35 MIN UPPER BODY & CORE WORKOUT || At-Home Pilates (No Equipment)

35 MIN UPPER BODY & CORE WORKOUT || At-Home Pilates (No Equipment)



Get ready to strengthen your upper body and core with this 35 Minute Moderate/Intermediate Pilates Workout! 😊

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🌸 Mat from Liforme – https://liforme.com/
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🎥 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 Pty Ltd 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 upper body and core focused pilates class you won't need any equipment just yourself and a mat so when you're ready let's begin let's start today's class on our hands and our knees so make sure that your hands are underneath your shoulders and your knees are under underneath your hips let's take a moment to warm up our wrists so just circle your body forward over your wrist and then Circle back inhale as you Circle forward exhale as you Circle back being very gentle here just waking up our wrists now take it in the other direction inhale Circle forward exhale Circle back back two [Music] more and last one beautiful from here gently Point your left fingertips towards your knees on your inhale arch your spine look forward then exhale round your spine and gaze towards your navl one more deep breath in open through your heart and deep breath out as you round your spine and feel the nice stretch for that left wrist return through Center and let's switch sides so turn your left fingertips forward and your right fingertips back towards your knees on your inhale arch your spine broaden through your collarbones then exhale round your spine and gaze towards your navl one more inhale arch your spine open through your chest and exhale as you [Music] round return through center now and turn your right fingertips forward engage your core by really dropping your ribs down towards your hips and pulling your navl up towards your spine find a beautiful long line all the way from your tailbone to the crown of your head and then on your inhale extend your left arm forward in line with your ear then exhale pull your elbow wide down towards your waistline inhale stretch your arm forward and then exhale set the hand down other side inhale reach your right arm forward exhale pull your elbow wide inhale extend and exhale lower two more like this really keep drawing up through your navl keeping your core and engaged last one well done stay with this or if you'd like to add on as you extend your left arm forward reach your right leg back then exhale pull your elbow wide inhale extend and exhale lower other side extend your right arm forward extend your left leg back then exhale pull your elbow wide in inhale extend and exhale lower now if you'd like even more of a challenge as you pull your elbow wide see if you can open your leg out to the corner of the mat then inhale bring everything through Center and exhale lower keep going inhale extend exhale pull your elbow wide open your leg inhale return through Center and exhale lower just four more like this really focus on keeping your hips level dropping your ribs down to your hips and pulling up through your navl two more this is a great way to warm up our core and last one excellent job from here tuck your toes under and press back into a downward-facing dog let's take a moment to Pedal our heels alternate bending our knees as you push the floor away from you and lengthen your spine okay let's wake up our core and upper body a little bit more on your exhale shift your weight forward pull your right knee in towards your chest really drawing your navl up then inhale press back to downward-facing dog other side exhale shift forward pull your left knee to your chest and inhale press back two more like this moving with lots of control last one now let's add on on on your exhale pull your right knee into your chest then inhale extend your right leg back lengthen your spine then exhale pull your knee into your chest again lift up through your belly button and inhale press back to downward-facing dog other side exhale pull your left knee to your chest inhale extend your leg back lengthen your spine exhale pull your knee to your chest round through your upper back and inhale downward W Ward facing dog keep going when you extend your leg back take your gaze to the top of your mat and really find one long line all the way from the crown of your head to the tip of your toes you're doing really well move with your breath exhale pull inhale extend lengthen your spine exhale pull inhale downward-facing dog just one [Music] more well done shift your weight forward now lower your knees to the floor and come down onto your belly place your elbows underneath your shoulders and lift your chest up into a beautiful Sphinx pose roll your shoulders down and back and broaden through your collar bones as you take a few deep breaths then carefully lower your chest to the floor take your hands underneath your shoulders press yourself up and back into a child's pose let's take one deep breath here nice inhale through your nose and exhale through your mouth then very carefully roll your spine up to a seated position shift your weight onto your side and let's come to a seated position with our legs out in front of us separate your feet so that they are hip distance apart and bend your knees sit up nice and Tall really lengthening through your spine and then reach your arms forward in line with your shoulders take an inhale to prepare then exhale round back to your C curve inhale open your arms wide exhale close and then inhale come back up lengthening your spine and again exhale round back inhale open exhale close and inhale come up six more like this when you lower down into your C curve lower your ribs down to your hips and slightly tuck your hips under to engage your abs