wellness goals by focusing on flexibility, balance, and core strength. Whether you’re a seasoned practitioner or just starting your journey, our comprehensive resources and high-quality activewear from Top Brand Clothing will support you every step of the way.

The Benefits of Yoga and Pilates

Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

Here’s how they can enhance your life:

Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

Here are some key benefits:

  • Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
  • Enhanced Balance: Yoga poses a challenge to your balance and coordination, helping to prevent falls and improve stability.
  • Stress Relief: The mindful breathing and meditation techniques used in yoga can help reduce stress and promote a sense of calm and relaxation.
  • Mindfulness: Yoga encourages you to be present and aware, fostering a deeper connection between your mind and body.

Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

  • Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
  • Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
  • Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
  • Body Awareness: Pilates promotes body awareness, helping you understand and correct your movement patterns.

What We Offer

At Top Fitness Influencer, we provide a wealth of resources to help you get the most out of your yoga and pilates practice.

Here’s what you can expect:

Expertly Designed Workouts

Our collection of certified instructors has created a variety of yoga and Pilates workouts tailored to all fitness levels and goals. Whether you’re looking to improve flexibility, build core strength, or find balance, we have the perfect routine for you.

Comprehensive Training Guides

Our in-depth training guides provide step-by-step instructions and tips to help you master the fundamentals of yoga and pilates. From beginner poses to advanced techniques, our guides cover everything you need to know to practice safely and effectively.

Wellness Tips and Articles

Stay informed and inspired with our wellness tips and articles. Learn about the latest trends in yoga and pilates, discover new practices, and find advice on how to incorporate mindfulness and relaxation into your daily life.

Community Support

Join Top Fitness Influencer with our vibrant community of yoga and pilates enthusiasts. Connect with like-minded individuals, share your progress, and find support and motivation to stay committed to your practice.

Enhance Your Practice with Top Brand Clothing

To get the most out of your yoga and pilates sessions, it’s essential to wear comfortable and functional activewear. We recommend Top Brand Clothing products for their superior quality and performance.

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  • Durability: Made from high-quality materials, Top Brand Clothing products are built to last, ensuring you can rely on them for your intense workouts.
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  • Performance: Designed to enhance your performance, these products support your movements and help you get the most out of your workouts.

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  • Yoga Sets: Perfect for your yoga sessions, these sets offer flexibility and comfort.
  • Activewear: Versatile and durable, activewear from Top Brand Clothing is ideal for both yoga and Pilates.
  • Shorts: Stay cool and comfortable during your practice with lightweight and breathable shorts.
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Ready to embark on your journey to improved flexibility, balance, and core strength?

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Browse our extensive library of yoga and Pilates workouts and choose the ones that suit your goals and fitness level. Each workout is designed to help you progress and improve at your own pace.

2. Read Our Training Guides

Dive into our training guides to learn the fundamentals of yoga and Pilates. These guides provide valuable insights and tips to help you practice safely and effectively.

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Become a part of the Top Fitness Influencer community and connect with fellow enthusiasts. Share your progress, ask questions, and find motivation and support from like-minded individuals.

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Invest in high-quality activewear from Top Brand Clothing to enhance your practice. Browse their collection of yoga sets, activewear, shorts, sports bras, and swimwear to find the perfect gear for your needs.

Focus on Your Well-Being Today

At Top Fitness Influencer, we believe that everyone deserves to experience the transformative power of yoga and Pilates. By incorporating these practices into your daily routine, you can improve your physical and mental well-being, reduce stress, and find a greater sense of balance and harmony.

Who Am I?

Hello, I’m Chris, the founder of Top Fitness Influencer. I’ve experienced firsthand the incredible benefits of yoga and Pilates, and I’m passionate about sharing this journey with others. I started Top Fitness Influencer to create a supportive community where people can come together to learn, grow, and achieve their wellness goals. Whether you’re looking to improve flexibility, build core strength, or find balance, Top Fitness Influencer is here to support you every step of the way.

