20 MIN PILATES CORE & ABS WORKOUT || At-Home Pilates For All Levels

20 MIN PILATES CORE & ABS WORKOUT || At-Home Pilates For All Levels



Get ready to work and strengthen your core in this 20 Minute Pilates Core & Abs Workout. This class is a slower paced class designed to cater to all levels, providing lots of different variations depending on where you are in your pilates practice. Whether you are a beginner or a seasoned practitioner, there is something for everyone. I hope you enjoy it! 😊

🌸 Mat from Liforme – https://liforme.com/
Use my code ‘MOVEWITHNICOLEYOGA' for a discount.

🤍 INSTAGRAM: @movewithnicole

🎥 Videography by Bodie Rex
♫ Music from https://www.epidemicsound.com/referral/n9a93q/

—
DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

hi everyone and welcome back to class today's class is going to be focused on our core and our abdominals this workout is for all levels as I'm going to give lots of different options and modifications so it's a really great workout to keep coming back to and see how you can progress as you continue to practice and get stronger and stronger so let's begin in a seated position seated towards the top of your mat your knees are bent and your feet are hip distance apart hold on to the back of your thids relax your shoulders down and back and lengthen your spine take a deep breath in maybe open through your chest a little bit and a deep breath out as you round your spine slightly tuck your pelvis under and lower your ribs down towards your hips and again deep breath in as you lengthen broaden through your collarbones deep breath out as you round your spine and slightly drop your chin let's do this a few more times inhale through your nose grow tall and exhale through your mouth keep going feel free to close your eyes that always feels nice to really just connect with your body and your breath one more inhale and exhale round back from here using the help of your hands let's walk our hands down our legs and come all the way down onto our back bend your knees bring your feet in and make sure your feet are hip distance apart reach your arms up to the sky and we're just going to take some rocks through our pelvis to start so tuck your hips under press your lower back into the floor just gently and then rock your hips forward arching your spine so tuck your hips under gently press your lower back into the floor and then roll walk your hips forward arching your spine take Natural breaths here inhaling through your nose and exhaling through your mouth just a couple more moving between these two positions and then from here we're going to find our neutral spine so you want to find the position in between the two so there's a little bit of air underneath your lower back between your lower back and the mat but you're definitely not arching your spine and you're not pressing your lower back in so just find that middle position you really want to think then of drawing your navl down towards your spine and flattening through your lower abdominals I like to think of drawing your hipbones towards each other almost like um you're putting on a pair of jeans and you're really trying to button up your jeans then from here interace your fingers place them behind your head with your elbows wide and keep your ribs in take a deep breath in through your nose then exhale curl up inhale as you lower exhale as you curl up keep going inhale through your nose exhale through your mouth M every time that you curl up make sure that you're thinking of lowering your ribs down towards your hips as well as trying to flatten through your lower abdominals so think of those tight pair of jeans that you're trying to button up drawing both hipbones towards each other keep your gaze towards your thighs as you curl up with your chin slightly drop down towards your chest to protect your neck three more exhale curl up inhale lower two more can you curl up a little bit higher last one beautiful job from here first option rest your arms down by your sides shoulders down and back on your inhale lift your left knee to tabletop exhale extend your leg flex your foot ribs to hips inhale rebend the knee exhale lower other side inhale lift your right knee exhale extend flex your foot inhale rebend your knee and exhale lower so this is your first option keeping your head rested on the floor if you were taking this option I really want you to think of that rib to hip connection so as you extend your leg you're really drawing your ribs down flattening through your lower abdominals rebend your knee and lower second option take your hands behind your head and lift your head inhale Bend exhale extend s inhale Bend exhale lower keep going wherever you are think of pairing the movement with your breath always trying to move consciously and with [Music] control two more [Music] last one inhale lift exhale extend inhale Bend exhale lower now lift your head and shoulders up if you weren't lifted before and let's take little curls you lift and lift just for eight and seven you can do it six 5 4 3 2 and one beautiful job rest your head down rest your arms down by your side and let's open them out just a little bit wider from here keep your