Flow with Mira
30 Minute Core Workout | Pilates for Beginners
This is a 30 Minute Pilates Core Workout for Beginners. 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. 💖 Get your BETTER POSTURE IN 5 DAYS program for free! https://bit.ly/FWM_Better_Posture
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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 forward mirror and this is pokey my assistant for today today i'm going to take you to a pilates class for co-workout so before we begin the class let's talk about where is your call and what's involved in your core the core is the area in the body that spans from the lower ribcage all the way to the pelvis area and it covers the muscles of the front of the body the deep muscle of the frontal body the back of the body and the side of the body there's a lot of misconception that the core is only consisting of the abdominals the abdominal muscle is part of the core but as well as your deep back muscle and your hip flexors when you have improved beta core strength you find yourself that you have less aches and pains in the body as well as your posture will improve and your overall body appearance so let's go ahead and start the class we're going to begin the class if it's available for your body today you can nail up and join me otherwise you can also sit down or cross your leg for the first section all right so i'm gonna go ahead and sit not sit i'm gonna kneel up okay i'm going to we are going to do some breathing and deep abdominal muscle contractions the deep abdominal muscle is called the transverse abdominis it works like a corset that wrap around your midline okay so kneeling up right tall i really want you to align your knee your hip your shoulder okay now let's take your hands on the side of the ribcage stay nice and tall inhaling through the nose exhaling to the mouth so we inhale as you allow the ribs to expand exhale contract the abdominal region wrapping from the side to the inside the bottom to the middle and the top part to the middle everything goes towards your belly button and inhale expanding the ribcage exhale in breath exhale three more times two more last one excellent okay let's go ahead bring yourself down to a modified quadruped position so you align the shoulder and the heel of the palm and your pelvis is somewhere between your knee and your heel keeping your spine nice and long here press down with the hands at the same time i like you to open and broaden the shoulders outward we're going to do that transverse abdominis engagement again so we inhale through the nose expanding the ribcage exhale i like you to draw in the tda your chances of dominance muscle like a corset wrapping around the midline so you're feeling that the abdominal region is being pulled up off the ground towards the spine without disturbing the position of that natural curve in the spine inhale exhale in breath exhale try to excess from the lower abdominal the middle abdominal and the upper abdominal drawing everything in towards the belly button and that belly button region drawing upward towards the spine in breath exhale one more here inhale exhale now let's tuck the toes under behind you in breath again exhale draw in that tvn muscles and i like you to float the knees off so you find that whole core 360 around the waist lines it's working quite hard now we stay here in pura exhale we pull up two more times in breath exhale we pull up last one and release the knee down release the ankle and let's go ahead and transition yourself lying on the floor so turn to your side and let's go ahead bring her back on the floor onto a supine position your feet are parallel your knees are pointing up to the sky about a first different distance between each heels your pelvis in your comfortable position there's a slight gap underneath the lower spine your shoulders are resting down to the floor there's a slight gap underneath your neck cavity your neck is long your arms are active reaching to your feet now let's work against that transverse abdominis in this position inhaling ribcage expanding exhaling again you know wrap that deep corset muscle in towards the center without moving the pelvis without moving the lower back in breath exhale in breath two more times exhale last one in breath exhale and let's just stay there now imagine there's a ruler stretching from the top of the spine down towards the pelvis holding the corset muscle nice and tight we breathe out pulling in the center we press the feet press our arms down lifting the spine up in one straight line again imagining that you still have that ruler stretching in the middle of the body and holding an in-breath exhale folding through the hip will lower everything back down to your starting position exhale really hug the waistline in inhale hold exhale come back down two more times exhale lift in breath exhale and down last one exhale in breath let's hold here now as you exhale i like you to lift the feet up so heels down dorsiflex the feet keep the pelvis nice and high press the arms down we lift a little higher maybe and then lower the feet down let's breath out press the toes and lift the heels up hold that pelvis high in breath exhale lower the heels