25 MIN TOTAL CORE/AB WORKOUT || At-Home Pilates (No Equipment)

25 MIN TOTAL CORE/AB WORKOUT || At-Home Pilates (No Equipment)



Get ready to work your core in this 25 Minute Total Core Pilates Workout. You could do this workout on it's own or combine it with one of my other workouts for a full body burn. All you need is yourself and a mat, no equipment needed. I hope you enjoy it! 😊

🌸 Mat from Liforme (Discount automatically applied at checkout)
https://liforme.com/discount/MOVEWITHNICOLE?redirect=/collections/ambassador-shop

🤍 INSTAGRAM: @movewithnicole
🤍 EMAIL: movewithnicole.yt@gmail.com

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

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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.

welcome back to move with nicole today's class is an ab focused workout that will work your entire core so when you're ready to get started roll out your mat and let's begin you won't need any equipment for today's class so let's start on our hands and our knees on your exhale around your spine gaze towards your navel really press your hands into the floor then inhale arch your spine roll your shoulders back just one more exhale as you round and inhale as you arch really opening through your chest then find your neutral spine with a nice straight back curl your toes under and lift up through your navel exhale lift your knees off the floor inhale tap them down exhale lift inhale tap keep going really focusing on keeping your spine straight pressing through your shoulders and keeping your gaze just slightly in front of your fingertips just a few more and on this next one hold your knees lifted and just breathe for me really lift up through your navel take one more deep breath in and deep breath out well done press back into a downward facing dog really stretching out the back of your legs then walk your hands back towards your feet soft bend through your knees as you roll your spine up to standing take a nice inhale at the top then exhale tuck your chin in and roll yourself back down keeping your hips as still as you can walk your hands forward finding your high plank and then walk your hands back rolling your spine back up to standing let's do one more inhale at the top exhale as you roll down and then walk your hands out finding your plank holding your plank now and pull your left knee high up towards your left underarm then inhale extend your leg back three-legged dog exhale left knee left underarm and again inhale as you press back exhale as you shift forward really lift that left knee up as high as you can and then hold your left knee to your left underarm inhale lower your knee to your wrist then exhale lift it up inhale lower exhale lift this one is super challenging so just move at your own pace really lift up through your navel each time you lift your left knee up [Music] just two more you can do it and last one well done press back into your downward facing dog take a nice breather and then walk your hands back towards your feet roll your spine back up to standing inhale at the top exhale as you roll back down walk your hands forward finding your plank and then walk your hands back towards your feet just one more really trying to keep your core engaged moving vertebra by vertebra well done holding your plank let's bring our right knee to our right underarm now inhale press back extend your leg exhale pull your right knee to your right underarm three more make sure that when you shoot forward that your shoulders are over your wrist and that you're really pushing the floor away from you this is your last one hold your knee up nice and high inhale lower the knee exhale lift inhale lower exhale lift so really try to slide that right knee down your arm to your wrist and then slide it back up to your underarm you've got it just a few more and last one good job let's just alternate knees now pull your left knee wide then your right knee nice exhale as you pull inhale as you return to plank just four more three two and one excellent job lower your knees and press back into a child's pose that definitely should have working up your goal flip your palms up towards the ceiling if that feels good for your shoulders and then carefully roll your spine up to seated let's shift onto our glutes now and roll down onto our backs imprint your spine so press your lower back down into the mat and take your legs into a tabletop position hands behind your head with your elbows wide exhale curl up inhale lower down exhale curl inhale lower just six more make sure that your knees are stacked over your hips your elbows are nice and wide and your chin is slightly dropped down towards your chest really exhale lift up as high as you can inhale lower beautiful on this next one hold your curl exhale curl up a little higher as you pull your knees in then inhale return to starting so exhale crunch in a little further inhale release so try not to drop your head you want to stay in your crunch you're just crunching up a little bit higher as you pull your knees in this will really get into your lower abdominals keep going exhale curl inhale lower on this next one let's hold in that tight curl reach your hands by your hips and then on your exhale lift your hips off the floor inhale lower your head shoot your legs out to the diagonal then exhale pull your knees in lift your hips up keeping your head rested on the floor for this one we're just focusing on our legs lifting our hips up off the floor with as much control as we can to work our lower abdominals so inhale as you extend