For those who follow Laura Dundovic for their daily dose of fitspo, you’d know that the Australian model and fitness influencer is a fan of mixing up her workout regime in order to maintain that rig. She’s a fan of both cardio and weights, and most recently, she has incorporated Pilates into her routine to really get her core burning.
Here, Laura’s Pilates Instructor, Alex Richardson from Duo Pilates in Brisbane has shared with us her exclusive seven minute workout routine that she takes Laura through when she trains at her studio.
Keep scrolling for a detailed step-by-step guide designed by Alex for Dundovic-worthy abs:
1. AB CURL
Lie on your back with a small gap underneath your lower back (big enough to fit a grape), bend your knees and have your feet flat on the floor. Interlock your hands behind your head and relax your shoulders down away from your ears.
Breath out as you lift up into an abdominal curl, drawing your ribcage down towards your hips and keeping that small little gap underneath your lower back. Imagine you are trying to fit into a really tight pair of pants as you curl up!
Breath in and lower your head and chest back down. Repeat this exercise for 1 minute!
2. AB CURL WITH CIRCLE
Lie on your back with a small gap underneath your lower back (big enough to fit a grape), bend your knees and have your feet flat on the floor. Place a Pilates ring in between your thighs and give it a little squeeze so that your muscles are already starting to work! Interlock your hands behind your head and relax your shoulders down away from your ears.
Breath out as you lift up into an abdominal curl, while simultaneously squeezing the circle. Draw your ribcage down towards your hips and keeping that small little gap underneath your lower back. Imagine you are trying to fit into a really tight pair of pants as you curl up!
Breath in and lower your head and chest back down and release the circle slightly. Repeat this exercise for 1 minute!
3. CRISS CROSS
Breath in, rotate your chest back to the centre and bring your legs back to tabletop.
Breath out, rotate your chest to your left knee as you extend your right leg out. Repeat for 1 minute, performing the movement slowly (Note: the slower you go, the better the ab workout!).
4. AB CURL WITH A BALL BEHIND YOUR BACK
Starting in a seated position with your knees bent, feet flat and arms reaching out in front. Place a soft Pilates ball behind your lower back.
Breath in, lower your chest half way down towards the ground.
Breath out, engage your abdominals and lift your chest back up ONLY 2 inches.
Continue to lower and lift the chest working within a 2-inch range!
5. AB CURL WITH A BALL BEHIND YOUR BACK + LEGS IN TABLETOP
Starting in a seated position with your knees bent, feet flat and arms reaching out in front. Place a soft Pilates ball behind your lower back.
Breath in, lower your chest half way down towards the ground.
Breath out, engage your abdominals and lift your chest back up ONLY 2 inches and bring one leg into the tabletop position.
Breath in, lower your chest and leg back down
Breath out, lift your chest back up and lift your other leg into tabletop. Keep alternating sides for 1 minute!
6. FRONT SUPPORT HOLD
In a 4-point kneeling position, with your hips stacked directly on top of your knees and your shoulders stacked on top of your wrists. Keep your back straight, draw your shoulders back and down and engage your abdominals.
Breath out, lift your knees up, hover a few inches off the floor and hold for 30 seconds. At the 30 second mark, lower your knees down but don’t let them touch the floor. Continue to lift and lower for another 30 seconds. Imagine you’re wearing a really tight pair of pants and hold your abs in tight!
Inhale, lower your knees back down.
7. WINDMILLS
Start in a plank position with your arms straight.
Breath out and rotate to one side into a side plank position. Extend your top arm up towards the ceiling. Lift up through your bottom waist and keep your abdominals engaged.
Inhale, return back to the centre
Exhale, rotate to the other side.
Head to https://duopilates.com.au/ for more and click here for a free 5 minute ab workout.