down one more time exhale dorsiflex the feet heels down toes off hold limb exhale feet down and press the ball of the feet and lift the heels up the pelvis doesn't drop hold it up there in breath exhale and stay up another in-breath exhale release the pelvis all the way back down to the floor okay now we're going to stabilize the pelvis leg lift coming up as you breathe out imagine you have a cup of tea resting in the front of your pelvis we take the leg closer to me up and a tabletop position bring the knee right over the hip joint and the shin bone is parallel with the ground now stabilize the pelvis work that tva muscle we lower the leg down exhale up in bra exhale up movement from the hip joint and so the abdominal muscle is stabilizing your torso but the movers of this exercise is actually hip flexors so we're working the hip flexors here while we work the tvn muscle to stabilize the spine one more and take the leg down let's switch over to this side breathe out will lift over as you inhale exhale lower lengthen the hip flexors exhale folding the hip flexors lengthening exhale folding lengthening and three more stabilize the pelvis two last and let's hold that table top now moving on to a bit more challenging is called the leg changes you're really your tv muscles really need to works right now as you breathe out we switch the leg and switch the leg and switch the leg as a checkpoint you can place one hand on top of the front pelvis and slip the other arm or the other hand to the small of the back see if you can keep that space constant at all time while you're moving the leg up and down if you pass that test hold that center even deeper you may even take your arms up to the sky continue with the leg changes if that's too challenging just keep the arms down by the side [Music] two more cells last set four flexor up to table top and let's stay turn the palms towards your thigh now here i want you to stabilize the ribcage girdle as we inhale we take the arms overhead maintaining the trunk placement exhale right down to the other side inhale arms overhead exhale so what we want to watch your to arms go overhead that the ribcage does not pop off the floor creating more gap than you already have and we inhale arms overhead working the upper quadrant of the abdominal exhale last two exhale last one exhale good place your hands against the thigh as you breathe out i like you to push the hands down and put a break with your thigh and keep that deep abdominal engagement so here we go we breathe out we stay five four three two one release two more times exhale five four three two one and release last one exhale five four three two one and well done squeezing the inner thighs together stretch your arms out to the t position we're gonna work our oblique muscles for the spine twist to find we inhale rotating the lower half of the body from the waistline allow the leg to travel together as one unit exhale back to center over to your inhale exhale inhale anchor the shoulders down exhale keeping the thighs together as d as of you only have one leg you can imagine you're a mermaid or merman so you rotating your finger to the left and right from the waistline exhale one more each side exhale and the last one exhale okay lower one foot down second leg down separate the feet a little bit and let's go ahead and interlace our fingers place your hands to the back of your head my assistant is wandering around today and all right now moving on to our chest lift so we're going to work our rectus abdominals so the six-pack muscle here elbows are off the floor here as you breathe out again work onto that tv and muscle the deep abdominal i want you to then melt the lower spine to the floor using your abdominal not your glute not your bottom muscle then lengthen the spine and lift you stretch your arms place in the back of your thighs lift up a little higher take your arms back behind your head and come on down breath out melting the lower spine lifting the upper back reach your arms behind your thigh lift up a little higher hold that new height and hands behind come on down again exhale lower back resting on the floor arms reaching forward you can use your arm muscle to help you up a little bit more but i really want to see that dent happening in the abdominal take your arms behind your head and release down again exhale in breath lengthen up exhale arms behind and come down and the next one we're going to stay up and add some rotation exhale and reach lift lift lift lift lift and stay lifted stretch your arms over your thigh at rotation from the waist rotate towards me but i wanted to think about going forward reach out something in front of you there and center exhale reach up forward and center exhale in breath exhaust working the obliques muscle here so your external oblique working to lift up higher and center exhaust in bruh exhaust in breath one more each side we're almost there last one we got center grab the back of your thigh bend the elbows can we lift a little higher can we pull that abs a little bit deeper deeper deeper hold hands behind your head it's working and release back down well done all right arms out back to the side of the body fold one leg up to the table