쉐도잉 연습: Pilates Abs Workout - Tight Core & Waist - 15 min - 영상으로 영어 말하기 배우기

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115 문장

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hey guys welcome to the 2025 Pilates challenge we've got a 15 -minute Pilates abs

and core workout to work your core grab your mat

and let's get into the workout we've got 21 exercises across three sets in this abs

and core workout 40 seconds of exercise with a couple of breaks in between get on the mat

and let's start with roll up lay on your back with legs extended

and your arms reaching overhead inhale to begin then as you exhale slowly curl your head shoulders

and spine off the mat reaching towards your toes inhale at the top then exhale to roll back down with control

I'm breaking all my rules

It's only me and you

Feeling like nobody else around us

Stay on your mat and we'll move on to a single leg stretch

Lift your head and shoulders and pull one knee towards your chest while extending the other leg

Switch legs smoothly keeping your core tight and your movements controlled

Just tell me no

You tease me and you touch me I'm going crazy about it

Keep saying that it's nothing

Just tell me what to do I'm losing all my cool

Let's move on to dead bug

Extend your arms towards the ceiling with your knees lifted and bent

Slowly lower one arm and the opposite leg down

Keeping your core engaged and your back flat then return to center and switch sides

Let's move on to leg extensions.

Have your elbows and palms rested on your mat.

Extend and alternate both legs in and out and focus on your breathing.

bad day became a bad month

and then a bad year without anyone no one noticed all the little changes the happiness fades

while the pain replaces i wish

you would step back from the edge my friend yeah doing

great guys let's move on to the hundreds get into a seated position

and lean back slightly then pump your arms up and down while inhaling and exhaling keep your core engaged.

Do you need a better view?

Can you trust that?

You and me are flying

From the dust that came from starry nights

Can you love fire?

You and me just run

You can save the life

Nice work guys, we've got a 20 seconds rest now and move on to single leg crunch.

Bend at your elbows with your hands touching your head

Crunch up and have your right elbow touching your left knee as you lift your left leg up

Lower back down slowly and repeat

Now let's repeat on the other side.

I know I'm by your side, yeah I wish you would step back from that ledge,

my friend I know mistakes were made and they all hurt today

But time will help them fade away I wish you would step back from the edge my friend

You got a life ahead of you

And times get better till you need a better view

Can you trust that you were made of light

From the dust that came from starry nights

Can we love that you were made just right

You were made just right

You're doing great guys

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.

Breathe in as you roll towards your chest and exhale when you extend back out.

Now get into a seated position on your mat

Bend at your knees with your arms extended out,

palms facing up

Pulse forward as you exhale, then slowly lower back down on an inhale.

Repeat with control

Great work, now lay flat on your mat and we'll move on to scissor kicks.

Have your palms to your side on the mat, lift both legs off the mat towards the ceiling,

then cross your legs while keeping your lower back pressed onto the floor.

Great work guys.

Get short recovery now with a 20 seconds rest and move onto plank hold.

Get in a plank position, have your forearms on the mat while elbows under your shoulders.

Keeping your body in a straight line, core tight and engage and don't let your hip drop or race.

Let's move on to side plank crunch.

Get into a side plank with your bottom knee down and top leg extended.

Bring your top elbow towards your top knee in a crunch, then extend and repeat.

Nice work, let's move on to side plank reach.

Get into a side plank with your body in a straight line, extend your top arm overhead,

then reach it under your torso in a twisting motion.

Return to start and repeat.

Well done guys, we're going to take a short 10 seconds rest

and we're going to repeat side plank crunch and reach on the other side let's do this

Music Now

we're on to side plank reach.

I'm in the bank.

Great work everyone.

Short recovery again with a 20 seconds rest, 6 more exercises and we'll be done with the workout.

So keep pushing through.

Get into a high plank with your body straight, lift one leg and cross it under your body toward the opposite side.

Then return it to center and repeat on the other side.

Well done guys, now get on all fours and we'll move on to Bird Dog.

Start by extending your right arm forward and your left leg back, keeping your hips level and your core engaged.

Bring them back in, alternate with the other arm and leg.

Let's move on to Plank Tab Get into a high plank or a low plank,

bring one leg to the side and tap then back in and repeat on the other side.

Nice work everyone, let's move on to reverse planks.

100

Flip around into a seated position with your arms to your side and align with your shoulders.

101

Lift your hips off the floor forming a straight line from head to heels

102

and hold while keeping your core and glutes engaged.

103

Nice work guys, just two more exercises to go.

104

Lay on your back with your hands behind your head and knees bent.

105

Lift your head and shoulders and twist and bring one elbow to the opposite knee while extending the other leg.

106

Then switch sides.

107

you Final exercise, let's move on to double leg stretch.

108

Start by hugging your knees to your chest.

109

Inhale as you extend both legs overhead while you straighten out your legs.

110

Then exhale to circle your arms back to help pull your knees towards your chest again.

111

Go slow and control and repeat.

112

And we'll be done soon. And that's the workout.

113

Hope you guys enjoyed this routine.

