Pilates Workout - Full Body Pilates - Best Pilates Workout for Abs and Core

Pilates Workout – Full Body Pilates – Best Pilates Workout for Abs and Core



welcome to Pilates mat we'll be doing a 55 minute class let's start with our breathing make sure you're sitting up nice and tall in Pilates we inhale through the nose and exhale through the mouth you welcome to Pilates mat we'll be doing a 55 minute class let's start with our breathing make sure you're sitting up nice and tall in Pilates we inhale through the nose and exhale through the mouth stop you're taking a bit nice big inhale into the side ribs and exhale all the air out navel to spine inhaling into the side ribs and exhale all the air out start bringing your focused into your body let the worries of your day fall to the side you a few more breaths here this breath you're going to use through the whole practice so you're really going to be expelling the breath all the way out navel to spine great we're moving on to the hundreds we're using the Magic Circle so come make your way onto your back and grab your Magic Circle draw your knees in towards your chest you're going to take the ring and it's going to go just above those ankles remember you're squeezing from the thighs your feet are softly pointed and relaxed you're going to curl your chin towards your chest reach your arms long and low go ahead and extend your legs remember you want to keep your low back in the mat you're going to start pumping the arms up and down inhaling for five counts and exhaling for five counts keep drawing the navel to spine pressing those thighs in reaching through the fingers they call this the hundreds because you breathe in and out for 100 counts so 10 sets inhaling for five and exhaling for five inhaling two three four five and exhale two three four five keep going reaching through the fingers keep drawing the shoulder blades down and exhale on your last one knees in and place that ring to the side we're doing what's count 20s or also called coordination we're going to go back into that hundreds position your knees are in arms to the sky you're going to inhale extend reach your arms long and low by your side drawing the shoulder blades down the back and exhale knees in arms back to the sky and head down it inhale extend and exhale draw the knees and arms to the sky as you do this keep the tip so the shoulder-blades on your mat keep drawing the ribcage closed and the navel to spine you want to always keep your back flat into the mat when your legs are extended get inhale extend and exhale knees in arms up good we're going to do another set we're going to use our magic circle just like we did in the hundreds again the ankle pick the ring goes above the ankles arms are straight up you inhale extend now squeeze your inner thighs toward each others and exhale inhale extend and exhaling inhale reach drawing those shoulder blades down the back the ribcage closed navel to spine when you exhale think about pushing the low back into the mat and using your belly muscles to draw the knees all the way in reaching through the toes and squeezing those inner thighs good job continuing on we're going to do a little leg crunches we're going to have our legs up in a V low back is in the mat so it's a small V here feet are about hip-width apart you're going to curl your chin to your chest take one hand behind your head the other arm between your legs and you're going to be pulling up and think about it it's being an internal crunch so you're pushing your low back in the mat try to keep the upper body nice and still if it's too difficult to have your legs straight up in the air you can bend them just make sure you have your knees over your hips the breath here you can also do long exhalation remember exhale navel to spine keep reaching with those fingers and then draw the knees in and rest your head back and bring those legs back up we're going to do another set just change your arm so change the hands that you had opposite sides and start pulsing your belly down to the mat low back pushing down remember you're reaching through those fingers drawing the ribs in and navel to spine on the exhales we're still warming up here getting the body ready to move and lengthen and strengthen our whole entire body and knees in and rest your head back take a big inhale and exhale go ahead and extend the legs out we're going into roll ups so you're going to squeeze those inner thighs together keep those heels on the ground take it inhale start drawing the chin in you're going to round up one bone at a time exhaling forward and then inhale start drawing the navel in shoulders down and rolling it back make sure you keep your back rounded no flat backs in this you can always bend your knees if you need and keep squeezing those inner thighs toward each other you can also grab your thighs to help you come up remember everybody's in a different place – one more remember when you come forward you stay rounded when you're forward the arms stay parallel to the floor inhale scooping and rolling it down one bone at a time so far so good remember you're reaching all the way forward drawing the shoulders down scooping the belly as you slowly roll down one bone we're going