reach your arms back exhale as you pull your knees in moving as slowly as you can and on this next one let's hold our knees in towards our chest lift your head and shoulders and then extend your legs out let's take little rocks for eight and seven you've got it six chin tucked in four more three two and one ouch hug your knees in take a well-deserved breather and then place your feet on the floor and press your hips up into a bridge position just to stretch out those hip flexors then release your hips back down and roll over onto the right side of your body let's come into a side plank on our right forearm option to have your right knee down on the floor or you can extend it out coming into your full side plank inhale lower your hips exhale lift inhale lower exhale lift whichever option you're taking make sure that your right elbow is underneath your right shoulder and that your hips are nice and stacked so inhale lower your hips exhale press them up really lifting up through the side of your waist on this next one reach your left arm up exhale wrap your waist inhale extend exhale wrap inhale extend just six more keep your hips nice and high four more you've got it three two and last one hold your arm extended and take a little lifts with the hips up and up nice exhale and exhale four more three two and a one so good rest your hips down and then come all the way down onto your right side extend your right arm forward in line with your shoulder with your palm down left hand goes behind your head and on your exhale lift your legs and crunch through the left side of your waist then inhale lower down exhale crunch up inhale lower so i really want you to focus on using the side of your abdominals to lift your legs up by crunching your left ribcage down towards your hip you've got it this is a challenging one two more and on this next one let's hold in our crunch keep your legs lifted exhale pull left knee to left elbow inhale extend and lower your head so exhale crunch inhale lower pulling your left knee all the way up to your left elbow as you try to bring your elbow to your knee you can do it make sure your right leg is staying lifted if you can that way we are really working the side of our waist a bit more one more good job release your left arm by your ear on your exhale lift your legs up and reach for your toes propping your upper body up then inhale carefully lower back down so exhale lift your chest lift your legs inhale lower down so you'll have to turn your chest slightly towards your legs in order to lift your legs up coming up onto your left elbow you can do it really reach for those toes two more and on this next one hold at the top and let's take little reaches for eight seven six really reach across four three two and one well done lower your legs and let's come into our mermaid stretch inhale reach your right arm up and exhale side bend over to the left okay you know the drill from here let's take it to the other side so come on to your left forearm now remember option to keep your left knee on the floor or come into your full side arm plank on your inhale lower your hips exhale lift inhale lower exhale lift make sure your left elbow is directly underneath your left shoulder and your hips are stacked on top of one another just one more now hold your hips lifted reach your right arm up exhale wrap the waist inhale open the arm exhale wrap inhale open keep going try to keep your hips lifted keep lifting up through the side of your waist you can do it two more and last one hold your arm extended and let's pulse those hips up four eight seven you've got it nice exhale and exhale four more little higher three two and a one excellent job that one burns come down onto your side extend your left arm forward in line with your shoulder and take your right hand behind your head on your exhale crunch through the side of your waist lifting both legs off the floor and then inhale come back down exhale crunch up drawing your right rib down to your right hip inhale lower so again really try to move nice and slowly pairing your breath with your movement and finding that control so that you're really activating through the side of your abdominals see if you can lift those legs up a little bit higher and on this next one let's hold at the top exhale pull right knee to right elbow inhale extend and lower the head exhale crunch inhale lower keeping your left leg off the floor if you can so that the side of your abs burn that little bit more you're doing really well keep breathing exhale crunch inhale lower really try to bring that elbow to your knee well done release your right arm by your ear and then exhale lift your chest lift your legs and reach for those toes and then inhale lower back down with control exhale as you lift up coming up onto your left forearm inhale as you return back down you've got it really try to lift your chest relax through your shoulders as you come up to the top if you can only a few more okay this is your last one let's hold at the top take those little reaches four eight seven six five four three two and one my gosh let's come out of that and return to our very well deserved mermaid stretch so reach that left arm up and over feeling a beautiful stretch with the left side of your body and then release okay from here let's roll the front of our mat back so that we have some nice padding for our knees then place your knees on top of the mat that's just been rolled over and come up into your high kneeling position with your knees slightly wider than hip distance apart reach your arms forward