跟读练习: Pilates Abs Workout - Tight Core & Waist - 15 min - 通过视频学习英语口语

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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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FOR YOU

本课的词汇与口语要点

这节口语课以视频“Pilates Abs Workout - Tight Core & Waist - 15 min”为素材。视频中反复出现的词有：leg, plank, mat, knee, arm。这段视频共有 115 个句子、1176 个单词可供跟读。讲话部分时长为 15:45。说话人语速较慢，每分钟约 75 个词，你有足够的时间模仿每一个音。 82% 的单词属于英语最常用的 3,000 词，其余的词建议在练习前先学一下。

视频中的重点词汇

视频中 15 个值得学习的单词，附发音和释义：

单词	发音	释义
knee 名词	/ni/	膝, 膝蓋 /膝盖
workout 名词	/ˈwɝk.aʊ̯t/	鍛煉 /锻炼 or 鍛鍊 /锻炼
elbow 名词	/ˈɛlboʊ̯/	肘, 肘部
bend 动词	/bɛnd/	彎 /弯
palm 名词	/pɑm/	手掌
overhead 名词	/ˈəʊvəˌhɛd/	間接費用 /间接费用
hip 名词	/hɪp/	髖 /髋
dust 名词	/dʌst/	чынтў, хуэйтў
stretch 动词	/stɹɛt͡ʃ/	伸展, 拉
breathe 动词	/bɹiːð/	呼吸, 吸
twist 动词	/twɪst/	扭, 搓
ceiling 名词	/ˈsilɪŋ/	天花板, 天棚
fade 动词	/feɪd/	衰落, 枯萎
happiness 名词	/ˈhæpinɪs/	幸福, 快樂 /快乐
routine 名词	/ɹuˈtin/	常規 /常规, 慣例 /惯例

视频中出现的短语动词

单词	释义
back down 动词	做出讓步 /做出让步
check out 动词	退房

值得反复跟读的句子

视频中简短而完整的句子，可以直接用在日常对话里：

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.

视频中的语法

说话人最常用的结构，并附上视频中的原话：

结构	视频中的用法
被动语态 be + 过去分词 — 强调发生了什么，而不是谁做的	were made · be done
动词 + -ing enjoy、keep、stop… + -ing — 后接 -ing 形式的动词	Keep saying · keep pushing
“will” 表将来 will + 动词 — 决定、承诺或预测	we'll move · will help · we'll be
现在进行时 am/is/are + -ing — 此刻或近期正在发生的事	I'm breaking · I'm going · I'm losing

需要注意的发音

说话人用了 26 次缩略和弱读形式，例如 I'm, we'll, we're。请按听到的简短形式来说。

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

中文母语者容易读错的音：

/v/ — 不要读成 /w/，上齿轻触下唇: overhead /ˈəʊvəˌhɛd/, reverse /ɹɪˈvɝs/
词尾辅音 — 要读清楚，后面不要加元音: extend /ɛkˈstɛnd/, workout /ˈwɝk.aʊ̯t/, engage /ɪnˈɡeɪd͡ʒ/, crunch /kɹʌnt͡ʃ/, bend /bɛnd/
/æ/ — 嘴张大，不要读成 /e/: happiness /ˈhæpinɪs/, plank /ˈplæŋk/

如何用这段视频练习

先完整听一遍视频，不要开口，记下不认识的单词。
用正常速度逐句跟读，每句重复到你的节奏与说话人一致为止。
录下自己的声音并与原声对比，特别注意 knee, workout, elbow 这类单词。

什么是跟读法？

跟读法 (Shadowing) 是一种有科学依据的语言学习技巧，最初开发用于专业口译员的培训，并由多语言者Alexander Arguelles博士普及。这个方法简单而强大：您在听英语母语原声的同时立即大声重复——就像是一个延迟1-2秒紧跟说话者的影子。与被动听力或语法练习不同，跟读法强迫您的大脑和口腔肌肉同时处理并模仿真实的讲话模式。研究表明它能显着提高发音准确性，语调，节奏，连读，听力理解和口语流利度——使其成为雅思口语备考和真实英语交流最有效的方法之一。

影子跟读法: 阅读完整分步指南 →

跟读练习: Pilates Abs Workout - Tight Core & Waist - 15 min - 通过视频学习英语口语

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