to add an extra challenge here if you'd like you can take that Magic Circle and put it between the heel of your hand so you're pressing from the armpits try to keep the arms nice and straight same thing taking an inhale as you start drawing the chin in peeling yourself up exhale forward inhale scoop the belly drawing the shoulders down and rolling it back one bone at a time the magic circles use just to intensify exercises so if you were using your hands to help you up by grabbing your thighs and you'll probably not want to use the magic circle yet maybe you want to do one or two with it and then put the ring back to the side and then come back to it another time so remember you inhale draw the chin and peel yourself up staying grounded exhaling all the way forward inhale scooping the belly drawing the shoulders down and rolling it back one bone at a time couple more and then we're done remember keep the arms straight really reach forward scooping the belly drawing the shoulders down rolling one bone at a time back into the mat excellent job moving into leg circles keeping your right leg straight you're gonna bend your left knee curl your chin to your chest and with both hands behind your head extend the right leg up to the ceiling I'm going to take an inhale and lower the leg down and around and back up inhale it away exhale it towards you remember you're using your stomach muscles your belly muscles to draw the leg towards you keep the ribcage closed and try not to let that torso move around so much and now we're going to reverse direction again inhale it away and exhale it towards you emphasis on exhaling here keeping yourself up and the abdominals work hard at keeping those shoulder blades off the mat elbows stay in line with the ears good place that right leg down and relax it down go ahead and get your magic circle I'm going to draw that right knee in and take the ring and put it behind your right foot keep drawing that right hip down pulling the leg toward you and go ahead and extend your left leg breathing into the stretch so that this can be very intense it's a hamstring stretch if the magic circle doesn't work you could always grab a strap or a towel and put that behind your foot breathing in like to hold this for two minutes so keep your neck and shoulders relaxed if you'd like to go a little deeper you can take that magic circle and take it to the ball of your foot that's toward your toes and pull the ring down it's definitely more intense and you should only do this if your leg can actually be straight keep breathing think about pushing through that thigh and beautiful go ahead and release now this time we're going to bend the right knee again hands behind the head curling your chin to your chest extend your left leg leg straight up tiny little circles here almost going in a long oval inhale it away and exhale it towards you try those ribs in alright let's reverse direction inhale it away and exhale to keep that torso from moving you must keep that ribcage closed so your abdominals are drawing in good and place that left foot down go ahead and grab that magic circle again let's do the hamstring stretch on this side take the ring behind the arch of the foot pressing through the thigh dropping that left hip if it's comfortable you can go ahead and extend your right leg pressing through that thigh as well you may find one side is tighter than the other that is completely normal keep breathing you want to go a little deeper again you can take the Magic Circle move it to the ball of your foot towards the toes and push the heel to the sky again make sure you're breathing into it keep dropping the left hip pressing through both eyes and slowly release placing your ring to the side going into the series of five single leg stretch drawing your right knee and curling yourself off the mat take your right hand on your right ankle in your left hand on the right knee extend your left leg up about 45 degrees off the mat keep that low back in the mat rib stay and we're going to switch left hand left ankle and switch for one and two inhale on the switch for three exhaling for four continuing beautiful you've drawing the knee and as you reach the opposite toes stay up in the abdominals and remember you want to always keep that low back in the mat if you find your back is arching then you bring your straight leg up a little higher now we're going to pick the pace up two and three four five six seven eight nine ten again keep drawing those ribs and keep that low back in the mat don't lose your form just because you're going faster and then draw both knees in and rest your head back you wan we're going to use our magic circle make this a little bit more challenging again take the ring between the heel of the hand your fingers are long your shoulder blades are drawing down the back knees are in I'm going to curl your chin toward your chest draw one knee in and extend the other remember keep the low back in the mat inhale and exhale as you switch keep drawing the ribcage closed keep the shoulder blades drawing down the back really draw the knee in and extend to the opposite toes reaching with those toes ribs in low back staying in the mat now we're going to go pick up the pace