Pilates Core Workout for Seniors & Beginners // Mat Exercises for Lower Body

Pilates Core Workout for Seniors & Beginners // Mat Exercises for Lower Body



Strengthen and lengthen your way to less back pain and better posture with this awesome core workout! You will stay on the mat the whole workout and challenge your glutes as well.

A strong core and pelvic region is important for supporting the lower back and is crucial for good posture.
This video will quickly become one of your favorites!

As you complete the exercises be mindful of keeping your core engaged throughout the entire workout. Think about pulling your navel towards your spine, or having a tight corset holding you in.

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core workout, pilates workout, pilates for seniors, pilates for beginners, beginner ab workout, senior shape, ab workout, mat exercises, pelvic floor workout, exercises for pelvic floor, lower body workout

welcome to senior shape with lauren today's workout is a matte core focused pilates class it's going to spend the whole time on the floor so make sure that you have a nice mat or a soft rug is perfect as well we're going to work everything from the glute and pelvic region all the way up through the core let's go ahead and get started we're going to start all the way down here on our side stacking the hips on top of each other knees are facing forward in a 90 degree angle from our hips here you can go ahead and rest your head and your fingertips are facing each other all the way down here so knees and fingers facing the front take a big deep breath in and we're going to open this top arm all the way to the side stretching out the chest and the shoulders and let's bring it back in so keeping your hip on the floor and the opposite shoulder on the floor open up nice spinal twist here exhale coming back to center three more times we open exhale close inhale open exhale close one more time inhale open hold it there exhale close leave the legs where they're at and go ahead and move this top arm supporting yourself holding up your head neck with your palm top hand can just be supported right here in front of you we're going to go ahead and pick up this top knee here lifting the whole leg up and down so the knees are facing front think about just picking up that whole leg directly from the hip lift and lower tummy stays engaged belly button is pulled into the core here you should feel this in the glutes and the side of your hip right here [Music] three more two and three same leg we're going to pick this knee pull it in gently to your chest and then we're going to kick it directly out to the side so knee comes forward towards the chest and then directly straight out to the side stretch that leg knee in and stretch knee in and stretch go as slow as you need to take a break at any time three more here and stretch for two last one hold the leg out to the side tap it down and then lift it up so leg lifts straight to the side and left while we're doing this check your form make sure that you're not rolling back think about your chest almost leaning slightly forward lift and lower three more two and one hold that leg up one more time give me little pulses right here little lifts lift for eight seven six five four three two and one release i know that got nice and warm same thing other side you can just roll right over i'm going to switch to my other side here so i'm facing the camera and we're going to go back to that position again knees are forward hips are stacked on top of each other and palms facing each other take a deep breath in exhale as we reach all the way out opening the chest and come back to center open leaving the bottom hip on the mat open and close one more inhale hold this last one another second and bring it back to the front knees stay facing forward go ahead and support the head and neck with this hand opposite hand is supported in front of you belly button to the spine picking up this top leg we left and lower left and lower belly button pulled into the spine make sure you're breathing for five four three two and one here come those kick outs so knee comes towards the chest extend the leg all the way to the side knee in and extend so you're in one nice straight line when you extend this leg think about lining up your shoulders hips and that ankle extend knee in extend legs getting heavy keep it up there we've got two more knees bend it out knee extend it out hold it here here's our leg left tap and left doesn't have to go very far or very high and again make sure that we're not leaning back keep that chest slightly forward and lift oh this side feels harder doesn't it for three two and one almost there let's pulse it here for ten nine eight seven six five four three two and put it down nice job go ahead and roll onto your back [Music] we're going to come all the way up onto our elbows making sure again the belly button is pulled into the spine and elbows are underneath our shoulders most important thing here is to not slouch down i need you to go ahead and pick up that chest feeling a nice stretch through the shoulders here belly button to the spine i want you to bring in this front leg again knee to the chest and then extend that leg forward knee and forward so it stays floating above the ground knee in stretch it forward knee in and stretch four three two hold that stretch forward here now lift that leg we come up and down up and down think about stretching the leg and making it longer in front of you like someone is pulling on your toes we've got three more two and one let's put those two together so we're gonna go knee in extend it out now lift and put it down that was one two left and lower tummies in left and lower for four we're halfway there five extend lift and lower knee in push it out two more