Flow with Mira
30 Minute Core Workout | Intermediate Pilates
This is a 30 Minute Intermediate Pilates Core Workout. The workout is designed to help you identify your core and help you engage the hard-to-find muscle groups. Don't forget to subscribe and let me know you go in the comments below. Send lots of positive Pilates vibes Mira.
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Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.
hi i'm mira from flow with mirror today i'm going to take you through a pilates class four core account so where is the core the core is a part of a body that is located in the area that spans from the lower rib ribcage to the pelvis region it covers the front of the body the back of the body as well as the side it consists of your abdominal muscle group your deep back extensors muscles as well as your hip flexors so let's go ahead and start the class so we're going to start this intermediate class by nailing up right have your hands behind your head so we're going to work on our deep abdominal muscle the transverse abdominis so breathing into the nose expanding the ribcage exhale drawing the center tight like i said you're wearing a corset in bruh exhale taking care the as you breathe that you're not tucking your bottom under so let the glute alone or leave the glutes alone so in-breath exhale just literally wrapping the waistline in towards the midline in bra exhale three more times two more here last one and let it go let's take ourselves to a quadruped position align the shoulder and the heel of the palm and the center of your hip to the knees broad shoulder power through the arms down towards the floor as you push off the floor with your center your abdominal muscle so we impress as we exhale i like it again wrap around that waistline drawing the abdominal wall up towards the spine without taking your spine into flexion so we want to think about this is your spine muscle this is the muscles around the spine really wrap around the spinal girdle okay so in breath exhale inhale so i'm thinking i'm decreasing my waistline towards my spine in bra exhale and three more keeping my spine nice and long two more keeping my shoulder active and my neck long last one tuck the toes under behind you in brush drawing the tva muscles and i like it to float hovering the knees of the floor and stay in this position keep breathing for ten nine eight seven six five four three two and the last lower down release the ankle sit down take your legs forward to the front of the mat diamond leg position sitting nice and tall hands you can grab the arms or the hands underneath the thigh so really try to perch on your sitting bone and allow that spinal column to sort of lift off that pelvis and lift off that sitting bone stack the shoulders and the pelvis now here in breath exhale go ahead and wrap around the waistline then on the inhale i want you to lean back keeping that straight line the spine your arms straighten come back aligned inhale pull away exhale the gaze of your eyes are going to follow through that leaning angle of the spine exhale again in bra exhaust you may also have your hands on your shoulder and the elbows lifted and lean away exhale inhale stay long exhale so you're really hinging from the hip joint bring your body as far as you can exhale working the hip flexors muscles exhale well done transfer your arms back underneath your thighs lifting tall sitting tall breath out pull the abdominal muscle in take your spine into that c-curve position so you're right in the back so your obliques and your rectus abdominus are really working here to flex that spine and then we roll back till the arms are straightened hold exhale take our body over your pelvis lift the spine tall and exhale c-curve so abdominal muscles pulling back towards the spine but the spinal column is curling up and over forward and then we roll back exhale forward lift tall exhale roll back in bruh exhale and lift you can also have your arms reaching in front of you exhale with no support all the way back where there is no turning back then we pull up and over forward lift the spine upright three more exhale roll back roll back melt the spine onto the floor and there's no turning back going to pull this off upward again and lift up tall again pull in bring your body up and over roll back face forward and when this don't turn back and pull yourself up over forward again and we lift last one here exhale and roll back in breath exhale lift up and over lifting up brilliant okay straighten the legs moving on to our roll over arms are forward parallel with the ground round in the back into the active c curve and then we roll back get the sacrum onto the floor melt the lower spine onto the floor then take your arms overhead we inhale lift up to the chest left arms by the side exhale sink the belly to the spine and come up over into that c-curve again inhale we hold exhale we pull back roll back sacrum lower spine then take your arms overhead again two more times inhale left exhale and inhale keep the length eggs are pulled back in the abdominals to get the sacrum down to the floor arms overhead last one in breath exhale up over over over inhale exhale let's roll it back just to the chest lift position here okay take the leg closer to me to a tabletop second leg up to a tabletop turn the palms down facing the floor straighten the legs to an appropriate height moving to our hundreds we inhale lengthen the spine exhale try to get that lower spine on the floor and three shhh see seven when you think you're gonna drop that i want you to lift up a little bit more eight we hold drag the knee straighten this lift the chest a little higher oh that's hot come up a little bit more can we do it excellent and come back down all right take your arms out to a t position i'm just gonna scoop down mat moving to a spine twist supine so anchoring the shoulders down rotate towards me on an inhale from the waistline now we hold that extend the knee on the top leg keep the legs together still bring it back to the center and we fold over to you as we inhale extending the top leg and center and we fall to me we inhale we extend we pull back to center and we bend over to you we in breath and extend back to center we fold lasted in breath extend center fold last one keep the thighs together the whole time and extend come back in center hug your legs to your chest for a moment