in two three four five six seven eight nine ten keep drawing the ribs in keep that low back pushing down don't lose your form just because you're going faster and then draw both knees in and rest your head back let's place that ring to the side moving on to double leg stretch we're going to do ten without the ring and then ten with the ring I'm going to start by drawing those knees in take one hand on each ankle and curl your chin towards your chest keep your upper body still on an inhale again extend your arms and legs exhale draw it all in inhale reach with the fingers and toes and exhale inhaling for three and exhale and four and exhale and five and exhale and six keep drawing those shoulders down and exhaling and seven squeezing those thighs and exhale and eight exhale and nine we're almost there and exhale and ten reach those fingers and exhale draw it all in and rest your head back go ahead take a big inhale in and exhale and get ready by grabbing your Magic Circle great and we're going to take that magic circle and put it just above the ankles remember you're squeezing your inner thighs together keep your feet softly pointed you're going to curl your chin towards your chest reach those arms long and low on an inhale extend the arms and legs on your exhale draw the knees and bring the arms straight down upper body is still inhale extend and exhale draw it all in and three and reaching and exhale and four draw those shoulders down and exhale and five squeeze those inner thighs and exhaling and six exhale all the air and seven and exhaling and eight reaching through those fingers and toes and exhale and nine and exhale last one and ten let's give it a little hold here squeeze your thighs a little bit more and draw those ribs and more and exhale knees and rest your head back and place that magic circle off to the side moving on number three in the series of five single straight leg stretch we're going to do 20 with double pulses times single and 50 straight I'm going to start with your right leg up in the air keep both legs straight and then extend your left leg take both hands behind each leg and give it a double pulse pull pull towards you pull pull and pull pull pull pull good now keep those ribs in exhale on the pull keep drawing the ribs in low back in the mat beautiful so far stay up in those abdominals and pull pull pull pull beautiful let's keep going pull pull and pull pull now we're gonna hold reach of those toes switching and holding beautiful and walk two and switch four five and six breathing don't forget to breathe in seven reaching through those toes and eight almost there so witching nine and ten keep reaching through the toes scooping the belly now you can take both hands behind the head reach the toes up reaches the upper body and going back and forth back and forth you're using your stomach to go back and forth back and forth reach of the toes that's it draw those ribs and keep pushing your low back in the mat navel to spine don't forget to breathe keep the elbows in line with the ears keep using that stomach to go back in forth and back and forth breathing breathing breathing long exhalations help here drawing those ribs in reaching through the toes that's it halfway there keep going and then slowly draw the knees in and rest your head back whew let's take a big inhale in and exhale here again inhale and exhale number four series of five double straight leg stretch so we're going to do ten with throughout the ring and ten with both legs straight up in the air squeeze those inner thighs curl your chin to your chest both hands behind the head you're going to take an inhale lower those legs just a few inches keep squeezing the thighs and exhale bring the legs back up inhale to lower exhaling it up and three and exhale and four exhaling beautiful keep squeezing those thighs stay up in the abdominals try to keep the shoulder blades off the mat inhale and exhale and eight and exhale and nine almost there guys exhale and ten and exhale beautiful draw those knees in and rest your head back big inhale and exhale get ready for set number two go ahead grab your magic circle we're going to place it again up above those ankles remember you're squeezing your thighs and your booty here the feet are softly pointed the legs are straight and strong we're going to take those hands behind the head curling the chin to the chest squeeze us eyes pick an inhale to lower two inches and exhale to bring it up inhale and exhale and three keep squeezing those thighs exhale and four and exhale two keep drawing the ribs in keep the low back in the mat guys that's it keeps reaching through the toes scooping the belly exhaling it up and eight and exhale and nine exhale and last one ten and exhale nice draw those knees in and rest your head back beautiful job well done put that magic circle to the side great we're going on to number five criss cross we're going to do 20 on one side and then shift and do 20 on the other so I'm going to draw one knee in for your left knee in and reach your right leg out right elbow is reaching up to the right ankle elbows are wide pulsing up two three four keep your reach and get yourself longer and longer here beautiful keep drawing that left knee