top stabilize your center second leg up joining to tabletop hold it up there extend both legs straight up so your transverse abdominis is really stressing out trying to hold it together and hold the legs up there we bend the knee exhale and we bend try to keep that pelvis down and you're not rounding the back to lift the leg out so if you find it challenging to fully extend of the knee because of the flexibility just go to your maximum without actually tipping the pelvis and fall two more times exhaus and we fall last one let's stay there up there dorsiflex your feet your ankle point like ballerinas dorsiflex flex point ballerinas and keep a watch that your feet are of the same height and we flex we point we flex we point we pull the center in we flex we point last one flex we point we bend the knee we hug the thighs for a moment rock left and right if you need to stretch that lower spine just for a moment well done well done all right let's take the foot down one two and let's rotate our body your body towards me moving to our side left stack the legs together reach the bottom arm long underneath your head so you need to create a straight line from the toes and tip of the hands and vice versa top hand goes in front of the chest and what's really important is for you to lift the waistline up so we're not hanging down or swaying down in the spine we're going to maintain we're trying to maintain that spine to be in a beautiful straight alignment which means the bottom obliques have to work okay bottom obliques working front abs working so you don't actually topple forward and the back muscles working too so it didn't actually fall backward okay then here squeezing the legs together then you float the legs off the floor and we start here we breathe that we're going to contract the top oblique muscle and lengthen the bottom oblique muscle to the floor creating a little banana shape here and lengthen on lengthen down exhale reaching and center you want to put a break equally at the front of the belly and at the back of the spine so your abdominal muscles working 50 and your back muscles working 50 and your top oblique is working 100 to lift the legs up and down two more lifts and down last one left and well done okay bend the knees help yourself up come up to your forearm align the shoulder and the elbow now the two version of the side bridge that you can do the first version is a slightly easier version with the bent knee position you can also do this with a straight leg position so i'm going to show you the both of them the buff option first of all i want to really lift the underneath ribcage and the waistline so that you maintain that beautiful spinal alignment top arm here present that chest look forward and as you breathe out press forearm down lifting the pelvis reaching up and down and this is doable for you you can also straighten both legs so increasing the liver of the body increasing the challenge of the exercise and lengthen down so i'd like you to choose a version that suits you today lift and down again who will lift and down and two more left and down last one left well done all right tuck the legs in and let's switch over to the other side side lift stretch out long line tip of the fingers and to the toes pressing the hands down breathe in hey can we sit down as exhale we're left and reach down exhale just really pull up the center contract the top oblique lengthen the bottom one and down again exhale and down and lift you may find that one side's a little trickier for you that you want to work a little bit more on that side and just observe what your body does today one more time please exhale good job all right onto a side bridge pick a position bent knee position or straight legs again align the shoulder and the elbow lifting the armpit girdle the ribcage girl in the waist and stay long breath out let's press down to left inhale lengthening to lower so you're going to resist and exhale and resist the gravity as you go down again exhale and length and exhaust and lengthen last one exhale and lengthen well done okay tuck the feet in onto a quadruped position we have the shoulder and the heel of the palm in one vertical alignment the hip and the knee in one vertical alignment and pushing the floor away lengthening the spine breath out tva transits abdominus pull in and hold that position now lucky to tuck the toes under we're going to float the knees off so hovering slightly off the floor and we stay there for five four three two one we lower down again we exhale we float five four three neck is long two one and we lower now adding a little bit more challenge if this is suitable for you otherwise you can just hold that hovering modified playing position we press up again now stay we walk the feet to the edge of the mat one two bring it back underneath you and then out out and out out and out out two more sets out out last set out out and lower well done now we're going to move it backwards not quite to a plank position a traditional plank position but just slightly somewhere in the midway so breathe out tva in lifting the knees up hold that posture and we step back slightly step back we fold forward forward we step step back go forward forward