stretch your lower back we've got single leg stretches and criss-cross so have your legs back to the tabletop position lift the head and the chest up here i like you to place your hands on the knee away from me extend the other leg along lift the chest a little higher and let's switch exhale two three four last set five we hold hold that new height flip the chest a little higher first and hold that new height interlace your hands behind your head extend the top leg and switch switch extend we fall extend we fall extend and fall extend four last set extend four and criss-cross over to the bent knee side and we switch i like them think about going up and over up and over up and over last one stay come back to the center grab the hands on the knees bend the elbows lift that chest a little higher find that new height i want you to hold that now transfer your arms back behind your head extend the left leg with the leg closer to me again rotate with a crisscross and now just straighten the top leg and we bend switch straighten pan switch pan sewage then switch and last set here and come back to center hands on the knees bend your elbows lift up a little higher double leg stretch coming here we inhale reach exhale inhale reach exhale for more reach three keep the chest high two [Music] last steak wrap the hands behind your thigh lift that chest a little higher i like to straighten the legs up now this one's a little challenging i like it to accidentally rotate your thighs here all right this is a classical double exploring here so interlace your hands back behind your head lift that chest i want you to lower the leg to an appropriate height for you and exhale five more inhale and exhale four in breath three two one hold hands behind the thigh lift up a little higher and bend the knees chest down lower one foot down second leg down arms along by the side half your feet slightly apart we've got shoulder bridge prep and shoulder bridge coming up here so let's do two pelvic curl we breathe out and roll up to that reaching position just to stretch the front of your body after the intense abdominal serus and roll down and the next one will stay up there we'll stop the shoulder bridge prep and then we move on to a shoulder bridge we roll up again pressing the shoulders down to the floor i want you to press the leg closer to me on the floor take the other leg up to the table top and we lower for six exhale inhale down stabilize the pelvis on a three on four on five last one six we hold extend that leg straight continue for another six lower flex inhale point inhale we point we bend the knee we place the foot down we establish the pelvis position if you have moved before we anchor the foot at the foot and then take the other leg up to the table top balance that position we lower three four five last one here's six hole straighten the leg can we reach a little higher off the floor i think we can do it press arms and lift up more we exhale inhale flex exhale point inhale up exhale four five large and up we point we press up a little bit more have the last speed in you and we let the leg down and we roll we roll we roll we roll well done one leg up the tabletop corkscrew is coming second leg up to the ceiling not the ceiling to tabletop then both legs up to the ceiling lock those feet together all right let's work the obliques we tip over towards me side down over to the opposite direction and center and over to you inhale exhale circle down and around legs stay together inhale so go down and around and inhale so go down and around last set in breath last one in breath come back we bend the knee we hug the legs for a second release the pelvis down release the foot down one two straighten the legs bring them together arms overhead for the roll-ups we inhale as well exhale we pull up that was hard after all that abdominal work and then we lift the spine tool adjust that bottom take the flesh out of the bottom and dorsiflex feet interlace your arms overhead lengthen up tall for the spine twist towards me on breath out center at the side and arms behind you separate the fist slightly for the back support opening across the front of your chest power through the arms long back we breathe out neck is long and down just going to adjust my arm here and really and down will lift and down endless one more here and lift and come back and release come and face me and we're going to do our side bend here so i have my left hand down on the floor you can mirror me that's probably going to be your right arm here now i'd like you to have the top leg in front of the bottom one and make the angle rather large okay strong armpit girdle opening through across the front of the chest here push the floor away with the arms we're going to lift up reach up to that side plank now take the top arm over loop down create a rainbow like position back to the side plank i want you to lower the pelvis keep the spine long and just towards the end bend the knee and we bounce it up again exhale and lift and hip down and softening again and and and hip down two more left and side bend and fold hip down and we bend last one left and side bend and up hip down and release switch over to the other side okay again make the angle of the knees rather large power through across the front of the chest and we go lifting up inhale and side bench and hinge down and bend the knee again lift and side bend and forward hip down and softening and left side bend and forward and down two more left side bend and forward down and knees last one reach side bend and out hip down and release well done okay so let's go ahead and go into our quadruped position we're going to do what i call um a modified pack push-up i learned this from a functional trainer an excellent one called the rock and he's based in california and he does this functional training and i thought it's so good it's so good i'm going to add on to my class all right so i copied this from him we got her quadruped position press the toes down i want you to lift that tva lift the knees off now you are in that modified plank position bending the elbow sideway maintaining the shoulder placement shoulder blade placement and push up we bend we push up we keep in the trunk nice and long down down down down down ten more nine eight seven six five four three two can we do another ten maybe let's go ten nine eight seven six five four almost there three hang there