and reach to the right toes left elbow is back ribs are in almost there and we're going to switch sides good go ahead draw those knees and rest your head back take a couple breaths then come back for the other side draw that right knee and extend the left leg reaching that left elbow all the way to the left ankle pulsing it up two and three four five and six keep it going keep reaching through the left toes drawing that right knee in reach up with that left elbow ribs are in breathing here few more nice and draw those knees in and rest your head back crisscross second set 20 slow and 20 fast knees are in hands behind the head draw that right knee and reach your left elbow up we're switching for one and two inhale to switch three exhale four beautiful keep going keep those ribs in elbows stay nice and wide keep them in line with the ears draw that knee in as you reach to the opposite toes keep going switching ten and nine almost there guys we're breathing breathing breathing reaching through those toes and the knees keep yourself up and the abdominals try to keep the shoulder blades off the mat we're gonna just pick up the pace and one and two three four five six seven eight nine ten again keep going with a nice fast pace just don't lose your form keep those shoulder blades off the mat and the elbows wide nicely done draw those knees in and rest your head back the series of five is complete take a big inhale and an exhale all the air oh great last time crisscross we're going to use the Magic Circle so again 20 slow and 20 fast grab that Magic Circle let's place it just above those ankles remember you're squeezing your inner thighs toward each other don't use those feet hands behind the head curl your chin towards your chest opposite elbow goes towards opposite knee try to stay up in the abdominals keep your belly scooped so keep pushing the low back in the mat breathing here five and six seven eight nine ten keep going remember you want to keep your shoulder blades off the mat press those thighs together so you don't want to use those feet looking good guys get ready we're going to start picking up the pace here we go and one and two and three four five six seven eight nine ten ten more I know you can do it keep drawing those rib cages in low back in the mat press those inner thighs toward each other and finally draw those knees in rest your head back and place your ring to the side hug those knees into your chest big inhale and a big exhale now we're going to stretch out those abdominals you're going to come on to your belly your elbows should be directly below your shoulders I'm gonna draw the shoulder blades down the back and pull your navel to spine reaching through the crown of the head I'm gonna turn your head as far to the right and slowly roll it down around and left and center and then switch to the other side to the left down around and right center do several more work those kinks out of your neck keep drawing the shoulders down and navel to spine we're moving on to single leg kicks we're going to stay in the same position we're going to kick the right glute twice the right foot then extended back and then left left extend right right extend and left left extend beautiful keep going keep drawing the shoulders down the back keep lifting the navel so you don't go into your back don't let the upper body move and kick kick extend and kick kick reach the leg couple more here kick kick extend kick kick extend kick kick extend keep going remember to keep breathing keep drawing those shoulders down and don't forget to lift that navel to spine this helps protect your back a couple more sets here we reach with the leg back beautifully done now we're going into superwoman you're going to come all the way down on to your belly you reach the arms and legs and opposite directions make sure you draw those shoulders down and scoop the belly in you're reaching through the fingers and toes keep squeezing your booty so you don't go into your back and you're breathing you're reaching through the crown of your head so you're looking down the back your neck is long breathing and we're holding but keep breathing and slowly release down take a big inhale and exhale we're going to do that again draw the ribs in squeeze your booty and lift the arms and legs reach your opposite directions so I want you to get longer here not higher breathing draw the shoulders down reaching through the crown of the head few more seconds and slowly lower down take a big inhale and exhale this helps us stand up straight and get longer and longer here we go again inhale and exhale extend up reach through the fingers and toes shoulder blades drawing down the back keep squeezing that booty get longer and longer here few more seconds and release down catch your breath big inhale and exhale starting off in the superwoman position we're going to move right into swimming come back up into superwoman and you're going to start lifting that right arm in the left leg and switching alternate movement small movements moving from the shoulder and the hip keep the arm stiff and straight we're swimming in the ocean keep drawing that navel to spine get longer and longer and slowly lower down let's do that again take a