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Spicy Core Sculpt: Feel the Burn in Just 10 Minutes
2K views
May 30, 2024
Join our channel and gain access to live classes and replays: https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ/join Blimey … I felt this one, during and after wards & I am very excited that you know get to enjoy the fun and challenge. This is a super effective, 10 Minute Core Focused Workout, which I feel would be best described as ‘SPICY’!! A great workout to do in isolation or when you are looking for a ‘finisher’ after a run or gym workout. You are going to love it, ermmm maybe not at first but it will grow on you 💯as you feel the benefits of your hard work . ENJOY !!! Xx 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
Thank you for joining me today for this core workout
0:03
Okay, we're going to sit high on our sit bones on the mat. Breathing in, relax your shoulders, lift the crown of your head towards the ceiling
0:14
Take an exhale. Inhale again, draw your chin down towards your chest
0:22
Start to draw your navel in towards your spine. We're going to press the middle of our back to the wall behind us
0:28
Exhale, reach those arms. forward. Relax your shoulders. Breathing in again and then start to exhale, rolling back. We're going to roll back off our
0:40
sit bones. We're going to take our feet up off the mat here and we're going to find our balance
0:47
You're going to press the fingertips towards the floor and you're going to breathe out and lift those
0:52
arms up. Inhale lower. Exhale left. And two more. and one more
1:05
Reach the arms forward. Lower the toes to the floor. Left and left
1:13
Breathe in, breathe out. Breathe in, breathe out. Just two more. Well done
1:23
Bring the feet down onto the floor. Hands on your thighs if you wish
1:28
and then start to slowly roll all the way down onto your mats
1:34
bring your arms down by your side. Collarbone nice and wide. I'm going to reach the arms up to the ceiling
1:41
keeping those shoulders nice and relaxed. And then we're going to take a big inhale
1:46
breathing out together. We start to lift our head, thinking primarily about lifting that chest
1:53
shoulders away from the mat, reach the fingertips down the mat, your navel in and down towards your spine
2:02
From here, we're going to take the feet away from the floor. And then you're going to bring your right hand onto your calf
2:09
left hand to the top of that knee. Draw that leg in. Extend the opposite leg
2:14
And then we switch and switch. Breathe in, breathe out. And again
2:24
So single leg stretch, just the most, gorgeous exercise. Feeling this in your core. We're working through those hips, extending and
2:34
flexing. Breathe with the movement and four, three, two, one. Knees at a right angle. Raise those arms up
2:47
and then roll your spine down. Walk your feet down onto the mat. Okay, we're going to raise those arms
2:55
up above our heads Back of the ribs heavy on the mat Start to tuck your pelvis peel your spine up off the mat come up into your bridge here Start to roll the spine down and as that spine rolls down you going to lift your head Press the arms forward Come into your curl up Take your feet away from the floor here
3:20
Extend both legs. We're going to go scissors for four, scissors for three, scissors for two
3:27
One more. And then we're going to bend those knees, reach those arms up. We're going to curl all the way down
3:36
the arms above our head, bring your feet down onto the mat, and we go again. So we're going to tuck
3:43
rolling up into our bridge. As we start to roll your spine down, you're lifting your head, your
3:50
chest, press those arms forward. Feet come off the floor. Slowly extend those legs. We're going
3:57
four and three and two and one more. Extend the legs. bend the knees
4:08
and then raise those arms up and then roll all the way down
4:14
Were you shouting at me then telling me what we should be doing? I wouldn't blame you if you were
4:19
Okay, we're going to take those arms above our head one final time
4:24
Take a breath in. Breathe out. We curl up, you know what to do, we reach here
4:30
We're going to take the feet off the floor. Slowly extend those legs
4:34
Let's go for four. and three, and two, and one more. And then we bend those knees, lift those arms
4:47
roll all the way down, bringing your feet onto the mat, and arms down by your side
4:54
Well done. Okay, we're going to raise the arms up. Yes, we are
5:00
We're going to interlace the fingers. We're going to bring your hands behind your head
5:04
Drawing those elbows slightly forward. Curl up with me. Okay, let's take the feet off the floor
5:11
Keep those elbows slightly forward. And I want you to rotate, lifting that left shoulder away from the mat
5:19
Draw the right knee in towards you. Roll back to the centre
