Up next in 10
Work your core on the floor
5K views
May 30, 2024
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View Video Transcript
0:00
So we're going to begin standing at the top of our mats
0:03
I'd like you to stand with your feet close together. So lift the crown over your head to the ceiling
0:09
draw your tailbone down towards the floor. We're going to relax the shoulders
0:14
We're going to just warm up the shoulders by lifting them up
0:18
roll them back, draw those shoulder blades together and slowly release. So inhale and then a nice big exhale
0:28
So as we're just warming up the shoulders, just going to give you a little bit of an explanation
0:34
information about the class. So we're doing a very small standing warm up
0:39
and then we're going to come down onto the mat and we're going to be working our core
0:44
So we're working both the front and the back of the body today
0:50
and just hoping to build strength, stability in that area and of course to challenge you
0:57
Okay, I want you to keep the legs straight. We're going to start to press
1:03
Think about your sit bones pressing back and you're bringing your chest horizontal to the floor
1:10
You're going to feel this down that posterior chain. You're going to press the arms forward
1:16
and then as you come out of this, lift the arms to the ceiling
1:21
bring your hips to a neutral position. Press the arms down and back
1:25
Reach, turning your head to one side. Centre, round to the other side
1:31
Centre, one more time. So spine stays long, gets a hinge from the hip
1:36
Crown of the head reaching away. Draw those sit bones back. Pull your core in
1:42
Press the arms forward. Good, hold and then slowly lift all the way up to the ceiling
1:51
This time circle the arms down and around. Press the arms back and just turn your head slowly for one, two
2:00
We've got two more and centre. Come back to the centre. Now this time as you press the sit bones back
2:09
reach the arms forward, hold. Turn your palms out, sweep those arms back
2:17
and then press those arms forward. Good, two more times. So try not to drop here
2:27
Keep those shoulder blades glued to the back of the rib cage
2:31
You've got one more. Reach forward. Good and then slowly come all the way up
2:40
Step the feet out wider. From here we're going to roll down
2:44
So we draw your navel in, draw your chin down towards your chest
2:48
Think about lifting up and over an imaginary wall. You're going to keep your legs straight as you roll down and reach
2:56
Good, hold here. Take a breath in and as you exhale restack your spine
3:02
This time bringing your arms down by your sides. Find that long spine
3:08
Reach the arms to the ceiling. This is your last time. So we lift up to then roll down
3:16
Keep going, keep going, keep going, keep going. Good. Now I want you to soften those knees
3:21
Bring your fingertips down onto the mat which might mean that you're having to really flex at the knees and hips
3:28
And then think about bottom going up, crown of your head going towards the floor
3:33
So we breathe in here. Breathe out, press and lift. If you're feeling very flexible you can have your palms down on the floor
3:43
If you're feeling very challenged don't worry if your hands aren't touching the floor
3:48
Good, you're going to go one more. Good, we're all going to soften our knees
3:52
And we're going to walk up the mat and we're going to come into our plank position
3:58
So I want you to hold this plank position. Hands directly underneath your shoulders
4:05
Stand into your heels here. Okay, first thing we're going to do is lift the hips and go into a pike position
4:13
Good, you're going to lift the heels. You're going to come down into your plank
4:19
And then you're going to take your left foot off. And you're going to bring your knee over to the right side
4:25
You're going to step that foot back. You're going to switch sides
4:29
So coming across on a diagonal. Good, push up into a pike
4:33
Press your heels to the floor. Lift those heels. Come back to your plank
4:38
Good, we come in across. And step back. And across. Step back
4:47
Lift. Heels. Press down. We're going to do this two more times
4:53
Well done. Twist. Stand strong. Twist. Stand strong. Lift
5:04
So good. One more time. Down we come. Good. Across. Stepping back
5:13
Across. Step back. Hips lift. Good, now whilst you're here, try and press those heels down as much as you can
5:22
Step those feet nice and wide. Good, you're going to walk your hands in
5:28
Just about a hand's length. Hold here. Press those sit bones back. Nice
5:33
Now take one hand off and reach across. Return that hand and switch
5:41
And breathe out when you reach. Breathe out. Good. And again. Breathe
5:49
One more on each side. Last one. Fabulous. Okay, start to walk your hands out
6:00
Come into your plank position. Brilliant. Bring your knees down and then rock back into your rest position
6:08
We're not going to stay here for long. Okay, we're going to press forward and we're going to come into our plank position here
6:16
Keep your feet relaxed but take your knees wide. Work into your glutes as much as you can
6:24
So squeeze your glutes, pull your core in. Take your left arm off and reach forward
6:30
Sweep that arm back. Bring that arm forward. Hand comes down. Stand strong into that side