three more open your arms nice and wide two [Music] more and last one beautiful job return to your C curve with your arms open and let's take some circles for 10 9 eight nice big circles 6 5 4 3 2 1 and reverse 4 10 9 can you round back a little bit more six more five 4 3 2 one beautiful job take your hands behind your thighs and roll yourself up okay reach your arms forward again in line with your shoulders take it inhale to prepare then exhale round back and pull your elbow back with you inhale return through Center and exhale pull your right elbow back inhale Center exhale pull keep going when you pull your elbow back really think of drawing your shoulder blades together using our own resistance here to wake up our upper body three more to go two and a one hold in your C curve and stretch both arms forward on your exhale pull both elbows back squeeze your shoulder blades together and inhale extend exhale pull inhale extend just six more you've got it exhale pull inhale extend four three keep your core engaged 2 and one well done roll up to seated inhale reach your arms up to the sky then exhale vertebra by vertebra roll yourself all the way down onto your back then inhale reach your arms back by your ears then exhale reach your hands towards your hips lift your head and shoulders and roll yourself back up inhale at the top reach your arms up to the sky then exhale roll back down vertebra by vertebra and again inhale reach your arms back exhale roll up using your hands on your legs to help you walk yourself up if you need that support then inhale at the top lengthen your spine and exhale roll back down we're only going to do two more of these this is a challenging exercise for your core last one exhale roll up one last time and inhale reach your arms up to the sky well done take your hands underneath your shoulders now with your fingertips point Ed forward press down through your heels squeeze your glutes and lift your hips up on your inhale lift your right leg to tabletop exhale extend your leg straight out inhale Bend and exhale lower other side inhale lift your left leg exhale extend inhale Bend and exhale lower just six more like this really focus on squeezing your glutes keeping your hips lifted and also keeping your core engaged so that your hips stay nice and still you're doing really well stay lifted through your chest pressing down through your hands two more and last one well done squeeze your glutes lift your your hips up just a little bit higher and then lower your hips down reach your arms forward and lower down onto your back well done find your neutral spine now lowering your ribs down to your hips by keeping a small little pocket of air between your lower back and the floor then lift your legs to a tabletop position and squeeze your thighs together interace your fingers and place your your hands behind your head take an inhale to prepare then exhale lift your head and shoulders inhale lower and exhale curl up lowering your ribs down to your hips just SE small like this keep your chin slightly lower down towards your chest and take your gaze towards your knees when you curl pull your head and shoulders up just two more exhale curl inhale lower and on this last one let's hold our head lifted now for our hundreds extend your arms forward in line with your hips and either keep your knees in tabletop or extend your legs straight up to the sky let's pump our arms it's inhale 2 3 4 5 and exhale 2 3 4 5 inhale inhale through your nose and exhale through your mouth keep going inhale 2 3 4 5 and exhale 2 3 4 five you can do it really pump those arms nice and strong waking up our arms here you're more than halfway keep going inhale 2 3 4 5 and exhale 2 3 4 five nice inhale and exhale keep drawing your belly button down towards the the mat last one inhale 2 3 4 5 and exhale 2 3 4 five excellent job rest your head and hug your knees in okay from here imprint your spine so press your lower back gently down into the mat so there's no gap between your lower back and the floor hug your knees into your chest and keep your head rested on your inhale extend your legs out long reach your arms back by your ears then exhale pull your knees in circle your arms around and then lift your hips up using your lower abdominals and again inhale stretch your legs and your arms out long then exhale pull your knees in and lift your hips up using your abdominals just six more like this when you extend your legs and your your arms out long really focus on dropping your ribs down to your hips keeping that connection between your lower back and the floor pull your knees in nice and slowly lifting those hips up with as much control as you can just two more to go you can do it and last one excellent job from here hug your knees in and just rock the length of your spine up to seated now for a combo you know how much I love a combo so make sure that your knees are bent and your feet are hip distance apart take your hands underneath your shoulders with your fingertips pointed forward and lift your hips up returning to that reverse tabletop position we're going to do a ladder flow so starting with a tricep dip on your inhale bend your elbows exhale press then inhale lower your hips down and exhale lift your knees to tabletop then inhale lower your body down extend your legs out exhale pull everything in and inhale lower your feet lift your hips and this time let's take two tricep dips so inhale Bend exhale extend inhale Bend exhale extend inhale lower your hips exhale lift your legs maybe Reaching Your Arms forward this time inhale lower your body down coming into low teaser exhale come up and inhale place your hands and feet down and again this time we'll take three tricep dips then lower your hips and either keep your hands on the floor to help you or take your hands off the floor for that low