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Push Beyond Basics: Achieve Core Excellence with This Intermediate Routine!
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May 30, 2024
Join our channel and gain access to live classes and replays: https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ/join Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Need help growing your business? I did, and I highly recommend getting in touch with Mark at π https://clixoni.com/ In this workout we will build intensity whilst focusing on the correct form to complete & achieve these challenging workout. Trust me β¦. You are π― going to feel this!! Itβs one of my favourites, which is a good job as I ended up filming it twice π€£ Connect with me via: π http://instagram.com/pilatesmovesyou π http://www.facebook.com/pilatesmovesyou #pilates #CoreStrength #IntermediateWorkout #FitnessJourney #PilatesRoutine #BalanceTraining #StrengthTraining #WorkoutMotivation #PilatesChallenge #FitnessGoals #PilatesCommunity #HealthAndWellness #ExerciseRoutine #BodyMindConnection #HealthyLiving
View Video Transcript
0:00
Okay, we are going to focus on our core
0:04
I'm not going to lie. I've already filmed this workout once, and the microphone didn't work, so we're going to do it again
0:11
And I can tell you wholeheartedly you are going to feel this
0:16
There's a little bit of dreading me. I'm thinking, oh my gosh, have I got enough in me to do this again
0:21
But we're going to do it together, okay? So we can do this
0:25
Absolutely. We're going to start lying down on our backs. We're going to come down on the mat together
0:32
It's going to be so much fun. Okay, you're going to find that long spine
0:37
We're going to draw our chin down. We're going to round our spine
0:41
Draw your eye line down to your belly button. Press the arms forward
0:45
Relax those shoulders and start to roll back off your sit bones
0:51
Pause here. Take your hands back behind your thighs. Draw your navel in
0:56
Gently pull. We increase that curve. in the spine, we're going to reach the arms forward. We're going to draw one foot up, bring that
1:06
foot down, and then switch sides. And again, nice, take you down. Good. Breathe. And again
1:21
nice, well done. We're going to go four, and then we're going for three, scoot
1:29
loop in two and last one. Okay, we're going to roll up a fraction
1:37
and we're going to raise those arms up. And as those arms come down
1:43
we're going to start to roll back. But then we're going to roll up
1:47
We're going to lift the arms up. And as they start to come down
1:52
we're going to start to roll back. So you know the score. We roll up, lift
1:58
we're going to roll back down. Roll up, lift, and roll back down
2:08
Okay, one more time, roll up, lift, arms come down. And this time we're going to roll all the way down
2:17
You can bring your hands on the outside of your thighs, if you wish, and relax
2:23
Good. Walk those feet in. So, take in a moment just to rest of
2:28
set on your mat. Raise the arms up. So we're going to keep the feet planted on the mats. We're
2:35
going to keep the pelvis in a neutral position. Take a breath in. And as you breathe out
2:40
we're curling our up, lifting our chest, pressing those arms forward. Now take you right foot
2:47
off the floor, your left foot and hold here. So you've got various options with this
2:52
You can keep reaching forward. You can raise the arms up or you can bring your hands behind
2:58
your head. We're going to tap those toes. One, two. Keep going. We can be here. Three, four, keep going
3:09
Five and six. Alternatively, you're here. Seven and eight. We've got two to go
3:20
And ten and pause. Lift those arms up and then curl all the way down
3:28
We're going to curl up again. Take a breath in. Nable to spine. Chin lifts, chest lifts, press. Okay, I want you to take the arms up, press the arms forward. Lift the legs, extend. We're going to go four and three, and two, and one. Bend those knees, raise the arms up and curl all the way
3:58
Well done. We're going to go again. Take a breath in, curl up, reach forward. Hold. Extend the legs. Nice. And we're going four, three, two, one. Bend, lift, roll down. I'm not going to lie, my core's on fire. Oh, my
4:28
My goodness, okay, three, two, one. Let's go again. Curl up and reach
4:34
Nice, straighten those arms. We've got this. Four and three. And two
4:44
And last one. Okay, bend, lift, roll down. Bring your hands behind your thighs
4:53
Have a well-deserved hug. Just relax those shoulders. your head from side to side. One more time. Good. Come to centre. We're going to hook the back
5:07
of the thighs as we curl up and we're going to try and create that curve in our spine. Bring
5:12
your eye line down towards your navel. Relax your shoulders. Start to gently roll. So the more
5:19
of a curve that we have in the spine, A, you're going to feel this on your core, but we want
5:25
that movement to be smooth. Nice. controlled and two and one and roll all the way up. So rather than flattening the back
5:36
keep that curve in your spine. Bring your toes to tap onto the mat here and then press
5:43
those legs away. Inhale, exhale. Breathe in, breathe out. You've got the option of releasing
5:54
