Pilates Renee, Abs, Core, Arms, Cardio, Powerhouse, 30 Mins

Pilates Renee, Abs, Core, Arms, Cardio, Powerhouse, 30 Mins



hi I'm Renee from Rennes Pilates welcome to efit30 to day we're here at performance Pilates and physiotherapy and we're going to do a 30-minute Pilates workout please listen to your body if you feel any pain or niggling through any exercise stop reset and get ready to continue if anything persists please make sure you see a health care professional to get yourself checked out I've been teaching Pilates since 2006 and my fusion of fitness and Pilates is aimed to give you some great physical benefits I hope that you will enjoy some exercises that will give you some mind-body connections and also take a little bit of the workout from today to incorporate it into day to day life I hope you enjoy we're going to start with our bridging so what we like to do is just to relax down onto the ground taking your feet so they're hip distance apart palms down by your side relaxing through the shoulders we will always look at neutral positions so with your neutral spine we have a nice gentle arch in your lower back your thoracic spine or the part of spine that in cases your lungs will be nice and firm into the ground and your cervical spine your neck will be nice and relaxed off the ground in how breathing into the back of the ribs as we exhale we articulate the spines they're just peeling up one vertebra at a time until we come up to our full bridge position inhaling at the top and exhale as we articulate down just coming down one vertebra at a time inhaling in neutral position through the spine and exhale just so that gentle tilt back of the pelvis Prewitt firmly pressing your heels big toe and baby toe into the ground inhale there and exhale relaxing down really think of lengthening out through the spine one more inhale there and exhale pubic bone to bellybutton peeling up coming up nice and tall you really want to feel a lengthening out and opening out through the front of the legs whew your glutes are switched on heels big toe baby toe equally into the ground inhaling there and exhale really lengthening out through the spine as we come down to the ground inhale at the bottom we're going to change our weight now onto our heel so lift your toes off the ground really we're calm pushing your heels firmly into the ground squeezing through the glutes and pressing ian's hurling at the top transfer their weight onto your toes and exile as we articulate done really focusing on opening out through your lower back on the descent in how I transfer that weight onto your heels and peeling up for your sitting bones are reaching towards the back of your knees coming up nice and tall in how to transfer their weight onto your toes and exhale as we articulate down and how do two more of those X our pubic bone to belly button peeling up feeling that gentle squeeze of the bottom when you come up to your full bridge position transfer that weight onto your toes for your hamstrings fire up there and exhale as we articulate down again lengthening last one transfer that weight onto your heels and pubic bone to belly button peeling up coming up nice and tall again transfer the weight onto your toes for a descent and exhale as you come down nice and low okay so from here going to bring our arms up to our ceiling extend your legs nice and long inhale as your arms come back exhale arms up head comes up reaching up nice and long and reaching out over your toes keeping your arms parallel to the ground and stacking up nice and tall inhale here exhale we're going to roll onto the back of the pelvis so initiate the movement at your pelvis and peeling down really really tching reaching nice and long through the spine inhaling up exhale as your hands reach back I want you to feel that route to hip connection okay inhale reach your arms up to the ceiling exhale chin to chest reaching up feel that belly draw into the spine you want to feel the transverse that belly that muscle the reps are around the stomach coming in nice and tight in house tucking up nice and tall exhale rolling down one vertebra at a time inhale as your arms reach up and exhale as you reach back behind you maintaining that ribcage connection inhaling arms up exhale reach up as we reach up think about your belly drawing down feel a firming and tightening of the whole belly cavity reaching out nice and long and coming up nice and tall and how there exhale rolling down lengthening out look down to your belly button the thing can you draw it away from your t-shirt any more inhale up and exhale reach your ribs to hips as your arms reach back behind you inhale reaching your arms up exhale chin to chest reaching up draw the belly to spine draw the belly to spine as much as possible and reaching out we should be reaching a little longer every time inhale coming outwards through one more and exhale rolling down rolling down lengthening out through the spine inhale arms up and exhale as you reach back behind you last one inhale reach your arms up to the ceiling exhale curling up nice and tall reaching up nice and long and inhale coming up take your feet to the ground bending through the knees arms out to the front and just rolling down one vertebra at a time bring your hands down from here we're going to take your feet to what we call tabletop position bring one foot up make sure that we're feeling that tightness and that wraps through the belly as you bring your other leg up in this position we don't want to feel an excessive arch into the lower back so have that gentle sensation of your pubic bone zipping back towards your belly button from here we're going to exhale extend your right leg out to 45 degrees inhale as it comes in and exhale as you extend your left leg out to 45 degrees