the pelvis is stable the spine is long we press out hold that center forward forward three more out out forward forward two more out out forward forward last one out out forward forward hold and release well done release the ankle send the pelvis back stretch your arms for rest position a quick one and release let's go to our front please bring your arms along by the side of your body let's do our back extension so this is where we are going to work that intrinsic deep back muscle here taking your arms by the side reaching the sitting bone down towards the feet and really power up your legs so engage your muscles around your legs right bulky there we go we're going to lift that lower abs up power through the arms to the side of your body we inhale we lift the upper back up making sure that lower spine doesn't sway down but you want to power through the abdominal to support the spine and come on down inhale exhale we come down and inhale voila exhale please make sure that your neck is in is nice and long and inhale exhale last two inhale bulky and down you're blocking the camera inhale lift and exhale well done all right bring the foot on the side of your body now pull the abdominal muscle around your back and push off with the arms sit back to your heels for another quick rest position and then let's roll the spine up great let's finish the class with some progressive tba engagement okay so kneeling up we need to sit down buddy come on good job all right now sort of my assistant already now all right so here nice and tall we're going to inhale through the nose think about the ribcage expansion exhale you're going to pull in tight okay so we can have your hands here if you like you can have your hands here for a little tactile cue more than welcome so we inhale exhale five more three two one good job and release just check it out okay well done thank you for joining me and pokey for the class today and really hope to see you on the mat another class have a great 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 #Pilates #Beginners
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Hi mira , i just star and my major problem is the core and the neck thamk you
my favourite instructor,'ve been following your sessions for a couple of weeks and an loving it
I love your video, may you do a few without talking? Just a work out with music, timer, and a bell to let us know when to change position?
14:25 burned
Love the core workout
Omg 😱, as someone who came from Pamela Reif's abs workout, I’ve been looking for alternatives because my lower back always hurt so much during it 😩. At first, this workout seemed way too easy 😅, but now my stomach feels so warm 🥵, like never before, and I finally managed to target the muscles I really wanted to work on 💪! Thank you soooo much 🙏, you’ve got a new subscriber from me! 🎉✨ Keep up the amazing work! ❤
This would be a perfect workout if the cues for in/out breath were more consistent throughout. So many instances where breathing cues only happen towards end of the reps.
Thanks
Just getting back into a workout routine and tried some other core videos yesterday that ended up being too difficult, and i compensated weak ab muscles with neck strain! I didn't feel any burn in my core, only pain in my neck 😭 So today I tried this instead, this is my first time trying pilates and I felt good ab burn and no neck pain! Perfect, will be doing this one again!
I low FWM workouts and this one as well. Since I am beginning can someone more experienced tell me when we do inhale and chest expansion do we fill the lungs and the stomach with air or we just breath in with lungs if you know what I mean. When we inhale do we fill the lungs and stomach with air or just chest? And when we inhale in pilates do we also need to pull our abdomenal muscles in or they are relaxed on the inhale?
Can I loose my belly fat by doing this everyday?
i want to register for the better posture workouts
i am a merman😂 and 115 calories burnt 🔥
I love how you focused on the details but for me the breathing pace was a lot faster than my natural breath so that part confused me.
Awesome video. A proper Pilates video with proper Pilates :):) thank you! I love the pace of your class, perfect timing to understand and perfect timing to perform the exercises. ❤
Hi Mira. Workout for the day done! Thanks🧡
Absolutely love this video , been doing it as my morning routine every day now for a month, feeling amazing !
Day count:
Day 1-✅
Day 2-✅
Your assistant is amazing! 🥰🥰🥰
She's yapping alot
Hi Mira! At 24:28 are we supposed to hold the abdomen muscles in the contract/pulling in position, while breathing at the same time? If so, where do we direct the breath, is it only up to the chest? Thank you for a wonderful class!
Mira you’re so young and beautiful ❤️
Great workout. Thank you very much. I'll be adding this to my regular workouts!
Great video, clear instructions, explanation on what each exercise is trying to achieve. Love the pooch 🐕.. 😍
Hi Mira, the link for your free class doesn't work anymore 😢
Should I repeat it every day?
love this
21:33 You make it look so easy, i was shaking like crazy even trying 😭
Thank you
Hey! What’s the approximate calorie burn of this workout?