big inhale and exhale lift the arms and legs up reaching through the fingers and toes start swimming swimming in one and two three you're switching for breathing five six seven eight keep drawing those shoulder blades down the back nine ten keep going and then slowly lower down last set everything off the ground here we go swimming shoulder blades down the back squeeze your booty reach with the fingers and toes we're swimming in two three four and five and six seven eight nine ten reaches those fingers and toes and slowly release it down good job I'm going to go ahead and sit back into Child's Pose you can separate your knees a little bit further apart if you need to your arms can be extended out in front you can also have them by your side let that tailbone sink down to your heels beautiful we're going to come to standing and we're going to move on to arms we're going to do hug a tree you're going to stand in Pilates stance which is heels together toes apart we're reaching through the crown of the head shoulders are down elbows are bent and imagine you're holding a tree you're going to create your own resistance here you can open elbows go slightly back further than your your ribcage and draw them back forward inhale back and exhale forward creating that resistance keep the shoulders down keep drawing the ribs in beautiful you can reverse your breathing again remember you're creating your own resistance here you're reaching through the crown of the head keep those ribs in so when you bring those elbows back make sure your rib cage doesn't pop open you want to keep it nice and tight just a couple more to go next up we're going to work on our biceps we're going to do 40 reps in total first we're going to go parallel for 20 arms are going to be parallel to the floor keep that elbow lifted arms are straight to begin with you're going to curl up to bend the elbows to 90 and extend them back out remember you're creating your own resistance here reaching add your breath you can exhale inhale draw the arms towards you so resist to bring the arms up and resist to straighten your arms keep drawing the shoulders down and keep that ribcage nice and closed lifting again through the crown of the head it's also try not to bend at the wrist because elbows lifted these are looking good so far you few more now we're going to take our arms and we're going to go into a little wider hit stance here with the arms so go into a V keep drawing the shoulders down and the same thing gonna extend and Bend creating your own resistance keep lifting through the crown of the head that's it draw those ribs and how about squeezing those inner thighs out squeezing your booty good resist in and out make sure you breathe let's do five more almost there guys breathing keep drawing those shoulders down keep those elbows lifted and last one all the way out to the side good reach palms are up still shoulder blades down same bend at the elbow to near 90 and reach keep drawn the shoulders down ribs in and four extend and Bend beautiful works so far remember keep drawing the shoulder blades down and the ribcage closed and lifting through the crown of the head we're almost there keep drawing those ribs in shoulders down continuing with the arms keep the arms parallel extended out in a tea reach the arms all the way in opposite directions you're going to rotate the arms all the way forward and then all the way back drawing the shoulders down but keep reaching through those fingers beautiful guys all the way forward and all the way back keep the ribs in and lifting through the crown of the head arms stay nice and straight good we're moving on to shaping the head stand with your feet hip distance apart we're going to bend your knees hinging forward at the hips you're going to make a diamond thumbs together four fingers together and you're going to place this time at the back of your head you're going to extend your arms and bend the elbows back shaping the back of the head extend and Bend keep drawing the ribs in keep pressing the fingers together beautiful guys and bend extend and Bend keep drawing those shoulders down keep the ribs in maybe bend your knees a little bit taper don't forget to breathe you're reaching those fingers straight away from you following the line of your spine a few more remember to breathe and then take those arms down by your side and reach them back working on triceps we're going to do 20 reps here so staying in that same position elbows glued to your sides you're going to straighten and Bend keep those elbows high so extending and bending remember you're going to use your own resistance keep drawing those shoulders down keep that navel to spine so you don't go into your back knees bent reaching through the crown of the head extend and Bend extend and Bend halfway there keep reaching and breathing good job guys we're almost there a few more and then come to standing all right we're going to grab our magic circles and we're going to work our pecs I'm going to grab that circle you're going to put it between the heel of the hand I'm going to stand once again in Pilates stance your heels are together toes apart we're going to keep the arms nice and straight remember you're lifting through