in how coming in now with every exhalation I want you to think of drawing a pubic bone to your belly button inhale coming in exhale as you extend the leg away in how coming in there are a number of variations with this one okay we can just stay at this and if you're new shiva ladies or if you're just coming back to exercise just take it at this with this level okay if you'd like to step it up we all lift your head and shoulders off the ground bring your arms parallel to the ground and we can do exhale inhale as we come in and exhale as you extend now if you're in this position you're not actually activating your abdominals in the correct way and I've got too much strain on the neck there so we need to come up if you're going to have it up properly okay the third variation is to start moving with a little bit of pace okay so it's a we'll do ten more eight six four two and one knees into the chest Ian how their ex I reach your arms up and relaxing down to the ground bring your arms up to the ceiling will go into our hundreds from here okay inhale to prepare exhale curling up into position again there are a couple of levels with this one basic we'll have our feet in this position here if you'd like a little bit more of an advanced we'll have your legs out a little bit longer okay so in helps you prepare five breaths out its exhale two three four five inhale two three four ten curling up to three four five inhale two three four twenty you can challenge if you like in how two three four thirty exhale two three four five inhale two three four fifty exhale two three four five inhale two three four sixty exhale two three four five inhale two three four seventy curling up two three four five inhale two three four eighty killing up two three four five inhale two three four hundred exhale two three four five inhale two three four curling up Ian how there exhale all the way down we did an extra ten there I hope you enjoyed it extend your leg nice and long exhale we're coming up for our straight leg stretch now if your hamstrings are a little tight you can just hold onto the back of the legs if you want a little bit more of a challenge or reach your legs a little higher inhaling there exhale as you change legs the goal here is to keep your pelvis nice and still exhale as you reach and change X I know the focus is on the lengthening of that lower leg okay so control the leg up and reach the opposite leg long if your legs are slightly bent it's still focusing on the reach okay still focusing on the reach move with your breath exhale as you reach out and exhale exhale reaching nice and long and exhale we'll do eight more here so exhale and X are reaching us and long exhale nice and long halfway there four to go reaching are nice and long and exhale reaching nice and long last one knees into tabletop and exhale as you reach down to the ground very nice from here we're just going to roll up hold onto the back of the thighs coming up nice and tall we're gonna take it to a mermaid now so with mermaid we have what we call as dead sit position in this position here I really want to make sure the straw that my bottom on this side is firming to the ground okay we want to make sure we're not twisting the spine too much into that position so really aiming to keep the hips nice and square bringing your arms out by the side inhale as you just fall to the side exhale up and over and really reaching into it from here I want you to breathe into your top ribcage so this is this area through here as you exhale let's draw in through the belly and jacking up through the spine inhale arms up and exhale just reach over good e'en how to that top ribcage and exhale draw in through the belly coming up nice and tall very nice good bring a hand down by the side feel like you're just truly reaching out a little inhale up and exhale soften the elbow make sure we're not leaning that shoulder forward okay so it's a big stretch there in how to that top ribcage and exhale as you reach stack the spine coming up nice and tall inhaling arms up and exhale up and over to the other side it's a beautiful stretch for the spine here exile draw the belly to spine coming up nice and tall from here would do a little rotation okay so we're going to reach our hand up by the side up and over big stretch from here turn open your heart to the sky and exhale draw the belly to spine as you round through in how we're reaching up nice and tall make sure that shoulders not popping forward and exhale scoop your hand for draw the belly to spine rounding up inhale opening up big stretch last one and exhale reach out through the front lovely inhale opening up exhale release check the vertebra just want to decide to even up beautiful inhale coming up and exhale very nice source up sides now with the legs so again finding that sit up position you really want to make sure the hip here is nice and heavy okay so make sure it's not popping up if this is too uncomfortable you can do it in cross-legged position okay so let's take your hands out nice and wide by the side relax the shoulders in how to position exhale folding over Ian how to that top ribcage xr– draw your belly to spine and restock think of long and lengthening through the spine Ian how to position exhale up and over reaching out as far as you possibly can inhale coming up and I move to the other side holding it there Ian half of that top ribcage exhale draw the belly to spine coming up nice and tall good last one in this variation reaching over nice and tall long lengthening exhale coming up nice and tall from here we go now to our rotation so let's reach over turn your heart opening up and exhale scoop your hand forward big circle inhale opening up exhale big circle reaching through zipping belly to spine and holding up last one