Flow with Mira
5 Pilates Core Strengthening Exercises for beginners: 10 minute at home workout
These 10 minute at home Pilates Core Strengthening Exercises are a quick and easy way to workout your core muscles and sculpt your stomach. Those who women and men who are on the hunt for the easy way to add burn to your stomach routine, these are the exercises for you. Add this onto another workout or do 3 rounds of 5 exercises for a full workout. Sending lots of positive Pilates vibes! Mira xxx
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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 florida mirror today we will be doing five pilates full course strengthening exercises you can do this exercise on top of a workout as a booster or repeat the exercises three times for a full core workout so let's begin the class we're going to start with the hundreds so we're going to do about 10 repetition of each exercise so first exercise the hundreds ten sets of breathing so legs up the table one two arms overhead we breathe in prepare we breathe out we lift the chest extend the legs up to the ceiling or you can go to diagonal position if you are more advanced intermediate level in breath exhale and five two more nine hold drag the knees in and release lower one foot down second down well done number two is what i call a supine dead bug so arms up to the ceiling one leg up second leg up without jolting the belly draw the abdominal in okay now we're going to take the right leg down the left leg stay up the left arm goes overhead so opposite arm and leg and change and over again we got exhale and and hold the center you want to maintain the arch of the lower sponge keep the pelvis in neutral maintain the intra-abdominal pressure and two more sets last set up the table top arms to the ceiling we lower one foot down second leg down and now stretch the legs long arms overhead for the roll-ups we inhale we lift exhaust we pull up the center into the seeker and we go exhale we roll down and arms overhead again inhale just lean exhale seeker inhale exhale chest lift arms overhead and and over and for in breath exhale over and five and breath this is too challenging for you guys you can also bend the knees but lift the chest hold the legs in this position and then straighten the legs and we roll down you can also drag the knees in just to modify it yeah and up and over but if that's not an issue with the legs straight and then just go ahead and continue with the leg straight again and i absolutely lost my count and i'm gonna take this as number eight and exhale roll down and overheat and nine exhale in breath exhale down and overhead and ten exhale up in breath exhale we roll down and up okay we need to come up so we inhale and roll up okay and lift up well done number four the side bend so we're going to do i'm going to do it with my hand down this way you can also modify it with the arms the forearm down and the legs straight so i'm going to do the sideband traditional way and then i'm going to modify it for those of you who like to do the modified version so we lift up and we take the arm over we'll lift up and we come down modification we'll keep the leg straight we'll lift up and i'm over we'll lift and we go down on three left i'm over and left and down i'm gonna do the proper one we'll lift up four side bend over and and on five so you may choose a version that is suitable for you today on six and over and back straight down seven and over and back straight down and eight over two more times nine over there last one reach over back and a quick side stretch and other side all over again i'll do the traditional way and then i'll do the modification and let's go we reach straight on and over look down and we come down again one more for here for the full version and then the modified version will lift and over and back and down and four over and back and down and five over and back and done coming up for the full one six and over and by and down seven left over back and down eight left over up and down two more and over up and down last one left over back and down for a quick side stretch and relays number five is our front support all right get ourself to a quadruped position okay pull up the lower abs so you want to lengthen the lower spine here then take ourselves to our front support position or the plank shoulder over your heel of the palm and second now we take the right leg in you can have the leg floating for more challenging version or you can rest it down to the floor for modified version and reach it out so floating or down either way you can choose and and in out stabilize the pelvis and your trunk and thresh and up exhale and out on force five six seven strong arms eight nine last ten we haul for ten nine eight seven six five four three two one one knee in second in bent bottom to the heels stretch arms for four quick rest position and roll up the spine well down that was five exercises to strengthen your core repeat this two more times for a full core workout rewind the video and start all over again 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 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Is there like… a level zero? Even these have been way too hard for my level 😭
The detail Mira gives for each workout is so helpful and informative too!
10 minutes is all I had today and this class was perfect. Thank you so much Mira!!❤
I feel like I dont have enough space in my hips/spine to tuck my bum and activate my deep inner core for the role ups. Do you have any tips?
Any suggestions for a substitute move for the "side bend" pleaseee? Just not strong enough yet for that (wrists aren't able to support for that many or forearm skin gets damaged with the modification) 😔
Awesome ! I love that. I’m going to it and share with my students
This was a great workout!!
I used this as a booster/burnout, and boy did it work! I love Dead Bugs: hits the abs v. well. The 10 Side Bends were a great challenge: I am no used to doing that many. Thank u!
If you are new like me , this takes determination, lots of practice ,But it’s not complicated and it straightforward instruction and I hope it will be so so worth it thank you Mira you are the best 🙏🏻
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