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

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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62 sentences

Vocabulary and speaking notes for this lesson

This speaking lesson is built on the video “Pilates Abs Workout - Tight Core & Waist - 15 min”. The speaker keeps coming back to these words: leg, plank, mat, knee, arm. This video has 115 sentences and 1176 words to shadow. The speech runs for 15:45. The speaker talks slowly, about 75 words per minute, so there is time to copy every sound. 82% of the words are among the 3,000 most common in English; the rest is worth studying before you start.

Key vocabulary in this video

15 words from the video worth learning, with pronunciation and meaning:

Word	Pronunciation	Meaning
extend verb	/ɛkˈstɛnd/	To increase in extent.
knee noun	/ni/	In humans, the joint or the region of the joint in the middle part of the leg between the thigh and the shank.
workout noun	/ˈwɝk.aʊ̯t/	An exercise session; a period of physical exercise.
elbow noun	/ˈɛlboʊ̯/	The joint between the upper arm and the forearm.
engage verb	/ɪnˈɡeɪd͡ʒ/	To engross or hold the attention of; to keep busy or occupied.
crunch verb	/kɹʌnt͡ʃ/	To crush something, especially food, with a noisy crackling sound.
bend verb	/bɛnd/	To cause (something) to change its shape into a curve, by physical force, chemical action, or any other means.
palm noun	/pɑm/	The inner and somewhat concave part of the human hand or other primate hand that extends from the wrist to the bases of the fingers.
overhead noun	/ˈəʊvəˌhɛd/	The expense of a business not directly assigned to goods or services provided.
hip noun	/hɪp/	The outward-projecting parts of the pelvis and top of the femur and the overlying tissue.
dust noun	/dʌst/	Fine, dry particles of matter found in the air and covering the surface of objects, typically consisting of soil lifted up by the wind, pollen, hair, fiber…
reverse noun	/ɹɪˈvɝs/	The opposite of something.
stretch verb	/stɹɛt͡ʃ/	To lengthen by pulling.
breathe verb	/bɹiːð/	To draw air into (inhale), and expel air from (exhale), the lungs in order to extract oxygen and excrete waste gases.
twist verb	/twɪst/	To turn the ends of something, usually thread, rope etc., in opposite directions, often using force.

Phrasal verbs you will hear

Word	Meaning
back out verb	To reverse (a vehicle) from a confined space.
back down verb	To take a less aggressive position in a conflict than one previously had, or has planned to have.
check out verb	To record the departure or withdrawal of someone or something (such as guests, employees, books, etc.).
face up verb	To confront an unpleasant situation
push through verb	To force (legislation or a plan) to be passed or agreed to or a decision to be reached.
roll back verb	To return to a prior state.
roll up verb	To dominate by accumulating; to become dominant by accumulating.
straighten out verb	To make straight.

Sentences worth repeating

Short, complete lines from the video that you can reuse in everyday conversation:

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.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Passive voice be + past participle — the focus is on what happens, not who does it	were made · be done
Verb + -ing enjoy, keep, stop… + -ing — verbs that are followed by the -ing form	Keep saying · keep pushing
Future with “will” will + verb — a decision, promise or prediction	we'll move · will help · we'll be
Present continuous am/is/are + -ing — something happening right now or around now	I'm breaking · I'm going · I'm losing

Pronunciation to watch

The speaker uses 26 contractions and reduced forms, such as I'm, we'll, we're. Say them the short way, as you hear them.

The “th” sounds: breathe /bɹiːð/, smoothly /ˈsmuːðli/

How to practise with this video

Listen to the whole video once without speaking and note the words you do not know.
Shadow it sentence by sentence at normal speed, repeating each one until your rhythm matches the speaker.
Record yourself and compare with the original, paying attention to words like extend, knee, workout.

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: Pilates Abs Workout - Tight Core & Waist - 15 min - Learn English Speaking with Video

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