30 MIN PILATES CORE WORKOUT || At-Home Pilates Abs (Moderate)

30 MIN PILATES CORE WORKOUT || At-Home Pilates Abs (Moderate)



Get ready to work your core in this 30 Minute Pilates Core 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 – https://liforme.com/
Use my code ‘MOVEWITHNICOLE' for a discount.

🤍 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.

[Music] welcome back to move with nicole today's class is a pilates core workout you won't need any equipment just yourself and a mat so when you're ready let's begin [Music] let's start today's class on our hands and our knees with your hands directly underneath your shoulders knees underneath your hips on your inhale arch your spine and roll your shoulders back then exhale around your spine and gaze towards your navel one more like this deep breath in arch your spine open through your heart [Music] exhale round and gaze towards your navel now you can stay with this or if you'd like a bit of a wrist stretch point your fingertips towards your knees and let's repeat that inhale arch your spine open through your heart feeling a beautiful stretch for your wrists then exhale round one more deep breath in and deep breath out as you round your spine return to neutral turn your fingertips forward again and tuck your toes under lift up through your belly button and on your exhale hover your knees off the floor inhale tap them down exhale lift your knees inhale lower just sit small like this really focus on drawing your belly button up towards your spine pressing down through your shoulders and keeping your spine super straight and last one hold your knees lifted exhale pull your right knee into your chest inhale set the foot down exhale pull your left knee inhale set the foot down six more really lift up through your navel press down through your shoulders you can do it two more and last one press back into a downward facing dog and let's take a moment here just pedal your heels alternate bending one knee at a time feeling a nice stretch for your spine and for your legs then bend both knees carefully walk your hands back to your feet and roll your spine up to standing vertebrae by vertebra take a nice deep inhale at the top reach your arms up exhale release your arms tuck your chin in and roll yourself back down walk your hands forward coming into your plank position hips nice and low really draw your navel up exhale tap your right knee to the floor inhale lift exhale tap your left knee inhale lift really focus on dropping your ribs down to your hips as you drop your knee down to the floor to really keep your core engaged four more three two and one set your right knee down just underneath your hip and point your left toes lift your leg up to hip height and reach your right arm forward in line with your ear on your exhale pull elbow to knee inhale stretch exhale open your arm and leg out to the side inhale return through center so exhale pull inhale stretch exhale open inhale close eight more like this [Music] focus on keeping your spine super straight and really engaging through your abs as you open your arms and legs out wide this is a really great way to wake up our core see if you can open your arm and your leg out a little bit further each time really challenging yourself just two more last one well done set your left foot down on the floor inhale reach your right arm up to the sky twisting open then exhale thread your right arm through your left coming down onto your right shoulder option to wrap your left arm around your back opening through your left shoulder if you want a deeper stretch [Music] then return your left hand back down to the floor and press yourself up let's switch sides this time lift your right leg back and reach your left arm forward on your exhale pull elbow to knee inhale stretch exhale open your arm and leg inhale close exhale pull inhale stretch exhale open inhale close keep going really think of that nice long line all the way from the crown of your head to your tailbone keep drawing your navel in dropping your ribs down towards your hips you're doing really well can you open your arm and leg out a little bit further each time to challenge your core just two more exhale pull inhale stretch exhale open inhale close last one well done set your right foot down inhale reach your left arm up to the sky twisting open then exhale thread your left arm through the right option to wrap your right arm around your waist coming into a deeper stretch [Music] then release your right arm back down to the floor and press yourself up let's now cross our legs behind us and come on to our glutes shake off any sand if you're at the beach like me and then very carefully roll yourself down onto your back once you're down on your back bend your knees interlace your hands behind your head with your elbows open on your exhale curl your head and shoulders up dropping your ribs down to your hips and inhale lower exhale curl up inhale lower eight more like this as you curl up think of dropping your ribs down to your hips but flattening through your lower abdominals so really draw your navel down towards the mat three more exhale curl inhale lower two more last one good job lift your head and shoulders up again and this time imprint your spine and lift your legs to a tabletop position reach your arms by your hips and let's pump our arms it's inhale two three four five and exhale two three four five now stay with this or if you want more of a challenge as you inhale tap your toes down to the floor exhale lift them up so you inhale two three four five and exhale two three four five inhale lower your toes down to the floor and exhale lift keep going really reach through your fingertips keep your chin slightly drop down towards your chest and really use your core to lift your head and shoulders up nice and high you're doing really well inhale two three four five and exhale two three four five this is your last round inhale two three four five and exhale two three four five beautiful job rest your head and place your hands down by your side keep your knees stacked over your hips on your inhale drop your knees over to the right then exhale bring them through center other side inhale drop your knees over to the left exhale return through center stay with this or if you want more of a challenge drop your knees to the right extend your top leg re-bend your knee and return through center so inhale drop your knees to the left extend your right leg bend then exhale return through center if you want more of a challenge maybe you want to extend both legs straight re-bend them then return through center you pick your option take this movement nice and slowly with lots of control really using your obliques [Music] you're doing really well make sure you're keeping both shoulders down on the floor as you drop your legs to the side [Music] just three more to go [Music] can you drop your knees a little bit further this last round one more make it your best get good job let's extend our legs straight up to the sky now and turn our toes out on your inhale drop your legs to the right bring them through center and then lift them up to the left on your exhale so inhale circle them down to the right and exhale circle them up to the left three more in this direction really focus on drawing your belly button down towards the mat keeping your lower back firmly rooted down into the floor now let's reverse it inhale drop your legs down to the left exhale lift them up to the right four more you can do it nice big circles here if you can working those low abs two more last one good job hug your knees in and just take nice little circles with your knees then from here extend your legs long squeeze your thighs together and reach your arms back by your ears inhale roll yourself up to seated using your abs exhale round forward as you draw your navel back inhale roll back down a vertebrae by vertebra and exhale release your arms overhead and again inhale roll up exhale round forward inhale roll back down with control and exhale release your arms overhead keep going really squeeze your thighs together to help you with your control here last one let's hold at the top in our forward fold then inhale lengthen your spine reach your arms up to the sky take your hands underneath your shoulders with your fingertips pointed forward and lift your hips up let your head fall back if that feels good for you really opening through your heart take one more deep inhale then exhale release your hips down to the floor reach your arms forward again in line with your shoulders take a nice inhale and then exhale roll yourself back down vertebra by vertebra interlace your hands take your hands behind your head with your elbows wide and let's get ready to work more of our abs so this time lift your left leg off the floor on your exhale bend your left knee extend your leg up to the sky as you curl your head and shoulders up then inhale flex your foot lower your leg down and lower your head and again exhale as you curl up develop your leg up to the sky inhale flex and lower keep going doing this with lots of control really using your breath to help you exhale curl up extend your leg up to the sky inhale flex and lower with control let's do two more and last one let's hold at the top this time hover your right leg off the floor exhale lift your right leg up inhale lower then exhale twist to the left inhale center so you kick your right leg up lower then twist to the left and return through center six more like this you can do it if keeping your legs straight is too much in this exercise feel free to bend your left knee you do what feels best for you really see if you can bring your right elbow close to your left leg working those obliques last one well done hold your twist let's bend our left knee and take bicycle switches you switch and switch just for eight and seven nice exhale and exhale four more three you can do it two and a one excellent job rest your head hug your knees in for a moment and just circle your legs out okay let's do the other side so extend your legs long take your hands behind your head with your elbows wide and this time let's hover our right leg off the floor on your exhale curl up develop a right leg up to the sky then inhale flex the foot and lower everything down so exhale curl up extend your leg up to the sky inhale flex and lower six small keep your elbows nice and wide and your chin slightly drop down towards your chest to protect your neck [Music] can you lower your right leg down to the floor with even more control taking it nice and slow [Music] two more to go you can do it and last one hold the curl let's lift our left leg off the floor and take that combo kick your left leg up lower then twist to the right and center exhale kick inhale lower exhale twist inhale center stick small keeping your head and shoulders lifted the whole time if you can remember you can always bend your right knee if you need that modification keep going just two more you are so strong and last one let's hold our twist and take scissor switches for ten and nine nice exhale and exhale six more five you can do it four three two and one rest your head hug your knees in and take those little circles or whatever feels good for you let's now perform our neck pull so extend your legs straight again this time flex your feet and open your feet out so they are matte distance apart take your hands behind your head with your elbows white on your inhale roll up to seated exhale round over your legs inhale straighten your spine open your elbows lean back as far as you can with control then exhale round your spine down to the floor and again inhale roll up exhale round forward inhale straighten your spine lean back keeping your elbows open then exhale tuck your hips under and roll your spine down just two more you can do it [Music] keep your legs engaged here with your feet flexed [Music] one more to go [Music] maybe this time see if you can lean back a little bit further a little bit further and then tuck your hips under and roll down well done let's now release our hands from our head and roll on to the right side of our body extend your right arm long and rest your head on your arm and place your left fingertips in front of you with your legs stacked on top of one another extend your legs long and on your exhale lift both legs off the floor inhale lower exhale lift inhale lower really using the side of your waist to lift your legs up one more like this and now let's add on take your bottom arm forward in line with your shoulder and rest your top arm on your sides on your exhale lift your legs lift your upper body up inhale lower so exhale everything lifts really crunching through the side of your waist inhale everything lowers three more like this really think of dropping your left rib down to your left hip to crunch yourself up on this next one stay lifted take your left hand behind your head and this time lift your left leg and crunch inhale lower exhale lift inhale lower try to keep your right leg lifted off the floor as well if you can that way the side of your waist has to work even a little bit more just three more exhale crunch inhale lower two and one let's hold the crunch reach your top arm towards your toes and take little crunches for ten and nine keep your legs lifted seven six five four three two and one hold everything lifted let's take our bottom hand behind our head and rest your top hand on the floor and take those scissors you switch and switch just for eight seven six five nice big scissors three two and one well done lower your legs down and press yourself up let's come into our mermaid seated position place your right hand on the floor and reach your left arm up and over lifting