two hang on there one release we made it release the ankle sit down quick rest position well done well done okay all right transfer self to our belly we've got swimming and double leg kick i almost forgot what i was planning to do okay so legs are straight nice and long you're going to pick up that lower abs we're going to sand that sitting bone down towards your feet and then we're going to float the legs float the arms leave the right arm left leg lift the left arm right leg and then we go inhaling five times exhaling inhaling reaching away exhaling inhaling stay long exhaling pick up the belly and we got four five movement from the shoulders and your hip not from the knee and the elbows seven eight nine ten we hold the legs legs together arms out to the side circle behind you interlace your fingers place it a little higher on the shoulder not the shoulder the middle back and then drop the elbow turn your head towards me and let's go double a kick we kick three two one inhale reach the legs off off the floor lengthen the arms lift the back head over to the other side and we go one two three inhale reach into me exhale inhale reach and to you exhaust inhale reach lasted exhale inhale reach last one and inhale reach reach long and release and send her elbows in the forearm to the side of your shoulder push the floor and pull up the belly send your pelvis back to your heels for another rest position a quick one and roll up and we're going to end the class with a really really awesome thigh stretch okay right the ultimate core control kneeling upright aligned knee hip shoulder ear and one alignment so just watch how you don't poke your head forward arms are forward imagine i like to imagine that i have a table underneath my arm i'm going to gently press my arm against that table and then i'm going to recruit my lower abs and taking my pelvis slightly posterior slightly tucked under and i'm gonna hold on to my deep abdominal muscle my tva as i breathe that and i'm gonna lean back in one straight line i'm not gonna lose this area i'm going to pull myself back i don't want to relax again i'm going to exhale contract pulling everything engage the arms and lean back from the knees hold in breath exhale let it go i can exhale lean back as i inhale i'm thinking lengthening lengthening lengthening as i exhale pull up and come back last two exhale lean back holding a length and lengthen exhale come back last one here we go and then back in bruh exhale and let it go shake it all out check it all out okay let's send the pelvis back to rest position again take the arms forward good job in bra exhale one more time exhale and roll just fine up and you are done thank you for joining me on a mat and i hope to see you on the mat again another class thank you and have a good day congratulations on completing the class well done i'm mira and i'm here to help you to look and feel your absolute best through pilates if you enjoy this video you will love my free better postures in five days program click the first link in the comments and signed up i will instantly send you a daily email with a 15 to 20 minute workout each day this workout will work your whole body to help open stretch and strengthen your posture your spine and body will love you don't forget to like and comment with any question you may have about pilates subscribe and turn on notification so you don't miss any of my free pilates video see you in the next class you
#Minute #Core #Workout #Intermediate #Pilates
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excellent teacher
I admire this woman so much!!!
Hi there! Been doing this video twice a week until I had it down pat for my core and had a few questions that have been bugging me. Im great at keeping my core engaged through out and my low back on the floor however when it comes to the double leg stretch, double leg lowering, and the corck screw, it seems impossible for me to keep my low back on the ground as my pelvis seems to move with my legs every time! Do you have any tips? I’m not sure if it’s because I am already fatigued but I would love to be able to do it correctly. I also have a very prominent tail bone due to a spinal surgery and the pinching of the skin between my mat and bone becomes quite bad and makes it hard to continue if I cannot engage correctly. Thanks!! Your videos alone have transformed my body, my post surgery pain, posture, and I recommend you to everyone I know!
Awesome 👏
Wow that was an amazing workout Mira. Thank you. I Will visit again. I used to attend a beginners Pilates class, progressed well but the class stopped and I have been so missing Pilates.
Many thanks for generously sharing this core workout 🙂
Would like a link to the trainer referenced please
The last exercise I felt my knees and thighs more than my abdomen is the normal ?
Intermediate but still explaining basic things. Too slow.
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Challenging with core 😅 real hardwork is needed here❤
Amazing video , deffo proved I'm not quite ready for true intermediate classes yet haha. Was very fun to try all the new exercises though!
Great cueing, thank you!
i love this one, very challenging and very lovely
The best and most refreshing core workout I’ve done so far. 🫶🏻
great class. thank you! completed this after a long 13 hour nurse shift 🙂 helped with the tension i accumulated throughout the shift lol
I love you❤
Thanks Mira for these great routines ….please keep them coming ❤😊
This is a great novice exercise as well! For those not quite beginner and not quie intermediate. Thank you for the challenge!
Most exlant core work out thanks Mira❤
Thank you Mira my hips is so much better now with your palates only hope to get more stronger ❤
Amazing class Mila🎉
Please make video about toes and fingers exercises
Mira you are amazing ❤❤❤❤
Nice routine, thank you Mira.
Thank you Mira!
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this a great and challenging workout!!
wow…will try this tomorrow!
A bit of constant talking, you need to like this 😂
Jesus that was hard
Doing 20 min of this, till i get to do the 30min workout, i love your classes! Thanks for the amazing videos
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That was fantastic! Thank you so much for your wonderful teaching🎉
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I loved it! Will it be a good idea to do this workout with running ?