The Best Pilates Core Workout Video
A free online exercise and fitness Pilates total abs workout video you can do in five minutes! The best Pilates Core Workout
Sarah: Hi everyone, welcome to diet.com video. I am Sarah your host and today, I am at Boston Pilates with Paula, a classicly a certified Pilates Instructor with over seven years of experience. And today, what are we going to be doing?
Paula: Today Sarah, we are going to do the best pelatis core workout.
Sarah: And I see you guys know about the pelatis, so I am excited and let us get started.
Paula: All right, this is going to be an Intermediate level. You think you are ready for the challenge?
Sarah: I think so.
Paula: Okay. Why do not you take a seat on the back? Put your feet up, and you can lay down.
Great! Let us put your feet on the matt first just to start. Great! Anytime you are in supine, you are laying on the matt. You want to make sure your drawing your abdominals down and we are going to start with a hundred. Let us put that abdominals in, and lift your legs up into table tap.
Great! So, take an inhale? And as you exhale, start to lift your head and bring your chin onto your chest. Now, lift you arms pass your hips and start pumping your arms up and down, and you are going to inhale for five of those pumps and then exhale.
Great! Draw this down onto the matt actually. Good. Keep scooping your abdominal muscles in and now this length and the legs out to 45 degrees, great.
Keep pulling the abdominals down into the matt. Let us do two more sets.
Inhale? And long exhale? Last time, inhale 2, 3, 4, 5, and blow out all the air. Hug the knees into your chest and relax your head down.
Great! Let us put your feet on the matt and you can lengthen them away, legs straight. We are going to do the roll up.
Lift your arms right up to the ceiling. Let us start with them here. The ribs stay in, now reach them back to 45 degrees. Good!
Anchor your shoulder in the joint while you inhale, lift your head, bring your chin onto your chest, exhale, scoop, head tucks down and in. Stay here for a minute. Bring the ribs back here. You are little collapse, there. Stay in your C curve, curl your tail bone under and roll back.
Arms go back to 45 degrees, ribs stay in. This is critical, do not arch. Take an inhale, lift your head, scoop, exhale as you reach forward, pull back into your abdominal muscles. Good, roll back.
Squeeze your middle line and reach! Curl your tail bone under, and roll back. Excellent!
Now, we are going to do the abdominal series of five, you ready?
We are going to start by lifting the head and bring the chin onto the chest. Single leg stretch, keep the right leg in, lengthen this leg out. Let us lift it just a little bit, right hand to right ankle, left hand to right knee. Great and change,
Left hand to the ankle, and change. Same hand to same ankle, great! It keeps the leg in alignment. Great!
So from shoulder to shoulder and hip and hip, stay squared off. Reaching straight out. Hit my hand? Straight out, great.
And inhale for two and exhale, last set. Inhale for two and exhale. Hug both knees and if you need to rest the neck, you can. Otherwise, yeah, keep the head up.
Good. Double leg stretch, inhale, arms and legs straight up! Circle the arms around, exhale, good so let us start a little bit smaller, straight up first, straight up first. Legs up, legs up so you can really bury the abdominals.
Now, circle the arms around, great and again, up! Circle around and in last two, inhale, scoop and exhale, good.
Make sure the shoulders stay down, circle around and in scissors. Let us bring both legs up to the ceiling, great.
Draw anchor yourself with your powerhouse, both hands on the right leg, lengthen and lower this leg. Change legs, pull-pull, legs stay long and straight. Last one on the right, and on the left, let us bring the hands underneath your bottom. Great!
Straighten your legs up to the ceiling. Take an inhale, lift your head and bring your chin onto your chest. Exhale, this is the lower lift. The chin is toward the chest but does not rest on it.
Drawing the tummy in, you are going to lower your heels not pass 45 degrees on the first one. Exhale, pull in and up. Great, inhale to lower? And exhale, great.
If this is easy for you to hold, let us advanced it by putting the hands behind the head, and you can lengthen the legs away. Making sure your belly button does not up.
Do not pop up as the legs lower, great! Crisscross, last of the abdominals series of five, let us bring the elbows into the center.
Great! First, let us bring both elbows up toward both knees. Now, let us take the left elbow and touch the right knee with it. When you are here, remember to relax this elbow down, great.
Come back up to the center, both elbows toward both knees and now twist towards me. And again, toward the center, the key is not rest on the back of the shoulders and change. And scoop, great.
Come up and hold, rest for a moment.
So, let us just make it a little more difficult because you are doing so well. Press both elbows right against the ball. Not squeezing it, but pushing onto it, great.
So now, we are going to do it until you drop the ball. Keep the left elbow and the right knee on there and twist, come up to the center and twist, excellent! You see how that keeps you in your core muscles?
Last time, lengthen away and in great. And rest.
So how did you like you five minute core challenge?
Sarah: I like it, I feel good.
Paula: Nice Job!
Sarah: My abs are definitely feeling it already. Hope you guys like this Pilates workout and we have a bunch other ones coming up, so make sure you subscribe to my channel diet home. See you next time.
The Best Pilates Core Workout Video
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