here Nice And again And we going to go four And three I still smiling
6:06
Two, are we smiling at home? And we're here. Bend. Good. Slowly
6:12
Find that curve. Roll down. Roll back up. And find that curve
6:19
Roll down and roll back up. Good. You're going to go two more
6:24
Curve. roll, lift. And one more time, curl, roll and lift
6:33
Hold here. So if we've got a flatter back here, a long spine
6:39
come back to that curve. So you're going to extend one leg
6:44
and then you're going to switch here. Keep the spine curve. Try not to flatten
6:50
Curve, tuck. And again, 립, We're going eight, seven, six, five, four, three, two, one. Knees come in, curve and slowly roll all the way down. Nice. Well done. We are going to roll up again. Okay. So keep
7:22
Those elbows locked. Draw your chin up towards your chest. We're going to rock for four
7:28
We're going to go four. Keep it small. Three. And two. Owee
7:36
And all the way up. Extend the legs. Bend. Find that curve
7:44
Roll back and over we go. So nice and light as we go over
7:50
Draw the knees in to your chest. Start to roll your spine back down onto the mat. As you lower those heels
8:02
find those legs, lift your chin towards your chest and roll back up again. So we're going
8:09
to roll back slowly, chin tucked, take the head back, press those legs away. Tuck the knees
8:18
Start to roll down. Keep the thighs. Knees close to your chest
8:25
Lower the calves down. Lock those arms in place and slowly roll up
8:32
Rolling back and lift and press. Good. One more time. We bring in the heels down towards our bottom
8:44
Good. You bring the heels down. We lift the chin towards our chest
8:50
and we slowly rock up. up and then slowly find that control
8:57
Press and over we go. Really nice, well done. The knees soften, we roll the spine down
9:10
Gorgeous, well done. Extend the legs. Press the arms to the ceiling, relax here
9:18
So lower one arm away, it's the opposite. it leg. Good and then slowly return to centre. So for me it's left leg right arm. So find that
9:32
opposition. Keep centred here and lift to centre. Inhale. Exhale. Inhale. Inhale. Exhale. Exhale
9:46
And again. So ribs stay heavy. Lower back stays heavy on the mat
9:55
Nice, well done. We're going four. Breathe out. And three. Breathe out
10:04
And two. Good job. Last one. Nice. bend those knees, good. Bring the legs to a right angle
10:16
Take your arms above your head. Take a breath in and as you breathe out, curl up and press
10:24
Extend one leg, tap one toe. Not one toe, one foot. Toe reaching down, other leg drawing towards you
10:34
We're going six. Five, yes, I know lots of reps. Four. Three, two, one
10:48
Switch those legs, draw the leg towards you and tap eight. Seven, well done
10:57
Six, five, four, three, and a two, and last one
11:09
Good, extend. Lift the arms up and curl all the way down
11:16
Nice. Bend those knees. Well done. Okay, same side. So the knees are bent
11:24
You're going to do left arm, left leg. Reach away from your center
11:28
Come back. Inhale. Exhale. Breathe in. Breathe out. Good
11:38
You're doing. great. Yes, I know. I can really feel this too. I wasn't joking when I said, sorry, I can't laugh
11:52
If I laugh I won be able to do this Okay And you should have seen my face when I realised the mic hadn been on Okay take the arms overhead I finding the positive in this
12:06
and then I'm getting an amazing workout for my core. You are too. Okay, extend, bend, lift the arms
12:16
curl all the way down, take the arms above your head. Lift the arms, come forward, lift your chest. Extend
12:25
bend, arms left, curl all the way down. Go two more. Curling up and reach. Extend. Bend. Arms left. Curl all the way down. And one more time, curl all the way up, left, lower, arms left and roll down. Okay, sweet those arms
12:55
bring your legs in, give yourself a well-deserved hug, relax those shoulders. Just twirl your feet around and then go the opposite way. Nice, well done. Okay, we are going to bring our left thigh in towards our chest and then press your right leg away. We're going to lift our chest and press this right leg away and then curl up and lift your chest as much as you can
13:25
So then we're going to lift this leg up and lower. And lift
13:30
So my lower back is staying heavy on the mat. So create as much flexion in your spine as you can
13:40
Pull that leg in and one more time. And then switch. Four
13:51
Three. Nice. Two. and last one, bend. Hold the back of both sides, curl up as much as you can. Press the legs away. Curl up and switch. And switch. And six. And five. Four. Ooh, three. Keep that chest tall. Two. One. Bend the
14:25
Knees and curl all the way down. Yes, that was really good. Well done. Relax. Okay, we've totally got this. Bring your feet down onto the mat. Just resetting here. Okay, right. So we're going to combine our spine curl now with our curl up. So I want you to take your arms above your head. Relax your shoulders. Feet planted
14:55
hip distance apart, took your pelvis, your lower back in prints, peel your spine off the mat and come up
15:02
into your bridge. Start to melt your spine down. As that spine melts down, you're going to lift
15:10
your head and you're going to press those arms forward. Take your feet away from the mat. Three