the crown of the head shoulders are down you're going to start pulsing the ring from the armpit keep those arms nice and straight drawing that ribcage closed pulsing pulsing and pulsing and we're breathing don't forget to breathe we're going to add a rhythm to it now we're going to add a rhythm to it you're going to beat eight counts to go straight up four over the head back up over the head and then eight down here we go and one two three four five six seven eight over the head two three four back up six seven eight and down two three four five six seven eight again two three four five six seven eight over the head two three four back up six seven eight and down two three four five six seven eight keep going keep drawing those shoulders down remember you want to keep that ribcage closed beautiful guys back up six seven eight and down two three four five six seven eight again two three four keep going keep drawing those shoulder blades down the back keep the ribs in beautiful job guys remember on the up and down arms in front of you are straight couple more sets here shoulder blades down good up six seven eight and down two three four five six seven eight good job alright moving on to bicep curls with the ring I'm going to take that magic circle I'm going to place it between your neck and shoulder make sure it's parallel heel of the hand the same side you're going to press straight down and slowly release so don't let it pop open resist to open fingers are nice and long so you don't grip the ring and make sure you draw your shoulders down so they're even keep the ribs in and we're breathing nice steady pace here again this is working the biceps a few more great and let's switch sides so again make sure that ring is between the neck and shoulder heel of the hand on that ring draw that shoulder down so it's even with the other one press straight down make sure you're not pressing into your neck and don't forget to breathe our Pilates breath inhaling through the nose and exhaling through the mouth remember keep the rib cage closed inner thighs rotating out lifting through the crown of the head and breathing good job I'm going to take that ring and we're going to work on some triceps I'm going to stay in that same standing position the ring is going to go just below the hip slightly in front of you and again you're going to take the heel of the hand on the ring that elbow is going to be slightly bent up towards behind up behind you and you're going to press and slowly release again you want to keep those shoulders even and you're breathing here is a very small range of motion on this this exercise as you press down maybe try and sustain the hold good let's switch sides again draw the shoulder down have that ring slightly in front of you just below that hip heel of the hand and you're pressing down and slowly releasing resist open and we're breathing almost there good job guys now we're going to work that ring behind us so we're going to stand with our feet parallel about hip width apart I'm going to take that ring behind you bend those knees hinging at the hips draw those shoulders down keep your elbows close to the body you're going to lift and squeeze lift and squeeze the ring so bare mind you are not going to be able to really change the shape of the ring you're reaching through the crown of the head maybe bend your knees a little deeper lifting and squeezing beautiful job so far lift and squeeze lift and squeeze pull the navel to spine draw the shoulders down you're almost there ah well done let's put that ring down take a nice big inhale and exhale and let's roll the shoulders back and forward let the arms up and over the head stretching out the side and switching sides lift the arms up grab one wrist lift it up and over keep drawing pressing the opposite foot into the mat and releasing let's do that again grabbing one wrist lift that arm up and over to the opposite side should feel a stretch all the way down your side release take an inhale reach the arms all the way up and exhale down arms down by your side again inhale exhale all that air out last time inhale and exhale

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Comments

  1. Good for begginers, challenges the core, helps you realise weak spots & fab start to the day.

  2. This workout mostly focusing on upper body, abs, obliques, back, chest, arms, shoulders etc and by focusing I mean REALLY focusing, my abs were on fire ? But there is hardly any glute and hamstring exercise so personally I'm going to do a short thighs and glute workout after this one to make sure I work my whole body.

  3. I like the voice actually. It is not disturbing i dont know why people hate it ?It is hard to follow the exercise without the voice instruction and I have to rush the moves to check the video all the time and because of the rush my posture could be bad and this makes the workout to go waste because doing the moves wrong, not to mention causing some injures on the neck or something. I hope you understand what i meant because eng is not my mother language 🙂

  4. I like your work outs and I did. it is awesome to do it without external things. Thank you very much…

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