big circle good and inhale opening up from here let's just find your settle position one over to the side reaching over good coming up nice and tall and relaxing down we're going to a side line from here now so with side line I just want you to relax down you can either have your elbow bent arm out by your side okay just making sure your knees are tucked in nice and close towards you whoo zipping up through the belly okay so when we say zipping up through the belly you want to make sure that your stomach's not falling down into the ground there okay draw that belly button up towards your spine and think of lengthening through the spine we're going to have your toes together and your heels stacked on top of each other working from the corner of the bottom we're going to gently open your knee up and in her relaxed exhale to open and in how to relax exhaling to open in how relaxed you want to make sure your hips are staying nice and still they're opening up we also want to make sure your hips are staying nice and soft in the front here this is a bottom exercise you should feel the bottom firing up at the back okay just on that top section good in how their last one opening up good excellent from here we're going to take that top leg nice and long going in for some nice circles to start with so circling up we'll do eight circles in each direction two three now keep your belly drawn in for five keep this pelvis very still six seven last one weight to change direction now eight seven six five good four four three two one excellent flexing that foot now tucking that knee into chest and exhale as you reach up nice and long really feel squeezed into the bottom in have been the knees in towards you and exhale reaching out nice and long inhaling in and exhale reaching up inhaling in exhale reaching out inhale coming in exhale reach out nice and long last one inhale coming in exhale reaching out keeping that bottom foot floor your top foot flexed now we're going to pulse it up to the ceiling for ten nine bring it all the way down eight all the way down serve and keep the hips very still six five four working to the bottom here three two and one excellent bring that leg down okay from here we're going to extend your leg nice and long and just going to lifting out in front of you for ten nine eight seven six keep the waist lifted five nice and long through the spine four three two one and excellent there knees relax you can come onto your back if you're liking and have a nice little stretch there so just tuck your knees into chest holding onto the back of the thighs lifting up we're rolling up nice and tall and we can swivel around to face the other direction okay so again just relaxing down having a hip stacked on top of each other drawing up through the belly okay heel stacks on top of each other inhale and exhale flexing the feet lifting that top knee up in how they're and coming down so exhale to lift inhaling down exhale lifting ups are really working into the corner of the bottom exhaling up inhaling done exhale reaching up inhaling down exhaling up two more inhale there exhale curling up reaching up in her last one we're reaching up nice and long very nice from there extend your leg nice and long eight circles in each direction from here so really lengthening out through the top side embracing through the belly okay keeping the hips very still eight seven six keep the spine nice and long five four three just small circles not too big two and one holding it there let's change direction now eight seven six five keep the belly lifted four three two one lovely bring that knee into chest now and press out through your heel as you reach out nice and long bringing the knee into chest and exhale as you press out make sure you bring the knee into the chest you're not letting it fall down you want to keep your knee in line with your hips exhale pressing up keep that knee lift there exhale as you press up and how coming in XR pressing out nice and long away from you in how coming in exhale pressing out in how coming in two more exhale press that nice and long last one inhale and exhale press that reach the heel away from you from here we're going to lower the leg down keeping the pelvis very still though lifting for ten nine eight keep the belly switched on nine seven three six five four three two one very nice and just let that relax for a moment bring a leg out in front of you pointing it out keeping the waist lifted and lifting up now for ten nine eight lifting from the bottom here seven six five four three two one very nice just left it resting on your back from here have a nice little stretch good very nice holding onto the back of the thighs and we'll roll up okay from here we're going to come down onto our stomach so you can slide your legs back and just relax down nice and long home to the ground resting a Feraud on your four hands we're going to turn our toes out slightly so I want you to feel a gentle squeeze for the bottom letting the head relax down to the ground and lifting your legs up flatten if you want to feel the lift from your thigh bones okay bring your hands down by your side and as you exhale we're going to gently lift your head and your legs up to the ceiling it's imperative in this one that we have our abdominals switch drum okay relaxing down sometimes the visualization of ice blocks under the belly work so I want you to think of that lift through your belly here as you come up and then relax them down four more there inhale reaching up good inhaling up lifting through the belly good inhale reaching up reaching out long through the choice for the squeeze through the heels and relaxing down exhale reaching up very nice and last one coming up nice and tall we're gonna hold this position now reaching our arms