6:38
Switch. Reach back. Come forward. Down. Now if you're struggling with this, instead I want you to tap, tap, down
6:50
Tap, tap, down. Otherwise, we're out. Press back. Good. So what we're looking for is to keep the hips as still as you can
7:03
So my glutes are fired up. My core is fired up as in my abdominals
7:10
Good. You've just got one more to go of whichever version you are doing
7:15
Well done. Good. Bring that hand down. Slowly rock back into your rest position
7:23
Okay. Keep the hands reaching forward. Come forward so that your shoulders are over your wrists
7:31
Take one arm off. Reach forward. Push back. Bring that hand down
7:37
Come forward. Take the other arm off. Press. Push back. Bring that hand down
7:44
So you can break this down if you want by coming forward
7:49
Pause. Lift. Release. And then push back. If you want to challenge yourself a little bit more
7:58
as you're coming forward, take the hand off. As you're coming back, bring the hand down
8:06
So the movement flows. So it's whichever version works best for you
8:14
Okay. Engage those glutes as you bring the hips forward. And press
8:23
Nice work. You've got one more of each. Nice. And last one. Press
8:36
Good. And come all the way back. Bring those knees together. Nice. Well done
8:46
Okay. We're going to come and lie down on the mat. And we're going to focus on strengthening that posterior chain
8:53
and working on shoulder mobility. I don't know what I'm doing with my arms
8:59
Anyway, you get the gist of it. Let's go down onto the mat. Okay
9:04
So let's come down with control. So we're walking the knees back, you're in a plank position
9:11
and slowly lower your chest to the mat. Bear with me. I'm just going to move my mic so we're here
9:19
Okay. What I want you to do, I want you to have the heels turned in
9:23
the toes turned out, feet just slightly wider than your hips. Take the arms so that your forearms are wider than the mat
9:32
and roughly line your thumbs up with your nose. Press the crown of the head away
9:39
So imagine you've got a marble underneath your nose as you draw your nose down towards the mat
9:46
Roll that marble a couple of inches up the mat. Now pause here. That's the position you want to keep your head in
9:52
Then you're going to start to lift your chest. Press your breastbone away from the mat
9:59
Pause here. Now slowly keep the elbows bent. Draw those shoulder blades together and release
10:09
Lift and release. Good. And we're going to go four. Nice work
10:18
Three. Good. And two. And last one. Lift. Good
10:29
Press one arm. Reach forward. Pull that arm back. Opposite side. Reach. Release
10:38
Try and think about the chest staying lifted away from the mat
10:42
Push your breastbone forward. Good. Try and stabilise in your centre as much as you can
10:48
If you're struggling with this, bring one forearm down as you press the other arm away
10:54
Good. You'd bring that one down. Press out. Okay, we're just going to go last one
11:02
Nice. Good. And come all the way down. Good work. Okay, just relax
11:10
Bring your arms down by your side. Palms face up towards the ceiling
11:16
Okay, again, you're rolling that imaginary marble up the mat. And you're going to lift your breastbone away from the mat
11:24
Reach the fingertips down the mat. And then lift those arms. Press. And lower
11:32
Exhale. Inhale. And again, exhale. Try not to drop your chin. And likewise, try not to throw your head back
11:45
Lengthen through the neck. Good. So you'll feel this on your triceps
11:52
Good. Keep the hands close to the body as you lift. And you're going to go one more
12:00
Hold here. Pulse. Pulse. Pulse. Five, four, three, two, one. Down. Release
12:12
Good. Well done. Bring your hands under your shoulders. Engage your core. Start to lift up
12:18
Now, come into that gorgeous C shape and hold here. Walk your hands underneath your shoulders
12:30
Good. And hold this position. Okay. Going from your long spine, you're pressing into that gorgeous curve
12:40
Think about pushing the middle of your back up towards the ceiling
12:44
Draw your chin up towards your chest. Engage your chest. Engage your abdominals
12:49
Start to relax in your centre. You're flexing at the hips. Tummy sinks to the mat
12:56
Abdominals are nice and relaxed. And you're going to gently lift your nose towards the ceiling
13:02
Reverse this by drawing the core in. Navel to spine. Abdominals engage
13:10
Scoop. Hold. And then slowly, slowly release. Nice. And again, lift
13:30
Release. Pause. Inhale. Exhale. Release
13:44
One more time. Good. Find that long spine
13:56
Walk your hands back down the mat. Hands under shoulders, hips neutral
14:00
Softening the elbows. Lower your chest down towards the mat. Excellent work
14:07
Okay. We are going to take the arms, slide the hands away
14:13
Reach down the mat, palms face up to the ceiling. Just relax for a moment
14:18
Nose is hovering off the mat. Marble under nose. Roll it up the mat
14:24
Press your chest forwards. Breastbone lifting. Good. Pause here. Now I want you to press the palms up towards the ceiling
14:35
And then we are going to rotate round and reach. Lower the arms down. Lift
14:43
Reach behind you. Good. Palms face up towards the ceiling. Hands come down
14:50
Chest lowers. Slowly lift your breastbone away from the mat. Lift and reach