teaser exercise well done lift your hips now four tricep dips you can do it keep your hips nice and lifted one more beautiful lower your hips come into your teaser lower down into low teaser High teaser and then set your hands and feet down okay last one let's do five tricep dips you've got it can you bend your elbows a little bit more two more and last one okay lower your hips and this time let's take five of these high to low teasers inhale lower down exhale come up four more remember you can keep your hands on the floor to help you you pick your level here you can do it just two more and last one well done everyone take your hands underneath your shoulders lower down into low teaser and flutter kick your legs you kick kick kick kick now stay with this or if you want that challenge reach your arms forward you've got it try to stay nice and lifted through your upper body keep breathing inhale through your nose and exhale through your mouth just four more seconds 3 2 and one beautiful job rest your head and hug your knees into your chest okay let's roll on to the right side of our body now and give our wrists a little bit of a break so stretch your right arm long on the mat and rest your head on your arm extend your legs out long making sure that your hips are stacked and place your left hand onto the floor in front of you on your exhale lift both both legs off the floor and inhale lower exhale lift inhale lower I really want you to think of using your obliques to lift your legs so think of dropping your left rib down to your left hip to lift your legs up so exhale squeeze the side of your waist and lift inhale lower two more and on this last one let's hold both legs lifted exhale lift your top leg inhale lower exhale lift inhale lower six small keep your bottom leg nice and lifted off the floor you've got it three more two and one now let's take some scissors switch your legs nice and wide you switch and switch nice inhale inhale and exhale keep your legs lifted just eight more 7 6 5 4 3 2 and 1 beautiful join your legs together and carefully lower them down you should have felt that in the left side of your waist okay prop yourself up and let's take a mermaid stretch so inhale reach your right arm up and exhale side bend over to the left then carefully turn your chest down towards the floor return through Center and come back up beautiful let's take it straight to the other side so lower down onto the left side of your body stretch your left arm long and rest your head extend your legs out long and squeeze your thighs together on your exhale lift your legs inhale lower exhale lift inhale lower six more again think of squeezing through the right side of your waist to lift your legs up so exhale squeeze drop your rib down to your hip and lift your legs two more and last one let's hold our legs lifted exhale lift your top leg inhale lower exhale lift inhale lower six more keep your bottom leg nice and lifted four more three you've got it two and one now for those scissors let's switch our legs nice and wide you switch and switch nice inhale and exhale you've got it can you switch those legs a little bit bigger can you lift those legs up a little bit higher just four more 3 2 and one bring your legs together and lower them down prop yourself up and let's come into our mermaid stretch on your inhale reach your left arm up and exhale side bend over to the right then carefully turn your chest down to the floor then return through Center and come back up okay let's now return to our hands and our knees to really work our upper body so make sure that your hands are underneath your shoulders and your knees are underneath your hips find your neutral spine position with a nice flat back and really tighten through your core four so drop your ribs down to your hips and pull your belly button up on your inhale slightly shift your weight back and lower your elbows carefully down towards the floor let me just move Remy out of the way so that you can see let's try that again so inhale lower your elbows down to the floor shift your weight slightly back and then exhale press up and again inhale lower your elbows down really try to wrap your elbows in and exhale press up two more like this and then we'll add on last one good job okay this time inhale lower your elbows down then shift your weight forward squeeze your elbows into your waistline and exhale press yourself back up and again so inhale lower your elbows slide your body forward coming into that low push-up position and exhale press up keep going with this inhale lower your elbows shift forward and exhale press up don't forget about your core here so really keep pulling your navl up trying to keep your spine as straight as possible only two more to go you can do it and last one well done okay from here shuffle your knees back just a little bit shift your hips forward finding your push-up position on your knees time for another combo on your inhale bend your elbows lower your chest down to the floor then exhale lift your chest and stretch your arms out in line with your shoulders inhale return your hands to the floor then exhale press up just like what we did in our push-ups then inhale press back to child's pose and again exhale shift forward inhale carefully lower yourself down exhale lift your chest open your arms out to the side and inhale return your hands to the floor exhale press up and inhale press back to child's SP keep going with this pairing your movement with your breath and really focus on using the strength of your arms to lower your body down and to push yourself up and when you lift your chest and open your arms out really think of squeezing your shoulder blades together keep going you're doing really well I know at this point my triceps and my shoulders were on fire so if you're feeling like me we're all in this together