20 Minute Abdominal Isolate Workout | At-home, no equipment exercises for flat abs!

You guys, today's 20 minute Pilates ab workout is NO JOKE. Imagine my hardest ab workout videos all smooshed together into one supreme core crushing workout. And imagine it 20 FREAKING FULL LENGTH MINUTES LONG. Yup. You will have very sore and very toned abs after this. This is the ULTIMATE AB WORKOUT OF ALL TIME.
Your 20 ab flattening moves are:
1. Cross Kick Crunch (R)
2. Cross Kick Crunch (L)
3. Roll Ups
4. Single Leg Drop
5. Toe Touches
6. Criss Cross
7. Butterfly Cruch
8. Butterfly Situp
9. Double Leg Lift
10. Double Leg Stretch
11. Star Abs
12. Crescent Crunch
13. Russian Twist
14. Cha Cha Abs
15. Reverse Crunch
16. Rollovers
17. Reg. Crunch
18. Side Plank (R)
19. Side Plank (L)
20. Plank
Here is where I get all of my music! Epidemic Sound: share.epidemics...
My outfit & yoga mat are from: www.popflexacti...
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Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on KZbin, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on KZbin in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.
With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
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DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercise.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

[@desiraemccracken5935]

I’m going to do this workout everyday for a week and tell y’all the results. (Btw this is the only workout I’m going to be doing) Day 1: let me tell y’all, this workout was HARD!!! I took so many breaks and kept telling myself just get through the workout. Day 2: I didn’t think I was sore but when I started the first exercise, I was already dying lol. I still took breaks and those planks KILLED me!! I haven’t seen any changes yet but I know that being consistent will make a difference. Day 3: I realized that this workout is still as hard as you think it is. I was really sore as well because I did some cardio because it was nice outside today. I also have noticed that this workout has stopped some of my bloating which is good. Day 4: this workout was really hard today. I knew that I needed to workout because I had fast food today. I did it and those planks really hurt lol. I have noticed that I have lost a pound or two and my stomach is a tiny bit flatter. My bloating is going away slowly but surely. Day 5: rest day because I needed it. Day 6: this workout is still as hard as it was from day one. I have stopped taking so many breaks during the workout, but it still happens lol. I have noticed that my bloating is almost completely gone. So far I am pretty proud of myself for doing this. Day 7: I did it!! I finished the seven days! Overall, I haven’t bloated like at all anymore. My stomach has gotten flatter and I’m so surprised!! I would definitely recommend this workout. Thank you Cassey for pushing me and to keep going even though I wanted to quit!! Love you so much ❤️❤️🥰

[@she-sz8dg]

ok pls don't forget to us if u lost weight or

[@muratgenc2319]

L,okjmjk9ljkjhjhhjkkklklkkkkkkhijhihjhn ojiijio9k ij8jjkjkojk kkokokoooookolkk ,llpppppplppplpp llpppppplppplpp llpppppplppplpp Ll

[@molotovmafia2406]

Congrats!

[@urmomstr8991]

I will try it too 🙃

[@photogress9815]

You don't need to workout because you had fast food. Working out shouldn't be a punishment.

[@hattersvixen8084]

Cassey: "you are doing so good" Me: laying on the floor dying... "thank you Cassey"

[@TirranyLGurley]

Hatter'sVixen808 I know exactly how you feel

[@xtxpxhx]

I hate exercising my arms but I need to, so count me in 💪💪💪 PS: Sir George is the most adorable fluff ! ❤

[@catielouise4932]

best ab video ever!! I've been doing this and other blogilates videos for 2,5 year now and (combined with healthy eating) lost quite a lot of weight. most importantly, I feel so much healthier and happier! thank you cassey xxx

[@gracieface5621]

April 12 2020 workout complete!!! Today's workout killed me. At first I was like only three videos this should be great! But then TWO of them were 20 minute isolate videos!!! Even in the 20 minute oblique isolate video she said that you probably shouldn't pair that on with this one because that would be a lot of core. Well she was right. That was A LOT of core.

