3-Minute Lower Belly Pilates Workout | POP Pilates Song Challenge!


Before you start this workout with the intention of changing the way your lower abs look, I want you to send some love to the lower part of your stomach. That area is one of the body parts we are always most critical of, and it doesn’t need that negativity!!! Let’s just focus on getting stronger together, okay? Okay!!

These three lower ab targeting Pilates moves can all be done on your floor at home and don’t require any equipment! You can use a yoga mat if you need extra cushioning. Ready?

1. Heel Pushers
2. Mini helicopters
3. Double Leg Lift
4. Single Leg Drop
5. Cheerleader L
6. Cheerleader L Crunches

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, 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 YouTube 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!


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.



  1. This is just in time for me! I’m starting an abs and arm challenge this week for myself💪🏾 This perfect, I wanna work on my lower belly too💃🏽

  2. I have 46 kg and no waist. I don't see my abdominal muscles although I train a lot my abs… I have the feeling I have too much fat skin around my waist. And I don't consider myself fat. Thank you for your youtube activity. It helps me a lot. You're very talented and not only. I'm lucky to have found you

  3. I will try to do this for a month. im trying to get fit this summer .

    I hadn't eat any refined sugar for 7 days . Today is my 8th day … I will go to a vacation for 5 days I will try to stay away from unnecessary sweets and carbs(its a vacation so I know that I'm gonna try the traditional foods etc.) And when i come back i will continue to refined sugar free diet; try to eat less, clean and gonna workout
    Day1 ✔ done

  4. That was intense!!😅Literally all of your workouts it seems are challenging for me, and I like to think of myself as more "advanced" – been working out for years but I just love how you can make your workouts easier or harder if you need to! I hope you never stop making them!! lol


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