neutral spine to that little pocket of air between your lower back and the mat and then lift your legs to a tabletop position and squeeze your legs together make sure that your knees are stacked over your hips and your shins are parallel to the floor on your inhale carefully drop your knees over to the left keep both shoulders down and exhale as you come back through Center inhale drop over to the right exhale through Center keep going so make sure that you are keeping both shoulders down on the floor as you drop your legs over to the side and then really think of using your abdominals to lift your knees back through Center inhale lower exhale lift keep squeezing your thighs together to help you and make sure that your knees are staying stacked over your hips good job maybe you can drop your knees a little bit further challenging those a Blakes a little bit more let's do two more last one well done from here keep your head rested if you need to or take your hands behind your head and lift your head and shoulders up on your exhale extend your left leg flex your foot inhale Bend exhale extend your right leg inhale Bend keep going exhale exhale extend inhale Bend exhale extend inhale Bend so again really think of flattening through your lower abdominals lowering your ribs down towards your hips and if you can see if you can lift o I got my Flex and point confused there that happens see if you can really lift your head and shoulders up a little bit higher trying to lift your shoulder blades off the floor they weren't but just thinking about doing that okay two more exhale extend inhale Bend exhale extend inhale Bend keep your legs in tabletop and let's just twist to the left Center twist right and Center exhale as you twist inhale as you come back through Center keep your knees stacked on top of your hips it's more challenging if you keep your knees stacked on top of your hips and we always want that challenge okay let's do four more four 3 2 and one good job rest your head hug your knees in take a little breather and then let's place our feet onto the floor and shuffle your feet a little bit further forward we're going to do our rollups so from here reach your arms back by your ears and make sure that your ribs are closed in they're not flaring open take a deep breath in then exhale reach for your knees lift your head and shoulders hold on to the back of your thighs and carefully walk your way up on your inhale lengthen your spine then exhale round your spine just like what we did at the start of class and come come all the way back down inhale Arms Reach overhead exhale curl up walk your hands up your thighs to help you inhale lengthen and exhale roll back down vertebra by vertebra keep going this time see if you can roll up without using your hands and then inhale reach your arms up to the sky by grow tall exhale roll back down with control ribs to hips inhale reach your arms over let's do two more like this really moving with as much control as you [Music] can and last one exhale roll up inhale at the top and then this time let's roll back just halfway and inhale come back up so exhale you round back slightly tucking your hips under inhale come up feel free to lightly place your fingertips onto your legs if you need that little extra bit of support but if you can try to reach your arms forward sometimes it feels nice to flex your feet in this position versus keeping them on the floor so do whatever feels good for you let's do four more exhale round back a little bit more inhale lift exhale round back inhale lift two more and you guessed it on the last one let's hold in our C curve position stack your forearms kind of like a genie position exhale twist to the left inhale Center exhale twist right inhale Center option to lift one knee if you want a little bit more or just keep both feet on the floor exhale twist inhale Center I know I'm a broken record but keep thinking of lowering your ribs down towards your hips keep your shoulders down and back chest nice and lifted let's do four more 3 2 and one good job hold through Center reach your arms forward and just take little pulses back and back you want to find that point where your abs kind of start to do a little shake so go back where you find that shake and just embrace it okay five more four you can do it three two and one beautiful come all the way up take a deep breath in flatten your feet on the floor and a deep breath out as you take your hands underneath your shoulders with your fingers forward inhale press through your heels lift your hips open through your heart and exhale hold here see if you can lift your hips up a little bit more maybe squeeze your glutes inhale and exhale carefully lower hold on to the back of your thighs take a deep breath in and exhale roll all the way back down okay from here we're going to finish with a little bit of a modification of the traditional ad series of five in Pilates so starting with our single bent leg stretch find your neutral spine position and then bring your knees in towards your chest so first option here is to take your hands behind your head with your elbows wide and keep them here the whole time second option is to pull your