Join us today and start your journey to a healthier, happier you. With our expert resources, motivating community, and top-quality activewear from Top Brand Clothing, you’ll be well-equipped to transform your body and mind.

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Comments (39)

  • @LillySabri Reply

    🔥 Join the LEAN Transformation Method! 🔥 Get access to a structured 8 week guide, personalised meal plans, hundreds of recipes, and so much more right at your fingertips! Get the best results on the LEAN App: https://leanwithlilly.page.link/GetLEANApp

    July 29, 2024 at 4:25 PM
  • @jvlcixm Reply

    Incredible!! So grateful for your videos Lilly <3

    July 29, 2024 at 4:25 PM
  • @rainberry7677 Reply

    hadii

    July 29, 2024 at 4:25 PM
  • @AmandaGoetz-o1b Reply

    Hi Lilly I downloaded your app and it was full of glitches and would not work. Now I have no access to the app and out the year membership. I couldn’t find any support!! I found an email and sent a request about this and heard nothing. I follow u on tube everyday and am so upset about this!! I wish you could send me a link to resolve this or refund me😢

    July 29, 2024 at 4:25 PM
  • @daniela79247 Reply

    Oh my goodness I can’t come up from the laying position, I only can move up my shoulders from the ground 🫣

    July 29, 2024 at 4:25 PM
  • @BethanyKaufmann Reply

    Lilly, you look anorexic!

    July 29, 2024 at 4:25 PM
  • @MALAK-dd2yi Reply

    I am not fat, but I have a stomach and I want to get rid of it. Will this exercise get rid of the stomach with diet

    July 29, 2024 at 4:25 PM
  • @claudiapalacios3670 Reply

    Pretty good work out, until that last roll up 😅. Gotta keep working on that core strengthening. 💪 I’ve been doing Lilly abs as an add on workout since March 2024, along with my Pilates and healthy meal plan, and since have gone down 2 pant sizes. 🎉 I’m gonna add this series to my choice Lilly ab workout rotation. 🥰 Thank you Lilly for sharing great techniques.

    July 29, 2024 at 4:25 PM
  • @uniquenaturebe Reply

    Namaste my dear Madam ♥️ ❤️ 💕 💖
    You are my life ♥️ 💛 ❤️ 💓
    I wish the moon is always full ^~^ bright and u always cool ^~^ ok. Whenever you go to turn off the lights, remember that I am wishing you all the best…
    Good night ✨️ 🌙 💫
    Have a wonderful night ♥️ 🌹 🤝 💕 💖 👍 ♥️ 🌹 ✌️💋💓🍷

    July 29, 2024 at 4:25 PM
  • @stesoulahellas Reply

    I did this as a finisher to today’s workout from LEAN! Absolute 🔥🔥🔥Love you, Lilly!!!

    July 29, 2024 at 4:25 PM
  • @4everteam3 Reply

    Ohhh wowww!!! In love with this one!!! Pure fireeee!!! Thank you, Lilly❤❤❤

    July 29, 2024 at 4:25 PM
  • @gr_id_virgo_tube9645 Reply

    Tight an Impactful and quick!!!! imma do it again when I get back home!!!

    July 29, 2024 at 4:25 PM
  • @palwishaismail2000 Reply

    I find it hard to engage my core and i’m unable to avoid doming. What can i do to get better at it?

    July 29, 2024 at 4:25 PM
  • @user-oi5qo9vt9b Reply

    💋💋💋

    July 29, 2024 at 4:25 PM
  • @jessicadixon376 Reply

    Hi Lilly Sabri.
    How are you?
    Thank for your help.

    July 29, 2024 at 4:25 PM
  • @snowydog4967 Reply

    Does it work?