remember to stay lifted out of the shoulders and put it down other side i have an option for you here too if you've been doing this for a while and you feel strong in your core an option is to lift the other leg so instead of that foot being on the floor you can hold it here in a top position and it's really going to engage that core i'll do a few like that so other knee comes in and we extend it out knee in extend it out so it looks like that i'm going to go ahead and drop that front leg back down but that's just a little bit of an advanced version if you've been doing this for a while and feel really good in that core it's a nice challenge to try three more extend two hold the leg out here we go we lift and drop lift and drop try to keep that leg hovered slightly off the floor lift and drop for four [Music] three tommy's in two here comes our combo knee in extend lift and down knee in extend lift and down tummies in lift up out of the chest knee in extend we're almost there four more four three [Music] knee in extend lift last one pull it in extend lift and down nice job go ahead and relax that back all the way onto the mat last thing for our legs today [Music] do a little pelvic tilt so you're the small of your back your lower back is pressed in against the mat hands at our sides i want you to lift both of those feet and legs to the ceiling then i want you to put your heels together in your toes apart so it's a little turn out here turning out from the hips and try to straighten those knees as much as you can again belly button is in lower back pressed into the mat we're going to bend our knees going out to the side and then we're going to push it straight back up so this is like a little ballet plie doing it on the mat bend knees and toes out to the side and push it back up imagine you have a tray with some heavy weights on it and we're lowering it and then pushing it straight back up to the ceiling double check your core here that lower tummy it's pulled in nice and tight and press into the mat and push whoo give me four more lift for three push two push last one bend those knees and drop them to the mat walk the heels in a little closer to your bum relaxing the head neck and shoulders i want you to lift those hips all the way to the ceiling in a little glute bridge here and then slowly rolling back down one vertebrae at a time with our little glute bridge so we lift hips to the ceiling relaxing hand neck and shoulders and slowly lower down we lift and lower left and lower three more for two last one let's hold the hips up again here as high as you can give me a little pulse here a little pulse teeny little lift squeezing those glutes together lifting the hips give me four three two and lower down we're going to do that again this time you have the option to lift your arms straight to the ceiling here we go we start slow lift slowly lower down think about pushing through your heels you're gonna feel this in your legs your quads your glutes and your core left great exercise for lower back pain as well four three two let's hold it up here little pulses here just an inch or two little squeezes four four three two and lower down take a little break hug those knees into the chest stretching out your glutes a little rock and roll here whatever feels good to you now we're gonna do the same thing but changing the position of our legs just a bit to work a different side of our pelvic floor and the glutes this time our feet are going a little bit wider and then i want you to come up onto your tippy toes so again drawing them a little closer to your bum on your tippy toes hands on the floor tell me in we lift the hips and slowly lower left and lower lift and lower as high as you can go four more here and three two one hold it up again here time for the little pulses here give me eight seven six five four three two and slowly lower down we've got one more set relax the heels here for a second make sure you're breathing readjust your alignment press that lower back into the floor belly button into the spine back up on those tippy toes we lift drop it all the way down lift the hips tap the hips left and lower if this is too much go ahead and drop your heels we're still working the glutes and the core and the thighs four four three two and one hold it up here final pulses then we're done with the series give me four three two and one relax it down again pull those knees in [Music] relax the back and maybe rock and roll around whatever feels good [Music] and then drop the feet to the mat our next exercise is called dead bug staying here on her back again little pelvic tilt here belly button in and we're going to lift our feet to a table top position it just means our shins and we're trying to keep it parallel to the floor and then keeping the knees stacked on top of the hips it's natural to want to bring them in to engage those lower abdominals try to keep the knees a little bit further out and then our arms are going to reach forward again most important thing tummy is sucked in if you're just starting i want you to start small or maybe just do your legs we're going to extend one leg straight out and then bring it back in opposite leg straight out and then bring it back into that tabletop position adding the opposite arm reaches overhead so back leg goes out front arm reaches behind and bring it all back to center switch extend and back to center this is not easy so again if you're just starting out maybe just do the legs or maybe you just come here and bring it back to center still extremely effective you do you extend bring it back extend i promise we won't be here long keep that lower back press into that mat woo extend make sure you're breathing extend give me two more reach back to center and reach back to center hug those knees in relax nice job not