[@amberlyoosthuizen6649]

I would really love an arms challenge! I absolutely love working my arms as it makes me feel so strong. I have really enjoyed this 20 minute isolation series, the videos have been both challenging and fun! 😊

[@nikolzwrtkova698]

A perfect workout. I try to exercise regularly, but most of the time I end up training about 2 or 3 times a week at max. I discovered this workout after doing a little less intense ones before and have to say it really IS doing something to my abs. Definitely a great way how to get great results in a short period of time!

[@TheJunsLee]

I love how contagious your motivation is, great thank you

[@lilablau4090]

Oh you have to come to Europe! :) There is so much to visit, so many beautiful buildings, streets, museums ... full of history.

[@theluschmasterjournals]

I honestly feel like I haven't engaged with Cassey in so long, I have been super busy and I am literally just taking a break now .. must say .. I am excited to add this ab exercise to my next workout!! I have been doing a lot of yoga and not enough intense (heart pumping) workouts lately so I really need to come back to this channel to get a 'fun fix' for my next workouts .. started doing the calendar in the beginning of the month, but really, it's always different if Cassey does a daily challenge than leaving everything to me LOL anywho .. this workout is definitely what I need right now, thanks C ..! hope you guys enjoyed it too 💕

[@thatonegirlinthebackofthec4933]

I did it! And it felt GREAT💪 Thank you❤️

[@Eloraculodelvalledeatras]

First time in months doing any exercise and this was hard as hell!! I did so bad but still I had so much fun and I feel so confident that the more I do this the better!!! I'm taking this challenge!!! Thanks for the video! ❤❤

[@crystalrodriguez7075]

Cassy, can you make an exercise video focusing on postpartum recovery?!

[@janelle7147]

My arms are my favorite body part to work too, Cassey! I am all for a 100 arms challenge or any kind of arms challenge!!

[@marlinaquiroz06]

You should definitely do Europe! There’s so much history and things to see! Go to Paris, London, Amsterdam, Berlin, Rome, Florence, Venice, Prague

[@hailybywater7839]

This was amazing, combining many of the '100- abs challenge' moves in one video!

[@marinasaburova]

Can't wait to do this one later this week!

[@Marsthemasry]

Omg I love your video so much and shock I’m the first viewer!❤️

[@celestearmstrong6801]

I loved this ab workout it burned in a good way I’m so happy because I didn’t give up, u r my idol and I love u sm u encourage me so much You should do a 100 arm challenge I would tune in everyday xx

[@DeliahSilverSparkle]

YES ARM CHALLENGE PLEASE!!!!💪💪💪💪💪💪 I LOVE WORKING OUT THE ARMS!! 💜 And George and your sister's dog are cousins...I think that's the way it works 🤔😄🐾🐾🐾🐾💙 Love your workouts and your personality! 😘💖

[@rebeccabooooo]

I'm here for an arms challenge! Get ready for tank top season :) Thank you for another great video Cassey!! xoxo from NY

[@_SquadSeven]

Love all of your videos! they are helpful, and entertaining.😀❤

[@fraffredisatotalbot2574]

Love the dog

[@sarefish2534]

Omg butterfly crunches are so hard, but I completed whole video whoop whoop

[@vongayimubaiwa3734]

yes please to the 100 arms challenge!

[@marianaleal7060]

I loved this workout! I could do almost all of the excercises, although I can’t seem to do sit ups anymore! I used to be able to do them but not anymore:(

[@Runningfromlionz]

Same ever since I had a baby last September I realized I can't do them anymore or the roll ups

[@marczoller8486]

Cassey you are looking sooo pretty in this workout😘🥰😍

[@XmunkeypieX]

yessss please do 100 arms!

[@HiHi-vx2dd]

Ok I’m do this everyday and update you 1st day: ok I just got done! The workout was great! Some of them hurt and some of them were great! My stomach is kinda hurting

[@Maria-jt7vq]

Great! Thank you! :)

[@meegy2]

Sir is the cutest dog I've ever seen! I think your sister's dog would be his cousin

[@djlovelife8886]

Yessss 100 arms!!!

