0:00 / 0:35
AuthorYouTube creator
1
Supine Belly Breathing (Warm-up)
Sets: 1Rest: 8 secEst. duration: 35 sec
仰卧屈膝，双手置于腹部进行深呼吸，放松肩膀并建立核心与呼吸的连接。
Key points
- 双脚踩地，膝盖朝向天花板
- 吸气时腹部充气隆起，呼气时腹部自然下沉收缩
- 保持面部与肩颈完全放松
Curated Routine
12-Minute Core Conditioning
PilatesMobility & Recovery
Pilates 12-Minute Core Conditioning is a curated workout routine with 11 ordered actions and 11 timestamped video clips. Start with Supine Belly Breathing (Warm-up) and Supine Alternating Single Knee Hugs. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 9 min 3 sec; rest is listed per action.
Clip time: 9 min 3 sec11 actionsSingle training session
Follow in order
Action Sequence
0:00 / 0:36
AuthorYouTube creator
2
Supine Alternating Single Knee Hugs
Sets: 1Rest: 0 secEst. duration: 36 sec
仰卧交替抱单膝至胸前，随后加入头部和肩颈抬起，鼻尖靠近膝盖以启动下腹部。
Key points
- 尾骨微卷，收紧下腹部贴向垫面
- 双手交替抱右膝和左膝至胸前
- 颈部若感觉不适可将头部放回地面
0:00 / 0:16
AuthorYouTube creator
3
Leg Extension Scissor Kicks (Low)
Sets: 1Rest: 0 secEst. duration: 16 sec
双腿伸展悬空交替剪刀踢腿，保持核心持续紧绷收紧。
Key points
- 双腿尽量伸展，微屈膝以保护腰部
- 下背部始终压实垫面
- 平稳呼吸，避免屏气
0:00 / 0:29
AuthorYouTube creator
4
Knee Circles / Hip Lubrication
Sets: 1Rest: 18 secEst. duration: 29 sec
双手扶膝，顺时针与逆时针画圈旋转髋关节，放松腰部并活动髋关节。
Key points
- 双手置于膝盖上引导动作向外、向前画圈并收回中心
- 动作幅度平稳缓慢
- 放松下背部与髋部屈肌
0:00 / 0:55
AuthorYouTube creator
5
Tabletop Toe Taps
Sets: 1Rest: 12 secEst. duration: 55 sec
小腿抬起平行地面（桌面式），双手抱头，双脚脚尖交替轻点地面；后半程抬起头颈肩增强刺激。
Key points
- 大腿与髋部保持约90度直角，避免膝盖过度靠近胸部
- 骨盆后倾，下背部紧贴地面
- 后半程头部微抬，手肘向两侧打开
0:00 / 2:13
AuthorYouTube creator
6
Pilates Full Roll-Up with Forward Fold
Sets: 1Rest: 14 secEst. duration: 2 min 13 sec
仰卧起坐卷腹至前屈折叠，逐节卷动脊柱缓慢回落，注重动作质感与脊柱逐节分动。
Key points
- 吸气手臂上举，呼气肚脐贴向脊柱逐节卷起坐直并前屈
- 回落时缓慢有控制地逐节将脊柱放回垫面
- 起立困难时可用手掌或肘部辅助推地
0:00 / 1:08
AuthorYouTube creator
7
Supine Scissor Kicks with Head Hover
Sets: 1Rest: 8 secEst. duration: 1 min 8 sec
双手垫于臀部下方，双腿向上伸直后交替垂直上下剪刀式摆动；中后段微抬头部，最后10秒加快频率。
Key points
- 双手压实垫面协助稳定骨盆，微收下巴
- 保持下肋骨内收，避免肋骨外翻
- 最后10秒冲刺加快速度，核心持续保持紧绷
0:00 / 1:30
AuthorYouTube creator
8
Alternating Single-Leg Jackknife / Roll-Up Leg Grabs
Sets: 1Rest: 12 secEst. duration: 1 min 30 sec
由仰卧位卷起，交替屈单腿抬起并双手抓握对侧脚踝/小腿，然后缓慢逐节下落。
Key points
- 呼气时核心发力卷起上身，吸气时逐节平稳下落
- 抓握脚踝或小腿，保持动作缓慢流畅与连接感
- 全腹部肌群主导发力，避免颈部过度使劲
0:00 / 0:52
AuthorYouTube creator
9
Bicycle Crunches (Tempo & Speed)
Sets: 1Rest: 18 secEst. duration: 52 sec
空中自行车卷腹，手肘交替找对侧膝盖，前半程慢速注重扭转，后半程10秒进行快速冲刺。
Key points
- 由胸椎向侧面带动扭转，手肘保持张开避免拉扯后颈
- 伸出的一侧腿用力蹬直，肚脐下沉收紧
- 冲刺阶段保持呼吸节奏，不可屏气
0:00 / 0:14
AuthorYouTube creator
10
Supine Spinal Twist (Right Side)
Sets: 1Rest: 5 secEst. duration: 14 sec
双膝倒向右侧进行仰卧脊柱扭转，手臂仙人掌式打开，拉伸腹部外侧及放松腰椎。
Key points
- 双膝自然落向身体右侧，双肩沉向垫面
- 深呼吸至腹部感受肋间与腰侧拉伸
- 闭上双眼，放松全身肌肉
0:00 / 0:15
AuthorYouTube creator
11
Supine Spinal Twist (Left Side)
Sets: 1Rest: 41 secEst. duration: 15 sec
双膝倒向左侧进行仰卧脊柱扭转，平衡身体两侧肌群，彻底放松腹部核心。
Key points
- 双膝平稳落向左侧，右侧肩胛骨尽量贴实地面
- 顺畅呼吸，感受腹部舒展与内脏按摩感
- 完成后回正抱膝并滚动坐起
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