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Core on Fire - 10 minute Pilates Core Workout
15K views
Nov 2, 2022
Roll out your mat and come and join me as we challenge our core control and strength. I’ll set the timer, and we will do each exercise for 35 seconds followed by a 10-second rest. Sounds easy?? Let’s see if you still think that when we get to the end of the workout. I will offer variations on some exercises. I want you to do the one that feels right for your body. Relax your shoulders, breath & follow my instructions. The routine is ten minutes long but you can choose to repeat the exercises increasing it to 15 or 20 minutes as you get stronger and become familiar with the exercises. It’s time to get started...... Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Subscribe for regular Pilates workouts: 👉 https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ?sub_confirmation=1 Connect with me via: 👉 http://instagram.com/pilatesmovesyou 👉 http://www.facebook.com/pilatesmovesyou
View Video Transcript
0:00
Hi, how are you? Okay, can you tell I'm a little bit excited? So we're going to spend
0:05
the next few minutes together focusing on our core. Okay, so I have got a timer
0:14
Each exercise, we're going to repeat that exercise for 35 seconds. You're going to get a 10 second
0:21
rest whilst we transition and get into the right position for the next exercise and then it's 35
0:27
seconds and we're on. So in total, there are seven exercises. By the time we get to the end
0:35
of the first round, it will be five minutes, five seconds. Okay, let's call it five minutes
0:41
Okay, we're going to repeat it. So that'll be 10 minutes in total. And then we'll decide
0:45
whether we repeat it again. Okay, you don't need anything. Me, me, you, you're Matt. That's it
0:53
Okay, so I'm going to get into position and so are you. You're going to come and sit down on your
0:58
mat. So get grounded on your sit bones. So you're going to lift your bottom up, pull that fleshy bit
1:04
of your bottom to one side, same on the other side so you can feel your sit bones on the mat
1:09
Okay, timer. We are going to press go in a minute. We are going to put our hands behind our thighs
1:17
So you've got a long neutral spine. From there, we're going to tuck our tailbone under
1:24
come into that C-curve, draw your navel in towards your spine, walk your feet up the mat
1:30
Okay, get ready. Shoulders back. We're going to lift the legs up. So I'm on my tailbone here
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We're going to raise the arms and we're going to hold and breathe and just try and relax here
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So think about shoulders down and back, chest lifted, drawing navel in towards your spine
1:48
Well done. Now, this feels a little bit too challenging. You can bring your hands behind
1:53
your thighs. So we're not letting your arms do all the work, but just giving you a little bit
1:58
of support. Okay. So keep focusing on your breath. Nice and relaxed. Well done. So you've got six
2:05
seconds to go, keep going, keep breathing and three and two and one more. Bring those feet down
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keep that gorgeous curve in your spine, tailbone tucked under so we've rolled back here, hold on to
2:20
the back of your left thigh, take the right arm and reach, rotate, come back to centre, opposite
2:26
side rotate come back to centre breathe in breathe out breathing in and out so you're going to try
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and keep your knees centred feet nice and stable and here it's that rotation in your spine you turn
2:44
your head you rotate the shoulder well done and you rotate your spine you've got 10 seconds left
2:51
and again rotate, well done and just a couple more seconds and you're going to have a little rest
2:59
hold the thighs, you're going to roll up, lengthen your spine, well done. So we're going to roll back
3:04
again, C curve open through those hips, okay raise the arms up, we're going to lift those feet up off
3:10
the mat again well done and we going to tap and tap and tap So you have the option of being here So we lower down Now think of the movement as coming from the hip here That it So we tap
3:25
Okay. And tap. So breathe in, breathe out, in, out, in, out. You're trying to avoid this
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that we're moving from the knee. So remember you can hold on and you tap and lift, tap and lift
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and three, and two, and one more. Take a hold of the back of the thighs, curl up, then come down
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with me, roll down, bring your spine down onto the mat. Okay, bring your legs up, two, double knee
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fold, reach with those arms, curl up, tuck that apple under your chin. Okay, single leg stretch
4:03
We extend one leg, draw the other knee in and switch. So the outside hand is going to support
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the lower part of your leg to stop it swinging out to the outside. Your top hand, you're going
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to encourage that knee, that flexion in the knee, draw that knee in towards you. Well done
4:23
and breathe and breathe and three and two and one more. Hug the knees into the chest and change
4:33
well done. Okay, feet down on the mat, elbows going wide, interlace your fingers, support your head
4:41
you're going to curl up, well done, you're going to lift those feet up, elbows wide and tap, well done
4:47
So you're coming back to that toe tap and the movement again comes from the hip. You're going
4:54
to support your head in your hands. Think about here, engaging your core. Well done
5:02
And tap. Well done. And tap. So we've got 10 seconds left. Remember that you can have a rest
5:09
at any point. Breathe in, breathe out, breathe in, breathe out and rest. Well done
5:17
So you're going to roll onto your side with me and we're going to come down onto our forearms
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So elbows under shoulders, forearms parallel. So lengthen through the legs, heads in line with your spine
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Think about engaging your core. So draw your navel in towards your spine
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And then as you press those heels away, those shoulders are pulled back
5:42
Well done. We're going to hold here. So we're about halfway with this
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well done, head in line with your spine, keep breathing, well done, gently connecting into
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your glutes as well and let me have a look, we've got five, four, well done, three, two, one
6:03
knees down on the mat, okay, you're going to come up onto your hands, hands under your shoulders
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turn the eyes of the elbows in towards each other, take your legs down, extend those legs
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take those feet a little bit wider. So you've got that strong base of support. Now you can either
6:21
hold here, hold your plank, head in line with your spine, pull those shoulders back. If you want
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to add a little bit more you going to take yourself up into a pike You going to come back down into a plank So as you come back to the plank position lengthen those legs switching on into the glutes
