Shadowing Practice: Pilates Abs Workout - Tight Core & Waist - 15 min - Learn English Speaking with Video
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hey guys welcome to the 2025 Pilates challenge we've got a 15 -minute Pilates abs
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and core workout to work your core grab your mat
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and let's get into the workout we've got 21 exercises across three sets in this abs
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and core workout 40 seconds of exercise with a couple of breaks in between get on the mat
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and let's start with roll up lay on your back with legs extended
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and your arms reaching overhead inhale to begin then as you exhale slowly curl your head shoulders
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and spine off the mat reaching towards your toes inhale at the top then exhale to roll back down with control
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I'm breaking all my rules
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It's only me and you
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Feeling like nobody else around us
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Stay on your mat and we'll move on to a single leg stretch
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Lift your head and shoulders and pull one knee towards your chest while extending the other leg
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Switch legs smoothly keeping your core tight and your movements controlled
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Just tell me no
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You tease me and you touch me I'm going crazy about it
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Keep saying that it's nothing
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Just tell me what to do I'm losing all my cool
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Let's move on to dead bug
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Extend your arms towards the ceiling with your knees lifted and bent
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Slowly lower one arm and the opposite leg down
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Keeping your core engaged and your back flat then return to center and switch sides
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Let's move on to leg extensions.
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Have your elbows and palms rested on your mat.
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Extend and alternate both legs in and out and focus on your breathing.
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bad day became a bad month
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and then a bad year without anyone no one noticed all the little changes the happiness fades
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while the pain replaces i wish
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you would step back from the edge my friend yeah doing
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great guys let's move on to the hundreds get into a seated position
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and lean back slightly then pump your arms up and down while inhaling and exhaling keep your core engaged.
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Do you need a better view?
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Can you trust that?
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You and me are flying
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From the dust that came from starry nights
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Can you love fire?
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You and me just run
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You and me just run
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You can save the life
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You can save the life
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Nice work guys, we've got a 20 seconds rest now and move on to single leg crunch.
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Bend at your elbows with your hands touching your head
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Crunch up and have your right elbow touching your left knee as you lift your left leg up
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Lower back down slowly and repeat
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Now let's repeat on the other side.
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I know I'm by your side, yeah I wish you would step back from that ledge,
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my friend I know mistakes were made and they all hurt today
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But time will help them fade away I wish you would step back from the edge my friend
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You got a life ahead of you
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And times get better till you need a better view
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Can you trust that you were made of light
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From the dust that came from starry nights
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Can we love that you were made just right
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You were made just right
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You were made just right
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You're doing great guys
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Let's move on to reverse Roland While laying flat on your mat, roll your legs in towards your chest, then extend them back out again.
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Breathe in as you roll towards your chest and exhale when you extend back out.
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Now get into a seated position on your mat
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Bend at your knees with your arms extended out,
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palms facing up
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Pulse forward as you exhale, then slowly lower back down on an inhale.
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Repeat with control
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Great work, now lay flat on your mat and we'll move on to scissor kicks.
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Have your palms to your side on the mat, lift both legs off the mat towards the ceiling,
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then cross your legs while keeping your lower back pressed onto the floor.
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Great work guys.
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Get short recovery now with a 20 seconds rest and move onto plank hold.
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Get in a plank position, have your forearms on the mat while elbows under your shoulders.
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Keeping your body in a straight line, core tight and engage and don't let your hip drop or race.
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Let's move on to side plank crunch.
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Get into a side plank with your bottom knee down and top leg extended.
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Bring your top elbow towards your top knee in a crunch, then extend and repeat.
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Nice work, let's move on to side plank reach.
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Get into a side plank with your body in a straight line, extend your top arm overhead,
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then reach it under your torso in a twisting motion.
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Return to start and repeat.
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Well done guys, we're going to take a short 10 seconds rest
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and we're going to repeat side plank crunch and reach on the other side let's do this
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Music Now
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we're on to side plank reach.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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I'm in the bank.
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Great work everyone.
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Short recovery again with a 20 seconds rest, 6 more exercises and we'll be done with the workout.
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So keep pushing through.
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Get into a high plank with your body straight, lift one leg and cross it under your body toward the opposite side.
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Then return it to center and repeat on the other side.
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Well done guys, now get on all fours and we'll move on to Bird Dog.
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Start by extending your right arm forward and your left leg back, keeping your hips level and your core engaged.
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Bring them back in, alternate with the other arm and leg.