down in front of you now I want it over it's not about height this one it's about length okay so I'd rather you feel long rather than high from here we're going to exhale bring your elbows back behind you and in house you reach out nice and long exhale squeeze your heels bring your elbows back towards your ribcage and reaching us and long exhale coming back really squeeze into the ribcage reaching nice and long exhale coming back good really working a lot of our back extensor muscles here so we watch out Domino's it's important that we work the other side of the belly being a nice strong back muscles that will support us okay in how their last time coming up and holding it there bring your legs apart and exhale squeeze through the heels exhale squeeze exhale squeeze you're working through your glutes here now and your hamstrings exhale squeeze five more four four three maintain that height two and one and reaching out nice and long exhale bring the hands back behind you and relaxing into your child's post position very nice from here just rolling back up very nice okay so from here we're gonna take your hands forward into a quadruped egg so quadrupeds are very popular and Pilates exercise it's a really good one to work on stability okay it's very important to make sure your shoulders are working right so just as a little warm-up but like you just firstly just sink your chest down to the ground and then really work on pressing your hands away from the ground so your shoulders will stretch out inhale reaching down and exhale press away from the ground focus on pressing through your pinky fingers the case you really want to be through the outside of the arm making sure you're not hyper extending so you don't want to be pushing it elbows forward okay I feel that we wrap around the arm set inhale down exhale press away inhale down and exhale press up through the shoulders okay this is a really great exercise to do at home to do every day before you do your rounds or your walks or anything you're doing it's a really important muscle that we don't like had enough okay so from here we're going to take it to a single arm single leg okay so it's still pressing away from the ground we're gonna press your right I'm away from you reaching nice and long and inhale as you come back down exhale reaching away nice and long and exhaling down keeping your awareness through your belly as well make sure we're not arching into the back do want to have you abdominals switching on okay in high reaching a right arm away from you and exhaling down exhale sorry to reach away and in how does it come down taking it to the legs now okay so keeping the body immaculately still extend your right leg back behind you and exhale as you gently lift up inhale as you come back in changing weight over to your left leg as your left leg extends out behind you reaching up good inhale coming in trying to keep the body as still as possible that means there are Bleek's are working to keep the pelvis and the ribcage connected in us and still exhale reaching out and up very good okay and hurling down from here we're gonna combine the arms and legs are reaching out nice and long so legs away from you drawing up through the belly pressing your grounded arm away from the mat coming down keeping the body very still so your spine should be staying nice and still in space a case if we had a little rod on the back of our back our back would be staying very still and we would not be rocking from side to side particularly as we change weight from arm to arm in how coming in and exhale as you extend away nice and long reaching long reaching long good inhale coming in just taking that one to another little step up now we're going to extend your right arm away and your left leg away we're gonna hold that position bring your arms and legs out to the side just slightly back to your Center and down left arm right leg out to the side back to Center and down one more either side we're reaching out nice and long out to the side back to Center and down last one to the left out to side back to Center and down excellent from here we can just rest back take the pressure off your wrist a little and rolling back up nice and tall very good excellent so from here we're gonna take our legs out nice and long for one little small side lying exercise so we're going to start with the elbow underneath your shoulder here from here we're going to have please make sure your elbows are the same distance from the edge of your mat as your knees okay so just make that further thing to line up for you from here we're going to inhale to prepare feel like we're lift your hips up as you press away from the ground okay Ian how coming in making sure we're not sinking into the shoulders so it's not a press like that okay we're gonna press out of the shoulders and then lift your hips up nice and tall extend your top leg nice and long reach your arm up to the ceiling okay from here I'm gonna lift your top leg so lifting up for ten nine pressing away from the ground eight seven good nice and six five four reaching long keep your hips up high three two and one holding that position if you want a little bit more of a challenge from here we're gonna keep that position thread your arm through reaching forward and opening up nice and tall good we're reaching forward and through lengthening out through that top leg and up nice and tall you can allow you'll have a little bit of rotation through that top leg to allow that movement good down and around inhale opening up and exhale down and around inhale opening up very nice bring your knees down hands down very nice and we'll just swivel around to the other side okay again with your setup just making sure your elbows and your knees are the exact distance from the edge of