6:38
pull the shoulders back and press high and come back to your plank and one more time
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and then that beep is going to go, well done, bring your knees down and press back, well done
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So then we're going to roll round on the mat and we're going to do it all over again
6:57
Five minutes you ace that, that went really quickly. Okay, so hands behind your thighs
7:04
tuck under, come into that C curve. You're going to lift your legs up, now shoulders back, chest
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lifted, so we're here. We're going to hold, we're going to relax, we're going to keep that connection
7:16
with our core. Well done. So think about lifting your breastbone, shoulders back. So you've got
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that rounding here at the base of your spine. Well done. Now remember you can bring your hands here
7:28
give yourself a little bit of support. We're trying not to collapse. Lifting and lengthening
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here we go. We've got six. Well done. And five, four, three, two, one. Hands behind your thighs
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roll up, find that long spine, then inhale, C curve and roll back. Well done. We're going to
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rotate out to the side, back to center, breathing in and out. So the tendency is to potentially
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let your arm and the shoulder do all the work. So we're reaching here. No, no, no. We're going
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going to focus on that rotation of your spine. Allow your head to turn, allow your spine to
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rotate. Well done. And we're going to keep breathing. Breathe out. As you come back
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breathe in, breathe out. Well done. And then roll up, have a little rest. Shrug those shoulders
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Okay, so we're going to go into our toe tap. So inhale, C curve. We're lifting the legs. Well done
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So relax the shoulders and we tap. Breathe in, breathe out. Breathe in, breathe out. Well done
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Breathe in, breathe out. So the alternative if you're getting tired is feet on the mat. Lift one
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knee lower, lift one knee lower, well done. Just be mindful if this is happening, if you're lifting
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here. We're going to try and maintain that C curve with your spine, okay, otherwise we're here
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we tap, well done, and tap, and almost done, tap and change, well done. So roll down on the mat with
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me. Well done. We're going to find our neutral spine. We're going to lift those legs up. We're
9:26
going to reach forward. Well done. And then draw one knee in, single leg stretch and switch and
9:34
switch. So relax your shoulders. Think about lifting the chest. Well done. Then you're going
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to have that apple tucked under your chin So we not tucking the chin too low here or throwing our heads back Well done Okay we got 10 and 9 well done 8 and 7 6 well done 5 4 3 2 and change Well done hug your knees into your chest
10:04
Well done. So feet down on the mat for a moment, make sure you've got your neutral pelvis
10:09
hands behind your head. We're going to curl up elbows wide, but you want them in your peripheral
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vision. And then we're going to lift those legs, toe taps again. So we inhale, exhale
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breathe in, breathe out. Well done. Breathe in, breathe out. So looking through your legs
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looking through here, well done. As we lower the foot, tap. So trying to make sure that as we bring
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that toe down towards the floor and you open through the hip here that we're not arching in
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our lower back. If you feel you are just keep the movement small, reduce that movement, well done
10:47
Give yourselves a quick hug, well done, we have only got two rounds to go. So you're going to roll
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over, I'm going to move the phone to here, we're going to come on to our forearms, taking the legs
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down the mat. So lengthen the legs. So I'm on the balls of my feet, flexing my toes
11:05
pressing my heels back. Pull your shoulders back. Well done. Bring your head so it's in
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line with your spine. So we're trying not to throw our head back or to let it drop here
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So long through the neck, looking down at the mat. So I'm connecting with my core and
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I'm drawing navel in towards my spine. Well done. We've got five, four, nearly done. Three, two
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one. Well done. Bring your knees down onto the mat. Push yourself back to a quick rest position
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Final exercise. Hands underneath your shoulders, finding that long spine. So feet wide
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shoulders back, eyes of the elbows turned in, head in line with your spine. Well done
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You can hold here or alternatively, you're going to push up into a pike
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And then as you come back down, find that length through your spine, shoulders back
12:00
Well done. And we lift, press back and we lengthen. Well done
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And you've got 10 seconds to go. Well done. And you've got four, three, two, one
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bring those knees down and take a rest. Well done. Okay, so that was 10 minutes and you aced it
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Well done. Okay, so now you have to decide, are you going to do another round? Are you going to
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do two more rounds? If you've got time and you're feeling strong, do or just click on one of my
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other videos. We've focused on your core. Find something else, whether it's upper body or whether
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it's glutes or you want a quick full body routine. Thank you so much for joining me. Well done for
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your efforts and remember it gets easier over time. Just listen to the instructions, think about your
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alignment, make sure you're protecting your lower back and just be kind to yourself. Okay, well done
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and I'll see you soon
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