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Let's move on to Plank Tab Get into a high plank or a low plank,
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bring one leg to the side and tap then back in and repeat on the other side.
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Nice work everyone, let's move on to reverse planks.
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Flip around into a seated position with your arms to your side and align with your shoulders.
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Lift your hips off the floor forming a straight line from head to heels
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and hold while keeping your core and glutes engaged.
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Nice work guys, just two more exercises to go.
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Lay on your back with your hands behind your head and knees bent.
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Lift your head and shoulders and twist and bring one elbow to the opposite knee while extending the other leg.
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Then switch sides.
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you Final exercise, let's move on to double leg stretch.
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Start by hugging your knees to your chest.
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Inhale as you extend both legs overhead while you straighten out your legs.
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Then exhale to circle your arms back to help pull your knees towards your chest again.
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Go slow and control and repeat.
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And we'll be done soon. And that's the workout.
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Hope you guys enjoyed this routine.
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Check out my app for the full schedule and I'll see you in the next workout.
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Bye!
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación se basa en el vídeo “Pilates Abs Workout - Tight Core & Waist - 15 min”. Las palabras que más se repiten: leg, plank, mat, knee, arm. Este vídeo tiene 115 frases y 1176 palabras para practicar shadowing. La parte hablada dura 15:45. El hablante habla despacio, unas 75 palabras por minuto, así que hay tiempo para imitar cada sonido. El 82 % de las palabras está entre las 3.000 más comunes del inglés; conviene repasar el resto antes de empezar.
Vocabulario clave de este vídeo
15 palabras del vídeo que vale la pena aprender, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| extend verbo | /ɛkˈstɛnd/ | extenderse, ampliarse |
| knee sustantivo | /ni/ | rodilla, hinojo |
| workout sustantivo | /ˈwɝk.aʊ̯t/ | entrenamiento |
| elbow sustantivo | /ˈɛlboʊ̯/ | codo |
| engage verbo | /ɪnˈɡeɪd͡ʒ/ | embebecer, embelesar |
| crunch verbo | /kɹʌnt͡ʃ/ | ronzar, crujir |
| bend verbo | /bɛnd/ | cimbrar, cimbrear |
| palm sustantivo | /pɑm/ | palma, palma de la mano |
| overhead sustantivo | /ˈəʊvəˌhɛd/ | gastos generales |
| hip sustantivo | /hɪp/ | cadera, anca |
| dust sustantivo | /dʌst/ | polvo |
| stretch verbo | /stɹɛt͡ʃ/ | estirar |
| breathe verbo | /bɹiːð/ | respirar |
| twist verbo | /twɪst/ | torcer, despescuezar |
| ceiling sustantivo | /ˈsilɪŋ/ | techo, cielorraso |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| back out verbo | dar marcha atrás, echarse atrás |
| back down verbo | recular, echarse atrás |
| check out verbo | investigar, chequear |
| roll back verbo | revertir |
| roll up verbo | apelotonar, remangar |
| straighten out verbo | enderezar |
Frases que vale la pena repetir
Frases cortas y completas del vídeo que puedes reutilizar en la conversación diaria:
- Let's move on to leg extensions.
- Do you need a better view?
- Can you trust that?
- Can you love fire?
- Let's move on to side plank crunch.
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | were made · be done |
| Verbo + -ing enjoy, keep, stop… + -ing — verbos seguidos de la forma en -ing | Keep saying · keep pushing |
| Futuro con “will” will + verbo — una decisión, una promesa o una predicción | we'll move · will help · we'll be |
| Present continuous am/is/are + -ing — algo que ocurre ahora o en estos días | I'm breaking · I'm going · I'm losing |
Pronunciación a tener en cuenta
El hablante usa 26 contracciones y formas reducidas, como I'm, we'll, we're. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “th”: breathe /bɹiːð/, smoothly /ˈsmuːðli/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: stretch /stɹɛt͡ʃ/, spine /spaɪn/, smoothly /ˈsmuːðli/, starry /ˈstɑɹ.i/, straighten /ˈstɹeɪtn̩/
- /v/ — no es /b/: los dientes tocan el labio inferior: overhead /ˈəʊvəˌhɛd/, reverse /ɹɪˈvɝs/
- /z/ — sonora, no /s/: tease /tiːz/, scissor /ˈsɪzɚ/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Haz shadowing frase por frase a velocidad normal, repitiendo cada una hasta que tu ritmo coincida con el del hablante.
- Grábate y compara con el original, prestando atención a palabras como extend, knee, workout.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.