okay on your next one hold with your chest lifted and your arms out to the side then bend your elbows at a 90° angle on your inhal stretch your arms forward then exhale pull your elbows wide and lift your chest inhale stretch forward and exhale pull keep going really focus on squeezing your shoulder blades together as you pull your elbows back again using your own resistance so really focusing on activating your upper body here keep drawing your navl up towards your spine and last one beautiful hold your elbows back and now stretch your arms back keeping your palms down to the floor can you lift your chest a little bit higher and maybe see if you can lift your legs up as well really activating the whole entire Back Body our posterior chain take one more deep breath here nice inhale and exhale release back down good job inhale press yourself up and exhale press back into a child's pose take a nice quick breather here because our final exercise is coming up next okay so shift your weight forward and let's come into a plank position we're going to take some Barrel crawls combined with a side plank to Finish class so finding your strong Plank with your hands directly underneath your shoulders lower your hips and really engage through your core leading with your right arm to start lower down onto your forearms right left and then press up right left then reach your right arm up to the sky opening into your side plank other side leading with your left lower down left right press up left right then open your left arm up to the sky coming into your side plank keep going leading with the right lower down down press up up then open your right arm for your side plank when you lower your body down into your forearm Plank and lift yourself up really focus on keeping your hips still you're doing really well really push the floor away from you keeping your shoulders active activated this is the end of class so stay with me you've done so well two more to go you're so strong keep your hips nice and lifted in that side plank last [Music] one excellent job let's lower down onto our forearms one last time and then interlace our fingers really press down through your shoulders lower your hips and activate through your abdominals now to finish class you can either hold in this plank or let's salsa our hips by dropping one hip at a time inhale as you lower exhale as you lift inhale lower exhale lift you've got it just six more you can do it this is it four more 3 2 and one excellent job return through Center lower your knees untuck your toes and carefully lower your hips to the floor lift your chest roll your shoulders back and just take a few moments in this Sphinx pose pull your hands back towards your hips to really open through your heart beautiful carefully lower your chest down to the floor bend your left arm at a 90° angle and then press down through your right hand to push your body over onto your left side bending your right knee and tapping your right foot behind you you should feel a really beautiful stretch for your left shoulder as well as for your left chest then return through Center and switch sides bend your right arm at a 90° angle press down through your left hand and roll yourself onto the right side of your body bending your left knee and tapping your left toes behind you then carefully return through Center take your hands underneath your shoulders inhale press yourself up and exhale press back to a welld deserved child's purse just let your body completely relax here as you feel all the beautiful benefits of your practice today on your [Music] body then carefully roll your spine up to seated take a nice big shoulder roll and then come to a comfortable seated position on your mat with your legs crossed let's stretch out our wrists so extend your left arm in front of you and carefully draw your fingers back towards your chest then turn your palm towards you and carefully pull your palm towards your chest this should feel really nice for your wrists then lift your arms up bend your left elbow and hold on to your elbow with your right hand really lengthen your spine growing tall through the crown of your head and then maybe see if you can stretch over to your right to feel a beautiful stretch through the left side of your body then return through Center and release your arms other side extend your right arm forward and gently ly pull your fingertips back then flip your palm towards you and press down on the back of your hand to feel a beautiful stretch for your wrist then lift your arms bend your right elbow and hold on to your elbow with your left hand either stay upright or maybe lean over to the left to feel a stretch through the right side of your body this should feel so nice after all the upper body work we did today then carefully return through Center stretch your arms up to the sky and then interlace your hands behind your head with your elbows wide on your inhale open through your heart lift your chin then exhale drop your chin down to your chest and round your spine and again inhale open your chest open your elbows wide then exhale drop your chin and round your spine gazing towards your belly button two more deep breath in open your heart and exhale round being very gentle here last one inhale and exhale beautiful lift your chest and let's release our arms on your inhale reach your left arm up and exhale twist over to your right then return through Center and switch sides inhale reach your right arm up and exhale twist to your left [Music] then return through Center and let's finish class like always with one last big inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's pilates 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 [Music] day

#MIN #UPPER #BODY #CORE #WORKOUT #AtHome #Pilates #Equipment

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