your mat okay Amy nice and close so we don't want to be too far away the arms and legs so just keeping a bit of a concertina effect okay very nice from here we just can do it inhale to prepare exhale lift your hips up nice and tall to the ceiling okay top leg in front of you top arm up higher up to the ceiling from here we're just going to lift that top leg so inhale lifting up for ten nine eight seven keep the spine nice and long six keep the ribs connected to the hips five four three smiling always makes you feel a little better two and one coming up nice and tall now if you like the advance okay reach your hand forward allow that nice little stretch inhale opening up nice and tall exhale reach your hands forward zipping up through the belly control through the upper body and reaching up nice and tall it's you three more reach your head forward and roll Oh coming up nice and tall pressing out through the shoulders okay coming for two to go reach reach reach reach reach inhale opening up last one reaching forward reaching forward reaching forward and inhale opening up there in us bring your hands down very nice so from here we're just gonna do a little stretch through the spine so sitting up nice and tall meet your arms down in front of you and from here we're exhale it's like we're up against a wall we're gonna peel one vertebra at a time away reaching out nice and tall rolling back up to your standing position chin to chest rolling down back up to standing position and last one chin to chest really stretching out through the back of the legs and curling back up to your standing position let's take your arms nice and wide from here we're doing a little twist so it's three breaths so we exhale exhale exhale and inhale come back to your center position exhale exhale exhale and inhale to Center okay keep your awareness and your sitting bones making sure they're staying very still we don't want to see the legs moving as the body's moving back to Center so really feel like you're planting your legs firmly into the ground Ian how grow nice and tall through the spine exhale two three and inhale nice and tall exhale two three inhale tall last one exhale two three inhale nice and tall very nice at your hands relax down from here we're going into our quadruped in one more time and bring your legs back behind you tuck your toes underneath raise your legs up nice and long for a nice big stretch for the back of the legs soften your knees and we're going to gently walk your hands back towards your feet and rolling up nice and tall okay inhale here and exhale where you're going is just from here standing nice and tall shoulders back behind you chin to chest rounding down we're gonna rack relax all the way down to your hands on the ground if your hamstrings a little tight you might need to bend your knees to come down then it's absolutely fine just make sure we want to bring our hands down to the ground we're gonna take a step out we've got three steps out okay so one two three get the body nice and tall Co nice and low what you feel like you're pressing away from the ground coming here we're going to eat in hard down exhale press up coming back to your standing position you've got three two one roll your knees soften your knees as you roll up nice and tall you know here keep your knees soft for that gentle lift through the belly I feel sitting bones reach down to the back of the knees exhale nod your chin to chest reaching down onto the ground hands down take your steps out three two one this time we're taking your hands a little wider for a little chest press so in how does it come down exhale as you press up walk your hands back we've got three two one bend your knees and roll up a nice and tall inhale here exhale nod your chin to chest rounding out through the shoulders zipping up through the belly that your hands relax down to the ground walking out four three two one back for a tricep press remember our hands a little closer for this please make sure if you would like you can do this one on your knees so your knee variation looks like that raise your legs back and coming back four three two one rolling up nice and tall inhaling they're good chest again rolling down lift up through the belly just allow that body to fall forward good walk your hands out four three two one take your hands a little wider of course if you'd like to sit this one up at home you can do more than one here so you could do numerous little push-ups here or whatever you undo triceps or or chest press whatever muscle it is you're working on it's up to you just make sure that we're not arching through the back you've got to have that pubic bone drawn towards your belly button okay walking back now so let's control it four three two one and rolling back up nice and tall beautiful we'll do one more exciting to chest rolling down knees are relaxed nice and long through the spine rolling out one two three last little tricep press from here we'll do three to finish with one pressing up nice and tall two pressing up last one three coming up nice and tall and relaxing back good walking your hands back three two one soften your knees and hangout mouse until beautiful very nice so just to finish with it take your hands behind your back lift your heart reach your hands back and just have a nice gentle stretch of the chest relax just take a big step together big arms up to the ceiling hands together up and over good inhale down exhale reaching up inhale down exhale reach up inhale exhale reaching up and by evacuating inhale down exhale reaching up inhale exhale reach inhale exhale reach up all the way send your feet apart Ian's holla exhale just soften your knees lift through the belly gently inhale up and exhale thank you very much I hope you enjoyed today's class