15:19
two, one, lift those arms above your head. As the arms come forward, and the arms come forward
15:25
start to bring those feet down onto the map. Curl all the way down. Take the arms above your head
15:34
tuck your pelvis and start to curl all the way up again. Hold here. You're doing really well
15:43
As you roll down the spine, your chest is lifting up off the mat. You're going to bring the legs to double knee fold. You're going to take those arms above
15:55
your head. As the arms come forward, the feet are coming down. You're going to take the arms up
16:03
above your head. You're going to roll down. And then we're going to start to peel all the way up
16:11
into our bridge. You're doing amazing. Okay. So spine starts to roll down. Curl up, press the arms
16:19
forward. Nice. Lift your chest. Take the feet off the floor. Press those arms up overhead
16:29
As those arms come forward, your feet come down. Lift the arms up and roll your arms back and your spine up off the mat
16:42
Pause here. One last time. We're rolling down. We're curling up. Press forward. Feet are coming up off the mat
16:52
Those arms go above us. Their legs are coming down and we're going to roll all the way down
17:00
And I'm going to reset because I am rolling off my mats
17:06
Okay, you're doing great. So we come all the way down. Fabulous
17:11
Okay. So arms down by our sides. So I want you to take your left arm out to the side and bring you right hand behind your head
17:24
Okay. We're going to curl up and I want you to think of it as an oblique curl up
17:29
So we're turning. So my right shoulder is coming across as I lift in three, two, one
17:37
Chin lifts and I roll over to this side and I keep my pelvis as square and as centred as I can
17:45
Keep this hand hovering up off the floor. Draw this knee in towards you
17:51
Lift that shoulder a little bit higher. Press the leg away. and in and extend So I using my right foot on the mat to give me stability And one more time Good
18:07
Bring that foot down, bring your hand behind your head. Rotate through the center over to the other side
18:14
Reach with the right arm, lift that left shoulder as much as you can
18:18
Bring the knee in. Extend and in. Extend. and three and two and last one good
18:35
Good. Bring your foot down. Come back to the middle. Bring your hands behind your head
18:43
Curl all the way down. Good. Curl up centre. Twist both hands behind your head. Support your head
18:51
curl up as much as you can. Bring that knee in. Reach
18:57
And reach. And reach. One more time. Good. Knee
19:07
Foot comes down. You've got this. Curl through the middle. Across. Extend
19:15
Nice. Keep lifting. Keep pulling in. Keep the back of the ribs heavy on this map. One more time. Foot, curl to centre and curl all the way down and relax
19:36
Okay, we're going to roll over onto our tummies. We're going to go into Cobra and we're going to
19:42
release stretch out our abdominals. So we're going to roll onto our side here. Okay, I'm just going to
19:49
move my mic to here. So we want the feet wide, heels together, surrender position with the arms
19:59
thumbs lined up with your nose, press the crown of the head away. Okay, imagine a marble under
20:06
your nose, start to roll it up the mat. Lift your chest. Keep lifting and then when you can't
20:13
come any higher, start to press into the floor with the palms. Think about
20:19
extending the spine. You lift and we pause here. So I try and keep the shoulders nice and
20:26
relax. Think about how your spine's moving. So press the hips forward. Think about your
20:34
navel coming down towards the mat. Then the ribs, then your chest and then lengthen that spine
20:42
Pause and lift again. So a sequential as you can. So we will jump on the spine moving as one. That's nice, good. Control. Take your time. Good. And then slowly
21:02
release by softening the elbows first. Yes. So we want to work on that mobility. Good. That control
21:12
Yes. Good. Two more times. Okay. So I'm consciously. thinking about working down my spine
21:23
Keep going, keep going, keep going. Nice, relax those shoulders. And then you're working as slowly as you can
21:36
back up your spine. Yeah, really nice, this is your last one
21:45
Good, yes, all the way. Nice. And then slowly, slowly down. Good job. Great job. Okay, bring the legs together. Hands under shoulders. Slowly, slowly
22:15
Lift your chest away from the mat and come into your cat position
22:20
Draw your chin up towards your chest. Bring your hands underneath your shoulders
22:25
Press into the mat, curve and lift as much as you can. Slowly release
22:34
So we're turning those core muscles, this abdominal muscles, off as we release
22:40
And then lift and press again. onto the mat. Relax your shoulders and then just sliding those hands down by your side
23:26
palms face up to the ceiling. Just relax here. Your hard work is done. Wonderful. So thank
23:41
you for joining me. I really enjoyed that and I hope you did
23:45
too. If you have yet to subscribe, can you hit subscribe right now and then join me many, many
23:55
many more times because we've got lots more fun to have together. Thank you. I'll see you soon
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