14:59
Round we come. Nice work. Good. Arms lower. Arms lift. Reach all the way back
15:11
Hands round. Arms lower. Release. Good. One more time. This is challenging
15:21
You are going to really feel this on those back muscles. Lift
15:26
Now slowly sweep round. Good. Arms down. If you wish, bring your chest down
15:34
Have a moment to rest. Lift your breastbone again. Lift the arms
15:40
Circle round. Back. Pause. Release here. We are going to lift the chest and the arms
15:50
Breathe in to prepare. Lift your head of action. Lift and press the arms
15:57
Slowly release. Lift. Breathe out. Release. Good
16:09
Two more. Nice work. Last one. Lower and lift. Three. Two
16:25
Last one. Nice work. Relax. Hands under shoulders. We are going to lift again and push all the way back into our rest position
16:43
Enjoy the stretch. Good. Let your chest sink down to the mat
16:49
Breathe here. If this isn't comfortable for your knees, come into this position and rest here
16:55
Well done. We are going to slowly turn around on the mat
16:59
Come and join me. We are going to come down onto the mat together
17:03
We are going to do some variations of dead bug. We are really focusing on strengthening our core
17:07
Either sliding down and having your hands on the outside of your body. Or you can come down onto the mat and do some variations
17:11
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:15
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:19
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:23
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:27
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:31
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:35
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:39
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:43
We are going to do some variations of dead bug. We are going to do some variations of dead bug
17:47
We are going to do some variations of dead bug. You want your collarbone wide
17:51
Palms facing down the mat. Palms facing down the mat. Slide the feet up the mat
17:57
Slide the feet up the mat. Do a couple of tucks and tilts of your pelvis
18:01
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:05
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:09
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:13
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:17
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:21
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:25
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:29
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:33
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:37
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:41
Do a couple of tucks and tilts of your pelvis. Do a couple of tucks and tilts of your pelvis
18:45
And away. Slowly lift in. Now you're going to decide how low you take that leg
18:51
Now you're going to decide how low you take that leg. And lift
18:57
And press away. Nice. And one more. Pause here. Bend. Good
19:07
So you're going to bring the arms forward. You're going to take the arms overhead
19:11
Extend the leg. And return. Now if you wish, take that leg further away
19:17
Now if you wish, take that leg further away. You can bring that knee in like this
19:21
You can bring that knee in like this. Or you're going to extend that leg further away
19:25
Or you're going to extend that leg further away. And then lift the leg here
19:29
And then lift the leg here. So some variations on today's workout
19:33
So some variations on today's workout. And I want you to work at where you are at
19:37
And just listen to your body. And don't worry about anything else
19:41
And don't worry about anything else. Stay tuned in to what your body's telling you
19:45
Stay tuned in to what your body's telling you. Good. Last one
19:49
Come back to the start. Press those arms slowly overhead. Press those arms slowly overhead
19:55
Bring those arms down by your side. Nice. And bring your feet slowly down onto the mat. Good
20:03
Nice work. So staying connected here. So staying connected here. Arms down by our side now
20:11
Collarbone nice and wide. Feet are slowly going to come off the floor
20:15
Feet are slowly going to come off the floor. Nice. And then I want you to take the arms to vertical
20:19
Nice. And then I want you to take the arms to vertical. Collarbone wide
20:23
Extend both legs as much as you can. Extend both legs as much as you can
20:27
If you've got a little bend in those knees, that's absolutely fine. We're going to work on the same side
20:31
We're going to work on the same side. So it's left side is staying still
20:35
So it's left side is staying still. Take the right arm and right leg away from your centre
20:39
Take the right arm and right leg away from your centre. And pull back
20:43
The alternative is to be here. So the knee is bent. And you're going to press out
20:49
And pull back. Press out. And pull back. Or wear hair. Or wear hair
20:59
And down we go. And back. Breathe in. Breathe out. Good. We're doing one more
21:09
And back. Then bring those knees in. Hug your knees into your chest
21:15
Relax your shoulders. And slowly turn your head side to side. And slowly turn your head side to side
21:21
Good work. Come back to the centre. So the arms are vertical