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Comments

  1. I've come back to this video again and again over the years…. everytime I'm starting after a break or if I want to just take it easy.. I just absolutely love this workout.. thanks a ton, Renee!!

  2. Loved it! Loved it! You did some new Pilates moves which I really liked. It was excellent! Thank you. ???

  3. Great instructor and class!  I've taken many classes and this is one of the best I've experienced.

  4. Pilates is a body changer! I was in a car accident in 2016. My orthopedic doctor recommended Pilates. I started doing the Pilates exercises regularly and the back pain has almost gone away. It has only been 6 weeks of Pilates, 3 times a week. Thank you Pilates!

  5. You seem to change whether you're inhaling or exhaling on the same motion. It's not very easy to follow. It's also so rushed it's hard to enjoy the poses.

  6. It's really good I tried it but it's very rushed and way too much talking. I think if you said when to inhale and exhale and bring torso up and down gently it would be a really relaxing and peaceful session. Maybe take out the voice repetition in each movement and stick to only repeating when to inhale and exhale plus a little other talks. I think you are beautiful and have an amazing body it's a great workout but I really can't listen over and over the same thing in a rushed way. Sorry. Thank you though you did inspire me to work out so well done. X

  7. Thank you! This was my first Pilates workout and I enjoyed it. kinda tricky, but that's what practice is for.

  8. Pity for the incredibly annoying voice speaking ALL THE TIME. "Nice and tall" is drilling into my ears. Deal breaker.

  9. This and the second pilates video you have are very good. I have been using them for the last few months and I am more toned and with better posture. Do you have any more pilates videos Renee?

  10. This is such a great workout. I got inspired from this video and joined pilates lessons in Richmond and I have been doing this for over a month . Slowly slowly I can see the results. If you want to join me then you can visit Dynamic Stability pilates studio in Richmond. You can find the address here https://www.google.com.au/maps/place/Dynamic+Stability+Richmond/@-37.82542,144.9948043,17z/data=!3m1!4b1!4m5!3m4!

  11. it is quite advance for me since i couldnt follow some positions although very good flow! thx a lot!

  12. Woow empencé con esta rutina.. se ve simple pero es agotadora. Me encantó. La haré hasta que me la aprenda de memoria

  13. I have practise this video for  few times, First time I have feel such muscle pain in but, very good I feel lifting but muscle, but yesterday I done this video , and on First practise I felt cramp in the foot, lower side to the  plot, I stoped for a minute then I follow 30 min pracitse, after this workout I am feeling warm foots and fist, I hardly could sleep , also tingling in fingers, I Wonder is this normal?  should I worry today is better , but this makes me little worried

  14. I'm a Sports Scientist and my girlfriend is a Physio.. We were both very impressed to learn about sit bones, tummy cavities and top rib cages… neither of us knew these existed. Dear me.

  15. Hi, great video. Can you please help, I've lost 2 stone, and I'm quiet over weight. But plan on losing a lot more weight Can you please suggest which of your videos would be best for toning as I'm losing my weight fast. 🙂

  16. For someone who's actually doing this simultaneously with you, it's very hard to keep up with your talk as it's quite fast, and the inhale/exhale counts are sometimes confusing. As a tip I'd just say maybe explain the exercise briefly before you begin.

  17. I have been looking for a good pilates workout video for a long time… So glad I found this! Lovely workout! Thank you very much 🙂

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