[@denisefabianodonascimento64]

That was surprinsingly easy! I guess it was the #100abchallenge!!! hahahaha

[@louisak3999]

would definitely recommend to visit europe since i live in germany😉☺️

[@mkslatte41]

Wow!! You are in such great shape my dear!! 💕👍💝

[@aashikachakravarty1380]

Amazing💯💯💯

[@3young3thug35]

Cha cha abs killed me

[@amnaamjad6396]

Day 1 I did it yaay

[@alexandraesmond7518]

Did this back-to-back with the the isolation arms😭would love to do 100 arms! My arms are a problem area for me😅

[@isabellucia8774]

Hey guys so my name is Isabel and I’m a teenager whose working on becoming more fit and strong... My BMI is normal but I want to become stronger and slimmer. Do you guys have any tips or goals that I should work on or what I can do to really see progression? Any ideas on how to stay motivated and committed bc I also tend to workout some days and see progress then I start going to back to old habits?

[@allieozley7030]

Where did you get those earrings?? They are too cute!

[@esraamohy9994]

i just love u والله god bless u my dear 💖💗

[@bhuvanafitness2509]

💗super

[@yogamitwendy7086]

You should visit Rome and Istanbul 😘

[@medousa3871]

08 ❤️09🌹2020

[@jenalynch5878]

How about a historical tropical tour in Asia? Angkor Wat 🙏

[@krlchenault]

When she said, “Looks like I’m giving birth to Sir”🤣🤣🤣🤣

[@Valeirra]

i remember doing this 2 months ago when i had a random burst of energy, but hadn't been working out or eating right at all. it was horrible, and i could barely keep up. fast forward 2 months to right now, i've been eating right for a month and been working out 6 days a week for two weeks straight, and i did it all without stopping. it's insane how quickly the body can change when you're in the right headspace and determined to better yourself!

[@annieswift6314]

Keep it up girl!!! ❤

[@karaleigh_eva]

I came to the comments half way through Bc Im suffering and this was exactly the motivation kick I needed!!!! Thank you for sharing!!!!

[@christinalee2072]

Go you!!

[@MaddyGirl97]

Cassey in the 20 min oblique vid: I wouldn't do the 20 min ab after this, probably too much for that part of the body April Calendar: ¯\_(ツ)_/¯ do it anyway!

[@blondiebrunette3213]

I noticed that too😂 I came to the comments to see if anyone else caught that lol

[@taylorhorne1046]

LITERALLY LOL

[@laurenb3068]

makes me wonder if someone else makes the calendar for her lol

[@sa7ary.]

I'm trying to take break maybe do this vid at evening

[@emmakragh3783]

Lmao i was looking for this!!

[@sophian2401]

this has been on my "abs" playlist forever and i've been so hesitant about doing it... guess quarantine is the perfect occasion!

[@keeshkat0536]

Sophia N same lol

[@Brendonmakesmesmile]

i actually find this easier than some of her shorter, more recent ab videos because the moves are less intense and you don't have to hold them for as long haha

[@daniellelugo4268]

Guys! I am dying.. the most I have ever held a pose when it comes to core work is 30 seconds!

[@JenniferKhuu12]

yayyy!! good for you!!!

[@Thefitty]

@@daniellelugo4268 does it feel GOOD?!

[@mariasolo8252]

How do you keep a full conversation while doing intensive ab workouts? Also you and Sir are adorable together!

[@shakmanx5962]

I love ab workouts! But is this going to be the last one in the isolation series??? Nooooo. Plz we need a lower back isolation and something for hip dips pretty plz.

[@jennstudy2481]

hip dips!!

[@Thefitty]

I'd love a back isolation one!

[@Thefitty]

@@jennstudy2481 Yes!!

[@nuniela6027]

and love handles!!!!

[@Thefitty]

@@nuniela6027 oh my obliques!

[@irene6093]

doing this while on my period hits differently oof

[@alexgray2495]

I would love to watch a 100 arms challenge!