your hips [Music] then carefully release back down and let's go straight away to the other side so come down onto the left side of your body reach your left arm long resting your head and extend your legs straight on top of one another on your exhale lift both legs up inhale lower exhale lift inhale lower really using the right side of your waist here to lift your legs up one more and now let's add on take your bottom arm forward in line with your shoulder and your top arm by your side on your exhale curl everything up inhale lower so exhale lift your legs lift your body up inhale lower two more and last one hold at the top take your right hand behind your head exhale lift your leg and crunch inhale lower exhale lift and crunch inhale lower seven more keep your bottom leg lifted as well for that extra challenge you can do it four more three [Music] two [Music] and last one hold the crunch reach your hand towards your toes and take ten pulses you crunch and crunch eight more and seven six keep your legs lifted four three two and one final move take your bottom hand behind your head and your top hand to the floor and let's scissor it out you switch and switch for eight seven six five nice and big three two and one really good job rest your legs down and press yourself up into that mermaid seated position this time take your left hand onto the floor and reach your right arm up and behind lifting your hips up feeling a beautiful stretch then lower your hips back down and let's now come into a plank position for one of my favorite exercises so step your feet back into your plank and then place your left foot behind your right heel on your exhale pike your hips up then inhale return to plank carefully lower your right hip down to the floor as you look over your left shoulder and then exhale lift your hips back up and again inhale carefully lower your right hip to the floor as you open through your chest then exhale use your abs to lift your hips back up really good job just two more like this moving with your breath last one exhale lift your hips inhale drop your right hip down look over your left shoulder and then pike your hips back up let's return to our plank now with our hips in neutral then exhale pull your left knee to your left tricep inhale extend your leg back exhale pull inhale extend keep going you are so strong really getting into those obliques here just five more and four three you've got it two and one set your foot down walk your hands back towards your feet and just hang here for a moment with your knees nice and bent then roll your spine up vertebrae by vertebra take a nice big inhale reach your arms up to the sky exhale release tuck your chin in and roll yourself back down walk your hands forward returning to your plank and let's switch sides so this time take your right foot behind your left heel exhale pike your hips up inhale carefully lower your left hip down to the floor as you look over your right shoulder and then exhale use your abs and lift your hips up and again inhale lower your left hip open through your heart exhale pike your hips you can do it really use your breath to help you only one more to go excellent job return to your plank with your hips in neutral and this time exhale pull a right knee to right tricep inhale extend exhale pull inhale extend eight more and seven six keep your hips nice and low four more three two and a one set your right foot down and this time drop your knees and press back into a child's pose take a nice deep breath in and deep breath out okay getting ready for our final exercise of class let's come on to our forearms and step back into a forearm plank then shift your weight onto your right forearm open into your side plank inhale exhale wrap your waist inhale extend and then exhale switch sides inhale reach your right arm up exhale wrap inhale stretch exhale switch sides keep going keeping your hips nice and lifted as you come into your side plank really using the strength of your core keep breathing you're almost at the end of class so stay with me four more to go inhale open exhale twist inhale open exhale switch sides three more you can do it two more to go keep lifting your hips up nice and high this is your last one okay let's return to both forearms now interlace your fingers really draw up through your navel and either stay here to finish class or let's salsa our hips drop your right hip down lift then your left hip and lift inhale lower exhale lift inhale lower exhale lift six small and five this is it four three keep pressing down through your shoulders two and one so good lower your knees and press back into a very well deserved child's pose let your forehead rest on the mat here close your eyes and just observe your breath then very carefully ripple your spine forward drop your hips down to the earth as you roll your shoulders back opening into your cobra take a nice deep breath in then exhale press yourself back to child's pose take a few more deep breaths here just enjoying this moment of stillness then carefully roll your spine up to seat it inhale reach your arms up towards the sky and exhale interlace your hands behind your back inhale straighten your arms pressing your palms together as you open through your heart and exhale melt into this stretch then take your hands over to the side of your waist onto your left hip and carefully drop your right ear down to your right shoulder feeling a beautiful stretch through the left side of your neck then return your head through center and let's switch sides take your hands over to your right hip and carefully drop your left ear down to your left shoulder breathing into a nice stretch through the right side of your neck then return your head through center straighten your arms back behind you one more time take a deep breath in opening through your heart then exhale release let's come to a comfortable seated position on our mat with our legs crossed [Music] then inhale reach your right arm up and exhale stretch over to the left then turn your chest down to the floor to feel a nice stretch through the right side of your body return your chest through center and let's switch sides inhale reach your left arm up exhale side bend over to the right taking your gaze up to the sky if that feels good for you then turn your chest down to the floor to feel that stretch through the left side of your body lift your chest back up and return to your seated position let's finish class like always with one last big inhale reach your arms up and exhale lower your hands to your heart thank you so much everyone i hope you enjoyed today's pilates core workout if you want to see more videos 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 and i hope you have the most beautiful day [Music]

#MIN #PILATES #CORE #WORKOUT #AtHome #Pilates #Abs #Moderate

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