5:24
Curl all the way down. Curl up, rotate to the opposite side
5:30
Great job. Come back to the centre. Curling down. again. We curl up, we twist, draw the knee towards us. Knees return, centre, curling down
5:47
And one more time, lift. Well done. Centre, curl down, bringing your feet down onto the mutt
6:00
Awesome, well done. Okay, we're going to take the feet off the floor
6:06
Just reset here. Bringing the legs to double knee fold. Have your knees and your feet together
6:12
Interlace your fingers. Bring your hands behind your head. And then curl all the way up here Press those knees out wide Tap one foot to the floor Return Opposite side
6:27
And tap. And tap. And four. And three. You've got this. Two
6:40
Last one. And curl down. Bring those knees together. extend your legs here
6:48
So I've got my heels together and the toes are turned out
6:53
So back are the ribs heavy on the mat. Curl up, lift your chest
6:58
Press those knees out wide and extend those legs. And again, breathe in, breathe out
7:08
And two more. One more. Extend the legs. Keep that turnout in the hip
7:15
Lower one leg down, lift. Press wide. Extend, lower and left and again. Good job. And this is your last one. Here we go. Well done. Bend those knees, hug and roll all the way down and then just roll those knees
7:45
from side to side. You're doing a great job. Well done. We are almost, not quite, but almost done
7:54
So we're going to ring the feet down onto the mat just to reset our spine here. Fabulous. Okay, arms down by your side
8:04
Feet come off the mat. Extend those legs. Okay, so we're going to challenge our coordination here
8:11
So you want the arms in a vertical position, you want the legs in a vertical position
8:15
So left arm goes above your head. Left leg lowers. Lift. Switch
8:23
Left. Pause. Now lift your chest and press those arms forward. We go left side
8:32
We go right side. Well done. We lift the arms up and we curl all the way down
8:41
And again, left. Nice and right. Pause here. Curl up, press those arms forward
8:52
Left side. Nice job, right side. Good, lift the arms. Curling down
9:03
One more of each. Good, keep the back of the ribs heavy on the mat
9:09
Draw your navel down towards your spine. Curl up, press the arms forward
9:14
One on this side. One on this side. Good, knees and roll all the way down and then just roll those knees from side to side
9:28
Awesome So you going to bring your feet down You going to roll over onto your right side You going to come all the way round You going to come into a four point
9:39
kneeling position. So we start for a moment with the hands underneath the shoulders, knees underneath
9:45
the hips. But then you're going to walk your hands round to the right side of the mat. And then from
9:51
here, we're going to lift up and curve our spine. And then gently press that left hip over to
9:59
that left side. Come back to the centre. Press over to the left. Back to the centre. Find that longer spine
10:09
Come back to the centre. Pausing here. Here we go. We're going over to the left side. Walk the hands round
10:17
Lift in your centre. Tuck, curl. Pause. Press to the right and centre. And right. And right. And
10:29
centre and last one. Relax. Come all the way into the centre. Hands under shoulders, long spine
10:39
took the toes under. Lift into your pike hold. Lift one heel off the floor and then slowly switch
10:51
Shift the weight from one heel into the opposite heel and switching
10:59
And switch. And just the last couple here. Good. Lift both heels
11:07
Walk those hands down the mat. Come into your plank. Knees come down
11:12
And then slowly rock back. We haven't finished just yet. Just bear with me
11:18
And then rock forwards. Bringing your shoulders over your wrist, connect into your glutes, into your core
11:26
Press back. So if you've enjoyed today's workout, just a reminder that I have a live classes membership on the channel
11:37
The cost is minimal. And for that cost, you get two live lunchtime classes a week, 12.45pm UK time
11:48
But those classes are recorded and they get updated onto YouTube, my channel, straight after the class to enjoy at your
11:59
your leisure as many times as you want, members only have access to those workouts
12:06
So along with this free workout each week, we could potentially be working out for at least
12:12
three times a week together. How fabulous would that be? Okay, if you need any more information
12:18
and you're not sure how to join, you can always message me. Come and sit back here
12:25
Can I just remind you how fabulous you are? It's not easy working out on your own at home
12:34
I do appreciate your hard work and that you choose to join me and work out with me and I want you to feel really proud of yourself
12:43
Well done. Awesome job
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