[@EmmasDilemmas]

Zen Gray or 1,000 arm challenge 😆

[@MrsStarfisch]

Same! Please Please Please!

[@presea2000]

Yes! Please!!! 🙋‍♀️

[@leabilla1644]

Only watch or do it too lol just kidding

[@peachii_xx9504]

No thank you My body is already dead

[@hiraanjum4408]

Yayyyy!!! Can you do a back focused tooo pleaseeee???

[@arawisarchenlandzka3779]

Oh yes, arms an back would be awesome! By the way, Cassey, you're awesome too :D

[@acgrant1975]

“Looks like I’m giving birth to Sir....” I burst out laughing....

[@theluschmasterjournals]

😂😂😂😂

[@leijiang2470]

OK OK

[@realanna45]

me too

[@medousa3871]

July 18, 2023🌞🌞🌞🌞🌞🌞🌞

[@gremlingrove1130]

I was surprised by this workout. I did it two days ago and honestly felt like it was way too easy. I felt nothing as I did it and never felt tired. The next day is when the pain came. I was so surprised. Now its over 48hrs so I went for another round and I struggled. My abs are still so sore! It was a nice reminder of why I love Blogilates so much. Simple, easy, but effective workouts.

[@tovavikstrom202]

Would you say we ABSolutely killed it? =D For real, though: I loved this whole series, and would LOVE it if you did a back one, my back is all soggy and sad at the moment.

[@purplespottedcow]

Soggy and sad lol I love it!!

[@terezaburonova7226]

For those who do this everyday, it starts at 1:40 ;)

[@abeerabayazid9150]

thx.😂😂😭😭💕

[@againstthetimes]

In the beginning I'm like "I got this!" Then towards the middle I'm like "Oh geeeez! Lord help me!" And then at the end I'm like "Nooo! We can't be done! It went by so quickly". But then I stand up and I'm like "Oh yeah, that hit the spot, I'll feel that tomorrow." XD XD XD

[@michelle-louisegeorge7771]

Literally me going thru this for the first time

[@againstthetimes]

Lol! I'm about to do another one of Cassie's workouts to get the day started! :D

[@mollycravens6942]

Pleaseee do a 100 arm challenge! I love working my arms but find it hard to stay motivated because results don’t come right away. I’d love to do it with the popster community! ❤️❤️❤️

[@nurnag]

Agreed!!

[@jasmineneesam9241]

PLEASE PLEASE PLEASE do a 30 day arm challenge!! I really need to build up the strength in my arms again (mostly triceps) I always work my other muscles more and neglect my arms xxxx

[@Amy-fx6hi]

jazzy 201 I get ankle weights and strap them around my wrists (only light ones so I don’t injure anything roughly between 0.5kg - 0.75kg ) and then do arm circles roughly 100 a day, my upper back and arms are so toned now !! Hope this helps xo

[@jasmineneesam9241]

Amy thank you! However, I don't know where to buy ankle weights from 😁

[@Amy-fx6hi]

jazzy 201 Mine are the brands Speedo and Crane , But I bought them from a small fitness store where I live in Europe so but I checked on amazon and they sell ankle weights there , it was amazon.com hopefully you find some!!

[@jasmineneesam9241]

Amy ok thank you!

[@jessicasheetz3473]

My German shepherd joined me for my workout today. She loved Sir George's appearance. As soon as Cassey started talking to George, Sophie's ears perked up, and there were lots of adorable head tilts as George squeaked his toy. SO cute...made my workout fun :-)

[@MelonBobStudio]

This is too cute 😭

[@hollyr1208]

i really like this one - honestly because you only talk and don't "yell" or talk really loud - i have sensory issues and it is really hard to do some of the workouts when you get really loud. I've tried turning the volume down or using closed captioning but it's not always possible to follow along - just wanted to mention it.

