{"id":40669,"date":"2015-06-19T07:15:26","date_gmt":"2015-06-19T11:15:26","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=40669"},"modified":"2021-05-18T02:09:57","modified_gmt":"2021-05-18T06:09:57","slug":"dailyburn-pilates-phase-two-ab-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/dailyburn-pilates-phase-two-ab-workout\/","title":{"rendered":"DailyBurn Pilates Phase Two: New Ab Workout"},"content":{"rendered":"

\"Pilates
\nIf you\u2019ve worked your way through DailyBurn Pilates<\/span><\/a> Phase One and you\u2019re craving something new, get ready for your next #AbChallenge<\/span><\/a>! With Phase Two of DailyBurn Pilates<\/span><\/a>, you\u2019ll take your core workouts to the next level with longer, more intense sessions.<\/p>\n

\u201cIn Phase Two, we pick up the pace with the routines,\u201d says DailyBurn Pilates<\/span><\/a> instructor Andrea Speir. \u201cWe\u2019re working with the same style of movements, and a lot of the same exercises, but they\u2019re more advanced and faster.\u201d<\/p>\n

Don\u2019t worry, you\u2019ll still be practicing The 100<\/span><\/a> and the Single-Leg Teaser<\/span><\/a> you learned in Phase One. \u201cBut we also add in new exercises to up the intensity and the results at the end,\u201d Speir says. The biggest difference: There are no breaks between the moves. It might sound tough \u2014 but your new ab muscles will be worth the sweat.<\/p>\n

You can start the 16-day Pilates Phase Two<\/span><\/a> program as soon as you\u2019re done with Phase One to continue building your \u201cpowerhouse,\u201d or core strength. The seven-day-a-week program intersperses challenging 25- to 30-minute workouts with gentler \u2018Stretch Flow\u2019 sessions. These are meant to give your body a rest, while opening and lengthening your hips, pelvis and spine to increase flexibility and circulation.<\/p>\n

3 Pilates Moves to Try Now <\/strong><\/h3>\n

Want a sneak preview of DailyBurn Pilates<\/a> Phase Two? These three moves are a sampling of the full workouts you\u2019ll be doing soon. A Pilates Magic Circle<\/a> can help add resistance to some of the moves. If you don\u2019t own one, don\u2019t sweat it \u2014 each move in Pilates<\/a> Phase Two can be done equipment-free, too.<\/p>\n

\"DailyBurn
GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

Wind Down
\n<\/strong>How to:<\/strong> Sit in the center of your mat, knees bent, feet hip-distance apart (a)<\/strong>. Bend your elbows and make a fist with each hand. Stack fists on top of one another in front of your chest (b)<\/strong>. Start circling your fists around each other (c)<\/strong>. Inhale and curl your tailbone under, scooping the abdominals in, and roll down towards the mat. Stop before your back<\/a> touches the mat (d)<\/strong>. Exhale as you round back up, winding arms in the opposite direction. Repeat four more times.<\/p>\n

\"DailyBurn
GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

Tabletop Control
\n<\/strong>How to:<\/strong> Sitting on the mat, position the Pilates Magic Circle<\/a> between your legs, just above your anklebones (a)<\/strong>. Lie on your back, knees drawn towards your chest. Stack your hands palm over palm, and place them behind your head (b)<\/strong>. Curl up, squeezing the Pilates Magic Circle between your legs (c)<\/strong>. Lower toes towards the mat (d)<\/strong>. Scoop your abdominals in to lift your legs back up to your chest. Repeat 10 times.<\/p>\n

\"DailyBurn
GIF: DailyBurn.com<\/a><\/figcaption><\/figure>\n

Footwork
\n<\/strong>How to:<\/strong> Lie in the center of your mat, and bring your knees into your chest (a)<\/strong>. Curl your head and chest up. Stack hands palm over palm and place them directly behind the head (b)<\/strong>. With heels together and toes pointed, turn your knees out, keeping them shoulder-distance apart (c)<\/strong>. Send legs out to a high diagonal, at least 45 degrees from the ground, and hold (d)<\/strong>. Bend knees back towards your ears. Repeat 10 times.<\/p>\n

For more Pilates workouts you can do anytime, anyplace, head to<\/i> DailyBurn.com\/Pilates<\/i><\/span><\/a>.<\/i><\/strong><\/p>\n

Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn. <\/i><\/p>\n","protected":false},"excerpt":{"rendered":"

Need a break from planks and crunches? Take your core strength to the next level with this ab workout from the new DailyBurn Pilates Phase Two. <\/p>\n","protected":false},"author":53,"featured_media":40676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[136,289,213,341,351,100],"class_list":["post-40669","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-abs","tag-exercise","tag-pilates","tag-tax1living-well","tag-tax2pilates","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40669","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/53"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=40669"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/40669\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/40676"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=40669"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=40669"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=40669"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}