easy stuff on that one we'll work our way up now we've rolled up and we're in a seated position bring those knees in close to your chest and try to sit up as tall as you can belly button's pulled into the spine and we're going to lean slightly back pulling that belly button in rounding the back and then lifting straight back up so leaning slightly back belly button in holding on to those knees and go ahead and use the arms to lift yourself back up we roll back and lift up tommy in lean back scoop that belly and lift two more scoop it lift lean back and left new option here feel free to do that move one more time different option is to lean back and take that front arm we're going to reach it out to the side behind us and then bring it back other side we lean back reach that arm and come back up so again the arm is optional makes it a little more difficult working a little bit more of those obliques the sides of our core take it back extend reach that arm back and lift you do you maybe you just go back an inch or two and that's great the farther back you lean the harder it's going to be open bring it back and left let's try four more scoop it back reach center and lift take it back reach center and lift are you breathing two more back reach center and lift back reach center and lift beautiful all the way back on our backs one more time gently let yourself roll down here and this is called a knee plank press so instead of doing a plank on our forearms or hands this is engaging again the entire core what we're going to do is bring the knee in and we're going to resist it with our hands so we're going to pull the belly button into the spine take a deep breath in as we hold it and slowly exhale we're going to push the knee away from us but at the same time trying to draw that knee in so it doesn't look like i'm doing anything but man are you going to feel your core tighten make sure that you're breathing here if you want to take this a step up you can lift that opposite foot but then just push on that one front knee hold it here for five four three two and one put those legs down other side knee comes up again optional what can be on the floor or to make it more difficult off the floor here we go pull that knee in and push it away at the same time resist belly button is pulled in as tight as you can pressing the lower back into the floor go go go harder five four three two one relax last time we're gonna do it one more time this time go ahead and bring both knees in big deep breath belly buttons in here we go push push push and resist it the harder you push the harder it's going to be the more you're working those core muscles hold here for five four three two and one release nice job here's our little treat here our reward extend the arms and legs all the way arms above our head big inhale reach i feel like someone is grabbing your fingertips and someone's grabbing your toes and they're lengthening making your body longer big inhale exhale relax and now we're just gonna roll it straight over onto our tummies slowly and carefully coming up onto our hands and knees whatever's comfortable for you how to get there making sure the knees are underneath the hips and the wrists are underneath the shoulders cat cow stretch here for the core and lower back chin comes up shift those hips back behind us and then drop the chin round the back pulling the belly button up to the spine again nice and fluid chin comes up chest is down reaching up out of the shoulders hips are back release chin comes down rounding the back pulling the belly button up two more times lift shift the hips exhale down drop the chin round that back like a cat last time release that arch that back up nice and high belly button in and then let's shift all the way back into a child's pose sitting those hip bones right on top of the heels extend the arms forward maybe your forehead comes to the mat whatever's comfortable for you inhale exhale one more time hold that stretch here in and out slowly come up sliding those hands towards your knees sitting up nice and tall let's roll those shoulders up and back one more stretch here for all that seat work that we did we're going to get into a little pretzel position so let's go ahead and bend this front knee heel is coming towards the other side and then we're going to take this top leg and just cross it over so again this is a you do you this is uncomfortable at all for your knees then maybe you want to sit you know crisscross applesauce and this you can tighten this stretch by drawing that heel a little closer in but again you do you at your comfort level sit up nice and tall in and then maybe even hug that leg a little closer to your chest that should feel really good on that glute let's take a little twist around arm comes behind us and then we can use that other arm for a little push torso twist here come back to center and let's switch it to the other side bring that leg out and then it's going to tuck behind us heel coming towards the opposite glute and this front leg crosses and again you might find one side feels a lot different than the other and that's normal give it a little hug in to feel a nice stretch in that glute sit up nice and tall breathe in exhale and let's twist around back arm comes behind us and return back to our seated position that's it you made it great core workout today this is a great workout to do in addition to another one or anytime you just need your lower back is hurting and you just need to really stretch release and work those core muscles thanks for joining me today please subscribe to my channel if you haven't already like the video share with your friends and we'll see you next time [Music] you

#Pilates #Core #Workout #Seniors #Beginners #Mat #Exercises #Body

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