114

Check out my app for the full schedule and I'll see you in the next workout.

115

Bye!

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이 레슨의 어휘와 말하기 포인트

이 말하기 레슨은 영상 “Pilates Abs Workout - Tight Core & Waist - 15 min”을(를) 바탕으로 합니다. 가장 자주 반복되는 단어는 다음과 같습니다: leg, plank, mat, knee, arm. 이 영상에는 섀도잉할 문장 115개와 단어 1176개가 있습니다. 말하는 구간의 길이는 15:45입니다. 화자는 분당 약 75단어로 천천히 말해서 소리 하나하나를 따라 하기에 여유가 있습니다. 단어의 82%가 영어에서 가장 많이 쓰이는 3,000단어에 속합니다. 나머지는 연습 전에 미리 확인해 두세요.

이 영상의 핵심 어휘

영상에 나오는 익혀 둘 만한 단어 15개를 발음, 뜻과 함께 정리했습니다.

단어	발음	뜻
knee 명사	/ni/	무릎
workout 명사	/ˈwɝk.aʊ̯t/	운동
elbow 명사	/ˈɛlboʊ̯/	팔꿈치
bend 동사	/bɛnd/	구부리다
palm 명사	/pɑm/	손바닥
hip 명사	/hɪp/	허리
dust 명사	/dʌst/	먼지, 흙
stretch 동사	/stɹɛt͡ʃ/	당기다, 늘이다
breathe 동사	/bɹiːð/	숨쉬다, 호흡(呼吸)하다
ceiling 명사	/ˈsilɪŋ/	천장
happiness 명사	/ˈhæpinɪs/	행복, 기쁨
routine 명사	/ɹuˈtin/	일과, 루틴
pump 명사	/pʌmp/	펌프
lean 동사	/ˈliːn/	기울다
hug 동사	/hʌɡ/	안다, 포옹하다

따라 말해 볼 만한 문장

영상에 나오는 짧고 완결된 문장으로, 일상 대화에서 그대로 쓸 수 있습니다:

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.

이 영상의 문법

화자가 가장 많이 쓰는 문형을 영상 속 실제 표현과 함께 정리했습니다.

문형	영상 속 표현
수동태 be + 과거분사 — 누가 하는지보다 무슨 일이 일어나는지에 초점	were made · be done
동사 + -ing enjoy, keep, stop… + -ing — 뒤에 -ing형이 오는 동사	Keep saying · keep pushing
“will” 미래 will + 동사 — 결정, 약속 또는 예측	we'll move · will help · we'll be
현재진행 am/is/are + -ing — 지금 또는 요즘 일어나고 있는 일	I'm breaking · I'm going · I'm losing

주의할 발음

화자는 I'm, we'll, we're 같은 축약형과 약화된 형태를 26번 사용합니다. 들리는 대로 짧게 발음하세요.

“th” 소리: breathe /bɹiːð/, smoothly /ˈsmuːðli/

한국어 화자가 어려워하는 소리:

/f/ — ㅍ(/p/)으로 바꾸지 말고 윗니를 아랫입술에 대기: fade /feɪd/, flip /flɪp/, forearm /ˈfɔːˌɹɑːm/
/v/ — ㅂ(/b/)과 구별하기: overhead /ˈəʊvəˌhɛd/, reverse /ɹɪˈvɝs/
/z/ — ㅈ이 아니라 성대를 울리는 /s/: tease /tiːz/, scissor /ˈsɪzɚ/

이 영상으로 연습하는 방법

먼저 말하지 않고 영상을 끝까지 듣고 모르는 단어를 적어 둡니다.
보통 속도로 한 문장씩 섀도잉하고, 화자의 리듬과 맞을 때까지 반복합니다.
자신의 목소리를 녹음해 원본과 비교하고, knee, workout, elbow 같은 단어에 특히 주의합니다.

쉐도잉이란? 영어 실력을 빠르게 키우는 과학적 방법

쉐도잉(Shadowing)은 원래 전문 통역사 훈련을 위해 개발된 언어 학습 기법으로, 다언어 학자인 Dr. Alexander Arguelles에 의해 대중화된 방법입니다. 핵심 원리는 간단하지만 매우 강력합니다: 원어민의 영어를 들으면서 1~2초의 짧은 지연으로 즉시 소리 내어 따라 말하는 것——마치 '그림자(shadow)'처럼 화자를 따라가는 것입니다. 문법 공부나 수동적인 청취와 달리, 쉐도잉은 뇌와 입 근육이 동시에 실시간으로 영어를 처리하고 재현하도록 훈련합니다. 연구에 따르면 이 방법은 발음 정확도, 억양, 리듬, 연음, 청취력, 말하기 유창성을 크게 향상시킵니다. IELTS 스피킹 준비와 자연스러운 영어 소통을 원하는 분들에게 특히 효과적입니다.

섀도잉 방법: 단계별 전체 가이드 읽기 →

쉐도잉 연습: Pilates Abs Workout - Tight Core & Waist - 15 min - 영상으로 영어 말하기 배우기

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