[@medousa3871]

07/17/2019 👙👙👙

[@medousa3871]

March 14, 2023 🌝

[@minjaeelio]

Please, please, please do a 100 arms challenge!!! My arms are weak noodles... They would thank you immensely! XD

[@Bellexxlux]

Hi guys I know this is a long ago made video but I‘ve been watching her since 4 years and for 1 year I didn‘t do any workouts, I‘ve gained a lot of weight and now I started again so proud of myself but I also am tracking the calories burned trough every workout. How many calories were burned in this workout what do you guys think?

[@trishsalinger7124]

#blogilates I love working my arms,please do an arm challenge,love you Cassey ❤️❤️❤️❤️

[@shwetamukerjee1687]

Hey Casey U r awesome ... I'm gonna try this out right away for my workouts. U r such an inspiration dear. Love you loads. 😄😄😍

[@Thefitty]

*Hurts to laugh now. Who else saw this coming?! :-)* ^^

[@mariatopkarova962]

I am training abs today, so this video came just in time, thank you Cassey!

[@okkkbye4931]

' ur abs are going to die, THAT'S GOING TO BE AMAZING' 🤣🤣🤣😭😭😭 2:57

[@abigailelizabeth4655]

I feel like this is an example of how different cats and dogs are LOL bc sir is like all over her jumping on her climbing on her and meanwhile my cat Luna is in the background on my chair just sitting quietly and watching and I had no idea she was there lol she just wanted to be close to me but didn’t wanna interrupt my workout❤😢 both are so precious and sweet! It’s adorable how much our cats and dogs love us in their own different ways🥰☺️

[@grass6740]

Dear Future and Past Grass, I really like this ab video. It's right at my skill level (not too hard but not too easy).Cassey's dialogue is also really interesting and at one point pretty funny! This video is definitely one of my favorites from Blogilates. It felt like time flew by doing this video! - Grass

[@sw7012]

I only ever feel my upper abs and not a lot of the lower abs, what am I doing wrong?

[@merve4661]

Is your lower back on the floor at all times

[@kathyilylol]

When she does the roll over ... I couldn’t do it because my fat got in the way 💀

[@ilanafallas2590]

💀💀

[@ineshcarmona5333]

I just love how simple and effective all your workouts are... makes it so accesible for everyone, and i love that you promote a healthy lifestyle rather than just the looks. You're amazing Cassey!

[@lebateauivre5]

I feel like, out of all the muscles in my body, abs training is the easiest for me me (I naturally have toned abs while my legs is where I usually put my weight and I feel it much more when I work my lower body!) yet the MOST uncomfortable at the same time!

[@reiyalol]

same, my abs are flat naturally

[@abbypitre846]

I'm going to try this challenge for a weel (mixed with cardio) and comment my results. Day 1: This workout was difficult, but doable. My arms were shaking during the side planks but I held it the entire time. I did take 1 break throughout the workout though. As of right now, my abs are very subtle and form a "t". I hope this workout will help me get more definition. Day 2: I did the whole thing today without stopping. My abs hurt so bad, but the whole workout actually seemed shorter today. Day 3: I'm going to be honest, I didn't do it today. However, I did go for a very long walk, (almost 3 hours), yesterday. I also did some cardio today. So I think it should be okay. I'll do an extra day at the end. Day 4: It was really difficult today. But I got through it. Day 5: I had to skip the double leg lift and star abs today, because my left hip kept popping. Instead I did crunches and held a plank for during those exercises. Other than that, it was good. Day 6: Day 6: I really wasn't looking forward to exercising today, but I knew I would feel bad if I skipped it. My left hip is still popping, so I've been trying tp take it easy. My arms are much stronger now, and hardly shake during the planks. Day 7: I've been doing this for a week and it hasn't gotten easier. I do see a little bit of progress, but not much. Day 8: Today's workout wasn't much different than the other days, although I did find the planks surprisingly easy.

