15-Min Lower Abs & Waist Workout – Cardio Pilates Fat Burn

Sculpt your lower abs and waist in just 15 minutes with this cardio Pilates routine. Perfect for slimming the waist, reducing lower-belly pooch, and building those athletic “ab lines” - without neck strain.

What to expect in this workout:
✔️ Standing fat-burn combos
✔️ Focused lower-ab work on the mat
✔️ Strong, toned core you can feel

No equipment • Low impact • Beginner-friendly

Workout Program:
0:00 - 0:47 High knee squats
0:48 - 2:05 Standing Cross-Body Knee to Elbow
2:06 - 2:49 Plank to squat jumps
2:50 - 3:29 Mountain climbers
3:30 - 4:10 Downward Dog to Knee-to-Elbow Flow
4:15 - 4:31 Break
4:32 - 5:16 Cross-Body Knee to Elbow steps
5:17 - 6:43 Reverse lunge to high knee
6:44 - 7:33 Squat & twist
7:34 - 8:26 Sit-Up with Oblique Twist
8:27 - 8:59 Boat pose
9:00 - 9:43 Pulse crunches
9:44 - 10:04 Break
10:05 - 10:45 Standing core twists
10:46 - 12:04 Standing Knee-to-Palm Raises
12:05 - 12:47 Jumping squats
12:48 - 13:31 Reverse plank
13:32 - 14:18 Single leg drops
14:19 - 15:05 Knee to elbow crunches
15:06 - 16:03 Upward Dog with Side Twists

⚠️ DISCLAIMER:
Your health and safety come first. To avoid any injury or harm, please consult your doctor before starting any exercise program. I am not a medical professional—I'm simply sharing what has worked for me. Perform all exercises slowly and with proper technique. If you experience any discomfort, stop exercising immediately.

🔥 CALORIE CALCULATION:
I estimate calorie burn using a chest strap heart-rate monitor. The calorie data provided is always approximate and may vary based on factors such as age, weight, device type, and individual differences.

⏳ WHEN WILL I SEE RESULTS?
If you train consistently, follow a balanced diet, and perform exercises correctly, your body will transform. But remember, results don’t come overnight—abs and glutes won’t magically appear after just one or two workouts. Real, lasting changes take time. Stay consistent, enjoy the process, and success is inevitable! 💪✨