Upper Body workout.

POP Pilates Bikini Ready Abs Workout!
1. Torso Twist: Targets the obliques. Balance on your tailbone with back tall, knees bent, and ankles crossed. Now hold your hands together and bring your elbows wide. Inhale and try to touch your right elbow to the mat. Exhale and lift back towards center. Inhale and take your left elbow down to the mat. Exhale to center. Modification: Keep your heels down. Try 20 of these!
2. Cork Screw: Targets the lower abdominals. Rest on your elbows and tailbone with legs extended and heels pressed against each other, toes pointed. Make sure to keep your chest open with your shoulders back and away from your ears. Now imagine that there’s a clock in front of you. Keeping your legs straight, take your feet from 12 to 3 to 9 then back to 12 to complete 1 circle. Then reverse and go counter clockwise. Breathing: Inhale as your lower and exhale as you lift. Modification: Keep knees bent at a 90 degree angle as your circle the “clock”. Try 12 of these, alternating between clockwise and counter clockwise motions.
3. Criss-Cross: Targets the transverse abdominals. Lie on your back and place your hands on the nape of you neck behind your head. Keep your elbows wide! Now lift your shoulders off the mat so that your upper abs are engaged. Bring your left knee into your body as you lift your right shoulder towards that knee. Hold for 2 seconds, then switch! Breathing: Exhale as you reach and hold and inhale to switch. Try 20 of these.
4. Side Plank: Targets the obliques. Come onto your side and place your palm right underneath your shoulder with legs extended along the edge of your mat. As you come into your side plank, try to actively push your hips upwards to really engage the obliques. Hold for about 30 seconds! Then switch sides. Modification: Go onto you elbow and knee.
5. Teaser: Focuses on your total core strength. Begin lying on your back with arms extended behind you and legs elongated in front of you. Take a big inhale through your nose and on the exhale, squeeze your abs and lift up into a “V”. If this is difficult, don’t be discouraged! Simply go as high as you can and bend the knees if you need to. You’ll get stronger with time and practice. Try to holder your teaser for about 20 seconds.
Great job! Now repeat this whole sequence 3 more times to complete your full Pilates Bikini Abs workout.
Wanna print? Here’s the link to download the PDF » POP Pilates Bikini Ready Abs PDF


Slim ‘n Sexy Summer Arms (Printable Workout)
1. Tricep Dip in Reverse Plank x20
Get up onto your palms and heels and lift your butt off the mat, hips in line, pelvis up. Bend your elbows back as you touch your booty to the floor. Then straighten out again. MODIFICATION: Bring your heels closer to the body and bend your knees like you’re a coffee table. 
2. Chest Press Pulses x30
Keeping your elbows together, simply pulse up! You will soooooooo feel this one in your chest without even try! One of my favorite moves in the world.
3. Pushup x10
You can do this on your knees or toes. Make sure you keep your eyes forward. DO NOT look underneath you!
4. Cobra Pushup x10
Begin in plank. Pretend there is a limbo pole right in front of you head. Slither your head underneath it…followed by your back, your butt, and your legs before you gull push up. MODIFICATION: Make the limbo stick higher :) If you’re having trouble, see my video on Advanced Pushup Variations.
5. Inverse Shoulder Press (Pushup) x10
Get into downward dog. Then scoot your hands closer to your legs. Look back at the toes. Now do a pushup and touch the top of your head to the mat. See demonstration video here. MODIFICATION: Don’t bring your hands so close to your feet. 
6. One-Legged Cobra Pushup x10
Same as cobra pushup but one leg up! Do 10 on each side. 
If you have any questions about the different types of pushups and how they look, please see my video on Advanced Pushup Variations. 
Print, share, and sweat!
<3 Cassey
PS…Oops, Did I say “pushup” too many times in this workout :P

This is great! I’m always looking for new arm exercises =)

I love how it says “perfect for slackers” LOL


YES! Combat cellulite for a firm bootay.
(via Cosmopolitan Magazine: Cellulite, Schmellulite » Tracy Anderson Method - Train the Method)

I need to do these.. my cellulite isn’t as bad as it was, but its still a little visible. 


Some new leg exercises to mix things up: - Diagonal leg - Side-lunge butt kicker - Thigh trimmer - Carving curtsy - Golf swing

One day I’m going to go back through all these exercise posts and do every single one of them.

I loveeee the plank! it kicks my butt tho lol

See your lower abs faster with this workout.
SCISSOR Target Muscles: rectus abdominis, transverse abdominis, obliques Set up: Lie on your back on a mat with your arms extended by your sides or tuck your hands beneath your lower back [A]. Action: Lift your feet off the floor and slowly open your legs [B], then cross your right ankle over the left; open and cross in the other direction for one rep. Do three sets of 20 reps on both sides or until failure.