Welcome beautiful souls to your core and abs Pilates focused class today.
Make sure you have some water with you.
Make sure you have a mat and without further ado let's get to it.
Right away we are going to start in our tabletop pose.
Curl your toes underneath and lift those hips up.
Lift the knees up and let them hover.
Press down through all ten fingerprints.
Engage the core and it might feel really good to just rock a little from side to side.
Waking up the obliques.
Waking up the core.
Amazing.
From here you're gonna step back into plank.
Step back.
Step in.
Step in.
Keep going.
Keep going.
Stay strong.
Do not allow those hips to drop.
That belly to drop.
We are going to be quick.
We are going to be effective here.
Last one.
Step out to your plank.
If it's becoming just a little too much you can drop down to your elbows.
You're holding here and again you might want to rock a little front and back.
Just waking everything up a little bit more.
Engage that core.
Awesome.
Breathe here and as you exhale you're going to drop the knees down towards your mat.
From here extend that right leg behind you.
Roll on to the inside of that left foot.
So you're coming into a half plank variation.
Wrists underneath your elbows.
Make sure you're nice and in alignment.
Reach that left arm up towards the sky.
Reach it over towards the front of your mat and as you inhale lift the leg up.
Reach that right arm up.
Exhale lower.
Inhale lower.
Keep going.
You can gaze down at the mat to keep a little bit more balance.
Good job.
The next time you're up there hold.
Hold.
Hold.
Hold.
You have got this.
Then you're going to keep your leg where it is but reach that arm,
Top arm up over towards the front of your mat.
Crunch it in.
Inhale extend.
Exhale crunch.
Inhale.
Exhale crunch.
Inhale.
Exhale crunch.
Keep going.
Try not to lose the height of that extended leg.
You're going to hold here.
Bring that top arm down.
Bring that knee back through to center.
Curl that back toe underneath.
Pick up that back knee.
Draw that left knee in and then step out to your plank.
Whoo!
Hold here.
Awesome.
We're going to do the same thing on the other side.
Drop that knee down.
Spin that left leg so it faces the left edges of your mat.
Roll onto that right foot and I'm just going to turn around so I'm facing you.
So you're in this side plank variation.
Reach the right arm up and over towards the back of your mat or the front of your mat,
Whichever way you're facing.
Lift up.
So we're working that outer hip.
We're working the glute here but we're also working the core.
So kind of getting a little bit of everything.
Amazing.
Next time you're up,
Hold and flex that foot if that feels better to you.
Hold,
Hold,
Hold.
Keep that leg nice and aligned.
We're here for five,
Four,
Three,
Two,
One.
Do not drop that leg.
Arm reaches up.
Crunch it in.
Extend.
Crunch.
Extend.
Crunch.
Extend.
Crunch.
Keep going.
Hold,
Hold,
Hold,
Hold.
From here you're going to come back through the center.
Find your alignment here.
Pick up that back knee.
Crunch that top knee in.
Step back to your plank.
Now hold here.
I'm just going to flip back around so I'm facing you.
You're here for five,
Four,
Three,
Two,
One.
Go ahead.
Drop those knees down.
Come to your belly.
Come into your Sphinx pose.
Forearms out in front of you.
You're just taking a few breaths here.
Beautiful.
We're going to go back into some plank variation exercises.
So when you're ready,
Press back up into your tabletop pose.
Step out to your plank and then drop down to your forearms or elbows.
We're going to just do some hip dips.
So dip to the right.
Center.
Left.
Center.
Right.
Center.
Left.
Center.
Keep going.
Keep that core nice and engaged here.
Two more to each side.
Come back through the center.
Come up to your high plank and lift the hips up and back.
Downward facing dog.
Good job,
Guys.
Last little exercise here.
Extend that right leg up behind you.
Three-legged dog.
As you exhale,
Draw it into center.
Inhale,
Three-legged dog.
Exhale,
Take it to that right elbow.
Inhale,
Center.
Exhale to your left elbow.
Inhale,
Three-legged dog.
Again,
Center.
Inhale.
Exhale,
Right.
Inhale,
Center.
Exhale,
Left.
Keep going.
Last set here.
Then come back through to your three-legged dog.
Drop that foot down.
Let's go to the other side.
Left leg extends up.
Center.
Inhale,
Extend.
Exhale,
Left elbow.
Inhale,
Extend.
Right elbow.
Extend.
Left.
Middle.
Sorry.
Extend.
Left.
Extend.
Right.
Keep going.
Last set.
You are strong.
You can do this.
Put your mind to it.
We're almost done.
Lift it up.
Drop that leg down.
Find your downward facing dog and let's flow it out.
So as you inhale,
Come through to your plank.
Lower down halfway or to your belly.
Inhale,
Cobra or upward facing dog.
Exhale,
Press back.
You've earned it.
Child's pose.
Reach the arms out.
Take some deep breaths.
Feel a nice stretch in the upper back.
And then roll all the way up.
Take a deep breath in and a long breath out.
Thank you so much for joining me for your very quick and effective abs and core Pilates focused workout today.
Until next time.