21:27
Relax those shoulders again. Legs straight or with a little bend in the knee
21:31
Legs straight or with a little bend in the knee. And left side
21:35
Arm reaches above your head. And the opposite leg lowers. Breathe out
21:41
Come back to the centre. Inhale. Exhale. We have the option to be here
21:49
Press out. And return. Press away. And return. Good
21:59
So go with what Ron feels right for your body today. So they're both going to feel challenging
22:03
So they're both going to feel challenging. That's a given. Good. You're going to go one more
22:11
Breathe out. Return. And bend those knees and bring those knees into your chest
22:17
Good job. Well done. So we know that this next move, I know
22:23
challenges everyone's coordination. I teach it so many times in class and I can see how much it challenges everybody
22:29
Let's just see how we go. So we're going to use a little tip
22:33
point of mine, to try and help us to remember what should be moving and what should be static
22:39
So we're going to take the legs to double knee fold here
22:43
You're going to reach the arms up above your head. And then you're going to bring those arms
22:49
to vertical. I want you to cross your left hand over towards your right knee
22:55
And then we're straightening the opposite side. So from here, you are opening out
23:03
and you're going to return. Breathe in. Breathe out. So that reminds you
23:11
that the other arm and leg are not moving. Now, let's try taking the hand off
23:17
and carry on. If that arm and leg are now starting to join in
23:23
then you're going to bring this hand back across and just rest the hand on the knee. Good
23:29
Great job. And last one. Nice. And let's have a hug. Ooh, just rock those knees
23:39
from side to side. Great work. Okay, double knee fold. Arms vertical
23:47
So right hand on that left knee. Straighten the right leg. Press up
23:53
And the other leg. Press out. Breathe out, return. And breathe out, return. Nice
24:05
And again. Good. If you wish, now take the hand off the knee
24:11
And if you're able to keep the arm and leg still, stay like this
24:17
Otherwise, bring your hand back onto your knee. Two more. Awesome. And last one. Good
24:27
Bend those knees. Bring your feet down onto the mat. Interlace your fingers
24:33
Okay, so we've made, we're going to call this a little hammock
24:37
It's going to go behind your head. So my thumbs are at the base of my skull
24:41
Fingers interlaced. So let the elbows go wide so I can't see
24:47
them in my peripheral vision. Start to lift them. Look at the ceiling. And then at the point
24:53
where they come into peripheral vision, that's where they're staying. Take an inhale
24:59
And as you breathe out, keep those elbows where they were. Now support your head. Curl up
25:05
Think about letting your head feel heavy in your hands. Okay, we're going to bring that right
25:11
shoulder across. You're going to rotate through the middle and rotate round to the other side
25:19
And as you're going round from side to side, you'll feel if your lower back
25:25
is shifting, is moving on the mat, which means your pelvis is moving. So try
25:31
to stabilize your pelvis. Roll to one side. Roll through the centre and over
25:39
to the other side. Come back into the centre. Hold here and
25:45
roll all the way down. Nice! Okay, we're going to layer into that if we
25:51
wish or we're going to stay where we are. Take those elbows back
25:55
Only bring them as far forward as they're in your peripheral vision
25:59
Support your head. Lift your head. Okay, we're going to the opposite side first
26:05
So left shoulder is coming across. Draw that right knee in. Trust that leg
26:13
away. Draw that right knee in and press the leg away. Good. And inhale
26:23
Last one. Good. Lift that leg. Bend. Return the foot
26:33
Roll into the centre. Roll all the way down. Take those elbows wide
26:41
Draw those elbows forward. Curl up. Head supported. Rotate round
26:51
It's the shoulder, not the elbow we're thinking about. Draw this knee towards you
26:57
Press the leg away. And again. Good. So we're going to go four
27:07
Nice. Core engaged. And press. Yes. Two more. Last one. Extend. Lift
27:23
Bend. Foot comes down. Rotate through the centre. Curl all the way down
27:31
And relax. Bring your arms down by your side. Let your collarbone go wide
27:37
Good. I want you to bring one foot in and hug that side to your
27:43
chest. Do the same on the other side. Relax the shoulders. Slowly
27:49
roll your head from side to side. Gorgeous. Bring your head to centre
27:57
Nice. Just twirl those feet around. Good. Just a little reminder if you haven't
28:05
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28:11
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28:15
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28:19
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28:23
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28:31
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28:37
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28:45
Thank you for your hard work. I really appreciate your effort. Your body's going to thank you
28:51
for this. I look forward to seeing you soon. Well done. Let me know what you thought
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