and draw your navel in on your inhale lean back keeping your spine super straight then exhale come back up so inhale you hinge back exhale you lift back up make sure that your hips are slightly tucked under so that you're also squeezing your glutes to help you stabilize your spine now let's add to this inhale lean back exhale reach your arms up inhale lower and then exhale come back up so inhale lean back keep everything still just move the arms and then come back up only two more can you lean back a little bit further make sure that you're not arching your spine last one well done let's lean back again making sure that our hips are tucked under then on your inhale reach your left arm back exhale come through center inhale reach your right arm back exhale center so inhale twist exhale center inhale twist exhale center just four more you should also be feeling the tops of your thighs here if you are it just means you're doing it right just breathe through this last one now hold through center and take little pulses back for eight and seven nice exhale each time that you pulse back only four more keep your abs engaged three two and a one well done sit back onto your heels give your thighs a little rub and then roll your mat back out let's come into a plank position now so hands directly underneath your shoulders feet hip distance apart hips are low and draw your navel in on your exhale lift up through your navel piking your hips keeping your heels nice and high then inhale return to your plank so exhale pike your hips lift up through your belly button inhale return to plank keeping your heels nice and lifted so that you're working the core a little bit more well done let's hold in our plank now pull your left knee up into your left underarm we're going to circle that left knee across to the right lower it down to the left and back up inhale as you circle it down exhale as you circle it back up you've got it really try to touch both wrists and then both underarms and last one well done press back into your downward facing dog and let's walk our hands back towards our feet and roll your spine up to standing inhale at the top exhale roll down vertebrae by vertebra and walk your hands out to plank keeping your hips as still as you can one more [Music] nice inhale at the top exhale as you roll down and now let's hold in our plank this time as you pike your hips up reach for the opposite ankle and then return to your plank so exhale pike reach across then inhale return to plank two more exhale pipe reach inhale plank one more well done hold in your plank pull your right knee up to your right underarm then circle it to the left lower it down and up inhale as you circle it down exhale as you circle it up keep breathing four more keep drawing up through your navel pressing the floor away from you two more you can do it and last one well done press back into your downward facing dog take one deep breath here and then shift forward into your plank and let's come down onto our forearms interlacing our fingers tap your left toes to the side then center then tap your right toes and center exhale as you tap inhale as you return through center just four more try to keep your hips nice and low two more last one and now let's finish with some jumping jacks let's go you jump your feet out in out in good job keep pressing through your shoulders just eight more seven six this is it five four three two and a one beautiful job lower your knees and let's lower our hips down to the floor place your hands next to your ribs roll your shoulders back and let's press up into a cobra position to feel a nice stretch through our abdominals really roll your shoulders back open through your chest take one more deep breath in and exhale lower yourself back down press yourself up and press back to child's pose take a moment here to just relax in this stretch close your eyes releasing any tension through your spine and through your shoulders and then when you're ready roll yourself back up let's come to a seated position on our mat now on your inhale reach your left arm up and exhale side bend over to the right then inhale return through center and exhale twist over your right shoulder [Music] carefully unwind then inhale reach your right arm up exhale side bend to the left inhale lift your chest and exhale twist over your left shoulder sitting up nice and tall [Music] then carefully unwind and let's give our neck a nice little stretch so place your left hand onto the right side of your head and carefully draw your left ear down to your left shoulder as you wiggle your right fingertips away from you to the side of your body then carefully drop your chin down towards your chest keep reaching with those right fingertips to feel a deeper stretch return through center and lift your head up either side right hand comes to the left side of your head drop your right ear to your right shoulder as you wiggle your left fingertips away from you feeling a nice stretch for the left side of your neck then carefully drop your chin down towards your chest [Music] return your head to the side and back up let's finish class today now like always with one last big inhale reaching your arms up and exhale lower your hands down to prayer thank you so much everyone for joining me for this total core workout i hope that you enjoyed it if you want to see more workouts 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 wish you the most beautiful day

#MIN #TOTAL #COREAB #WORKOUT #AtHome #Pilates #Equipment

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