Pratique du Shadowing: Pilates Abs Workout - Tight Core & Waist - 15 min - Apprendre l'anglais à l'oral avec la vidéo
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115 phrases
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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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Vocabulaire et conseils d’expression pour cette leçon
Cette leçon d’expression orale s’appuie sur la vidéo « Pilates Abs Workout - Tight Core & Waist - 15 min ». Les mots qui reviennent le plus souvent : leg, plank, mat, knee, arm. Cette vidéo contient 115 phrases et 1176 mots à répéter en shadowing. La partie parlée dure 15:45. Le locuteur parle lentement, environ 75 mots par minute, ce qui laisse le temps d’imiter chaque son. 82 % des mots font partie des 3 000 mots les plus courants en anglais ; le reste mérite d’être vu avant de commencer.
Vocabulaire clé de cette vidéo
15 mots de la vidéo à retenir, avec leur prononciation et leur sens :
| Mot | Prononciation | Sens |
|---|---|---|
| extend verbe | /ɛkˈstɛnd/ | étendre |
| knee nom | /ni/ | genou |
| workout nom | /ˈwɝk.aʊ̯t/ | entraînement |
| elbow nom | /ˈɛlboʊ̯/ | coude |
| engage verbe | /ɪnˈɡeɪd͡ʒ/ | attirer l'attention |
| crunch verbe | /kɹʌnt͡ʃ/ | croquer |
| bend verbe | /bɛnd/ | courber, tordre |
| palm nom | /pɑm/ | paume |
| overhead nom | /ˈəʊvəˌhɛd/ | frais généraux |
| hip nom | /hɪp/ | hanche |
| dust nom | /dʌst/ | poussière |
| reverse nom | /ɹɪˈvɝs/ | contraire |
| stretch verbe | /stɹɛt͡ʃ/ | étirer, étendre |
| breathe verbe | /bɹiːð/ | respirer, inspirer |
| twist verbe | /twɪst/ | entortiller, tordre |
Les verbes à particule que vous entendrez
| Mot | Sens |
|---|---|
| back down verbe | baisser d'un ton |
| check out verbe | mater, regarder |
Des phrases à répéter
Des phrases courtes et complètes de la vidéo, à réutiliser dans la conversation de tous les jours :
- 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.
La grammaire de cette vidéo
Les structures que le locuteur utilise le plus, avec les mots exacts de la vidéo :
| Structure | Dans la vidéo |
|---|---|
| Voix passive be + participe passé — l’accent est mis sur ce qui arrive, pas sur qui le fait | were made · be done |
| Verbe + -ing enjoy, keep, stop… + -ing — les verbes suivis de la forme en -ing | Keep saying · keep pushing |
| Futur avec « will » will + verbe — une décision, une promesse ou une prédiction | we'll move · will help · we'll be |
| Présent continu am/is/are + -ing — ce qui se passe en ce moment | I'm breaking · I'm going · I'm losing |
Prononciation à surveiller
Le locuteur utilise 26 contractions et formes réduites, comme I'm, we'll, we're. Prononcez-les sous leur forme courte, telles que vous les entendez.
- Les sons « th »: breathe /bɹiːð/, smoothly /ˈsmuːðli/
Les sons difficiles pour les francophones :
- /h/ — il se souffle, il n’est pas muet: overhead /ˈəʊvəˌhɛd/, hip /hɪp/, happiness /ˈhæpinɪs/, hug /hʌɡ/, heel /hil/
- /tʃ/ et /dʒ/ — à ne pas adoucir en « ch » et « j »: engage /ɪnˈɡeɪd͡ʒ/, crunch /kɹʌnt͡ʃ/, stretch /stɹɛt͡ʃ/, ledge /lɛd͡ʒ/
- /r/ anglais — langue recourbée, sans frotter la gorge: crunch /kɹʌnt͡ʃ/, reverse /ɹɪˈvɝs/, stretch /stɹɛt͡ʃ/, breathe /bɹiːð/, routine /ɹuˈtin/
Comment s’entraîner avec cette vidéo
- Écoutez la vidéo en entier une fois sans parler et notez les mots que vous ne connaissez pas.
- Répétez phrase par phrase à vitesse normale, en reprenant chacune jusqu’à ce que votre rythme corresponde à celui du locuteur.
- Enregistrez-vous et comparez avec l’original, en faisant attention à des mots comme extend, knee, workout.
Qu'est-ce que la technique du Shadowing ?
Le Shadowing est une technique d'apprentissage des langues fondée sur la science, développée à l'origine pour la formation des interprètes professionnels. Le principe est simple mais puissant : vous écoutez de l'anglais natif et le répétez immédiatement à voix haute — comme une ombre suivant le locuteur avec un décalage de 1 à 2 secondes. Les recherches montrent une amélioration significative de la précision de la prononciation, de l'intonation, du rythme, des liaisons, de la compréhension orale et de la fluidité.