[@galinaivanova9283]

My first thought was Europe, but why not Historical Asia? 🙃🌏

[@mehakduggal8212]

Whenever I m going to start any workout I just can't stick to one workout but this tym I m going to update each and every workout here Day 1 - 16.11 seconds just can't do more I don't know why Day 2 - I stop at 9.06 seconds I couldn't believe that I didn't achieve my 1st day target but anyhow I m not going to stop

[@ohmyjenns]

GONNA DO THIS EVERYDAY FOR 2 WEEKS ! WISH ME LUCK DAY 1: THIS IS HARD IM SO OUT OF SHAPE! I kept stopping a little throughout some of the workouts. I especially struggled throughout the plank, but I will get better as time goes.

[@shreeyajakhmola5915]

God I did 2 abs isolate videos now I can't walk straight

[@schlubenno3827]

I love ab workouts but all of these different variations of crunches hurt my neck more than they hurt my abs.

[@phuonglinhthai31]

You guys, I'm gonna make my self a challenge. It's "Do abs workout every single day in 30 days"!! I'll update everyday so you and I can see the result. Go go girl. Day 1: It's a hot-as-hell day but no excuse. This abs is so hard but I did it, I finished it. Yahh, so proud of myself!! Day 2: I did another abs workout again and fell so great!!

[@sangwoo469]

Day 2 and done😂 no updates

[@scarlet9449]

@kookie's lmao

[@lori2693]

Love her work outs,, but if you work out with this video over and over,, its annoying hearing the same conversation, YES you can mute it,, But then you cant look away when there is a switch. I think if she going to talk so much,, make it about the exercise...

[@aliciasinfinity]

I'd love a 100 arm challenge!!! I could use some definition :)

[@directionerhere932]

2021/08/05 donee!! keep going everyone, this is last video in the calendar!

[@jenniferandrew6047]

Great comprehensive ab workout! Sir’s guest appearances made it fun. Also fun to hear about planning your honeymoon- dying to know if you went to Europe or Asia!

[@maruschkag1183]

This is the ab workout video that I've been looking for! It's challenging but I don't feel like it's impossible. Thank you Cassie!

[@Juliana-du3kk]

Exactly! It’s so nice. And there’s the time thingy in the side, which really helps me

[@bintehwa]

Who is doing this in 2020

[@juliawuliacoolia]

Heyy guys!!! I am going to do this workout for one week straight and I will keep you updated Day 1: DONE.. Wow, this workout was hard, but afterwards I had such a good feeling! Can't see any results yet, but well, it's the first day i'm doing this workout.. Just gotta keep continue! Day 2: Today, the workout wasn't so hard as it was yesterdeay. I think i can already see a small different. and I also stopped bloating, which is good. Day 3: Day 4: Day 5: Day 6: Day 7:

[@buhluh6370]

Me deciding after doing one workout in the calendar, should I torture myself now or night

[@Hollis_Creative_Corner]

Just found you. Completed excercise. You had me sweating, laughing, and stressing lol Thank You!. Feel great after. Tomorrow morning they will be sore lol

[@hiphopJuliette19]

Hi Cassey, I've actually been looking into Honeymoon ideas myself this year and I've done a few history type thing in Paris/ Spain last year. If you want full group tour everything all planned out history to the max I suggest the New York Times Travel Tours. www.nytimes.com/times-journeys/journey-finder/ You can go anywhere from Asia, Europe and so on. I haven't been on one yet but I really want too. If you are more of a do it yourselfer I'd suggest using airbnb experiences and book a history tour experience in the locations you choose. When I went to Paris last year I went on a Paris History walking tour through airbnb. It was one of my most memorable experiences of the trip. www.airbnb.com/experiences/123460 . Also please do an arm challenge would like to shape mine up before the wedding in July :)

[@hermionegranger2484]

Yes! Can’t wait to do this workout, I’m most excited for it! 💪 🔥

[@viviv5249]

Hermione Granger same

[@Sarah-vi4cx]

I don't think it's weird to want to feel small, I live in NYC and I always look up at the high buildings to remind me of how small I am. It makes me feel better actually because I am always in my head and overthinking. When you realize how small you are, it takes off some pressure that we all place on ourselves because you realize whatever it is, doesnt matter as much as you think it does

[@nicolemarie0001]

I seriously need something that focuses more on my core! This workout looks awesome!