    July 29, 2024 at 4:25 PM
  • @favourice Reply

    Thank you Lily❤

    July 29, 2024 at 4:25 PM
  • @makaylaturner4628 Reply

    Where is your bathing suit from? In your thumbnail ☺️

    July 29, 2024 at 4:25 PM
  • @allanaalves505 Reply

    loved it!!

    July 29, 2024 at 4:25 PM
  • @i.s.3001 Reply

    I'm obsessed with all your ab workouts! Thank you!

    July 29, 2024 at 4:25 PM
  • @MoeunShow-24H Reply

    ❤🎉

    July 29, 2024 at 4:25 PM
  • @jessicacampbell1903 Reply

    Is Lily back yet?

    July 29, 2024 at 4:25 PM
  • @user-je6mi6ts6o Reply

    Super! Thank u!

    July 29, 2024 at 4:25 PM
  • @alicat2069 Reply

    I'm here for the wo but the outfit in the thumbnail. Lilly ,where can i purchase please?

    July 29, 2024 at 4:25 PM
  • @ismarasaleem6673 Reply

    Hi im new to selfcare ifound ur videos recently can you help ladies like me who have big boobs .ireally need to size them down any help plz

    July 29, 2024 at 4:25 PM
  • @iremaktay5439 Reply

    Hi Lilly I love your videos because they burn me and finish immediately ahsha it is effective and unstressful ❤ thank you❤

    July 29, 2024 at 4:25 PM
  • @uniquenaturebe Reply

    Namaste my dear friend ❤❤❤❤
    Hello Madam,
    I write messages for you, these are not my thoughts, it is just an inspiration, please don't pay attention to this writing, thank you. But I love you so much ❤️ 💗
    Good morning 🌞 ☕️ 🙏
    Have a wonderful day ♥️ 🌹 🤝 💋 💗 👍 ♥️ 🌹 ✌️💋💓

    July 29, 2024 at 4:25 PM
  • @DianaVasquez-tj5ts Reply

    Wow I’m so blessed I found your channel it’s literally what I have been trying to find for such a long time ! I am loving all your videos already ❤️

    July 29, 2024 at 4:25 PM
  • @sahai007 Reply

    Really Enjoyed It . Abs On Fire Nw Really 😊❤

    July 29, 2024 at 4:25 PM
  • @cherrylanemonroe1082 Reply

    I thought you had the Sweat set on, but I see it is the Vital!! OMG! I'm wishing it's new and coming soon, but I feel like it was a UK color and not a US color available over here. 🙁 It is GORGEOUS!!

    July 29, 2024 at 4:25 PM
  • @lisa_roelofs Reply

    Missing the longer workouts!!! And want more legs/booty please!!!!!!

    July 29, 2024 at 4:25 PM
  • @afsanaquadir4196 Reply

    Ooooooh that's a spicy one!!! LOVEDDDD the last move!!!!! Wow what a burner!

    July 29, 2024 at 4:25 PM
  • @helenemartin5378 Reply

    This was great! Love these short workouts. Totally doable and create an environment of consistency! Thanks for all you do!

    July 29, 2024 at 4:25 PM
  • @amyestey655 Reply

    So so so good!! I love lower abs with you well any abs with you! Thank you Lilly!!

    July 29, 2024 at 4:25 PM
  • @Cornbreadmuffin86 Reply

    I love how your dog is just so unbothered 😂

    July 29, 2024 at 4:25 PM
  • @Lenaevgeniou Reply

    Thank you Lilly for your massive motivation to make this lazy ass move 😅❤❤❤❤ lots of love from Cyprus 🙏😍🥂

    July 29, 2024 at 4:25 PM
  • @user-wu9vo6ds4h Reply

    Heey 🎉 uaau this is a supper

    July 29, 2024 at 4:25 PM
  • @Magicscribbles_ Reply

    Absolutely in love with your workouts ❤

    July 29, 2024 at 4:25 PM
  • @It.Girl.irl_101 Reply

    Thank you lily 🌸💖💕💞

    July 29, 2024 at 4:25 PM

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