left knee in towards your chest and extend your right leg long really lifting your head and shoulders up as much as you can using your abdominals of course so from here let's pull our knee in two times exhale exhale inhale switch exhale exhale inhale switch keep going really pulling your knee in towards your chest and extending that leg out nice and long exhale exhale inhale switch you can do it keep your chin slightly dropped down to protect your neck and really use your abdominals to keep your head and shoulders lifted okay four more three two and a one good job rest your head down now for our double leg stretch stay here with your arms down by your side and your head down lift your legs to tabletop position and on your inhale extend your legs out to the diagonal and exhale pull them in inhale as you extend exhale as you pull them in make sure not to bring them down too low because you might find that you'll arch your spine you want to keep your core engaged and just extend them out out where you can control the movement and keep your abs engaged second option lift your head and shoulders hug both knees in inhale extend your legs out reach your arms back and exhale hug back in inhale extend exhale as you hug keep going you can do it we're almost at the end of class inhale ahe and exhale four more three two and last one well done rest your head for a moment we're modifying the traditional series of five by taking little breaks which always feels nice but as you keep going you can actually do this without the breakes okay now for our straight leg stretch let's lift our head and shoulders extend your left leg and reach your right leg forward holding on to the back of your calve or back of your thigh wherever you can reach pull your knee in two times exhale exhale inhale switch exhale exhale inhale switch keep going really extend through your legs as much as you can and try not to pull too hard on your legs we really want to use our ABS instead of pulling with our arms four more exhale exhale inhale switch three two and one good job take a quick little breather now we are going to do our double leg lower and lifts so first option head down arms down by your side lift your legs to tabletop on your inhale you tap both toes down to the floor exhale as you LIF inhale as you tap exhale as you lift if you want to make it easier you tap your toes closer to your hips if you want to make it harder you tap your toes further away keep going with this second option is you lift your head and shoulders and do the same thing inhale lower exhale lift third option extend your legs up turn turn your toes out inhale drop your legs down exhale lift so this is the full version of the exercise you pick your option inhale lower exhale lift think of that rib to hip connection as you lower your legs and really try to draw your navl down towards the floor four more you can do it three two now after this last one everyone lift your head and shoulders and let's finish with crisscross you Criss and cross nice inhale and exhale you can do it this is the end of class stay strong let's do eight more seven 6 5 4 3 two and one good job rest your head hug your knees in just draw a few circles with your knees then take it in the other direction really good job from here let's extend our arms and legs long taking a beautiful full body stretch and then roll onto your side and then onto your belly take your hands underneath your shoulders inhale lift your chest coming up into Cobra this should feel really nice for your abdominals as well as your hip flexors roll your shoulders back open through your chest take one more deep breath in and exhale carefully lower back down close your legs inhale lift up and exhale press back into a well-deserved child's [Music] Posse then very carefully roll your spine up to seated and let's come to a cross-legged position in the middle of our mat on your inhale reach your right arm up and exhale side Bend to the left try to turn your chest up to the sky as you breathe into the right side of your body then return through Center inhale reach your left arm up exhale side Bend to the right one more breath in one more breath out then return through Center and let's finish class like always take a deep breath in reach your arms up and exhale lower your hands to your hearts thank you so much everyone I hope you enjoyed today's class if you would like to see more classes like this don't forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much again and I hope you have the most beautiful day [Music]

#MIN #PILATES #CORE #ABS #WORKOUT #AtHome #Pilates #Levels

source

Previous

30-MIN WEIGHT LOSS - FULL BODY HIIT WORKOUT

Next

Top 10 Leaders in Virtual Assistance: Best Companies Redefining Remote Support

Related Articles

Added to wishlistRemoved from wishlist 0

Best Superfoods For Energy – BōKU Superfood Powders – Super Fuel Adaptogenic Powder

Added to wishlistRemoved from wishlist 0

Bacon Cheeseburger Meatballs Keto/Carnivore

Added to wishlistRemoved from wishlist 0

Dr Josh Cullimore – The health benefits of a whole-food plant based diet

Added to wishlistRemoved from wishlist 0

Kettlebell Training 101: Benefits & Top Exercises