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Core Connections: Engage, Roll Back, and Rise Up with Pilates!
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May 30, 2024
Here's the top I had on: https://social.pilatesmovesyou.co.uk/womenstanktop 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 š https://clixoni.com/ Connect with me via: š http://instagram.com/pilatesmovesyou š http://www.facebook.com/pilatesmovesyou #pilates
View Video Transcript
0:00
So we're going to do some fabulous pilates focusing on our core
0:05
But just before we roll down on our mats, just wanted to point out my rather fabulous vest top
0:12
So I'll turn around so that you can see it. It's a really nice length
0:17
This is a small. It's got stronger together written on the front
0:23
which is something that I say all the time to all of you
0:27
So it's so much more fun working out and getting stronger together
0:31
rather than doing this on our own. And you're not on your own. We're very much a community
0:36
And I really appreciate your support and your comments. And I hope you feel the same
0:42
So thank you. If you did want to order one of these tops
0:46
we've got various styles and colours, and they're all available on the YouTube
0:51
If you need any more information, just get in touch. Okay, let's get moving
0:57
So we're going to sit down. Okay, middle of your mats. Hands behind your thighs
1:04
Just get yourself nice and centred. Lengthen the spine, lift up, draw your navel in
1:11
so we find that light connection into our centre. Just slowly take the hands away from your thighs
1:18
I want you to draw your chin down towards your chest. Think about scooping in your middle
1:23
So I'm drawing my navel back towards my spine. I'm curving my spine
1:27
Press the middle of your back to the wall behind you. Eyeline comes down towards your navel
1:33
Start to slowly roll back. Try and keep your body centred as you roll back here. Pause
1:39
Take a breath in. Breathe out. Roll all the way back up onto those sit bones
1:45
Lengthen your spine. Inhale, chin to chest, C-curve. Exhale, start to slowly roll back. Pause
1:55
Take a breath in and then breathing out. So we keep curving, curving, curving
2:00
When we feel those sit bones underneath us, lift up, lengthen the spine
2:05
One more time. Inhale. Rolling back. Pause. Breath in and then rounding that spine
2:17
More, more, more. Lift. That's it. All the way up and find that long spine
2:23
Cossack your arms. Elbows just below shoulder height. And again, inhale, C-curve
2:30
Start to roll back. Now as you roll back, pause. Walk your feet in
2:37
Come onto the tips of your toes. Start to slowly rotate in your centre round to one side
2:44
through the middle and round to the opposite side. Come back to the centre
2:50
Slide the legs away. Rotate round. Centre. Really connecting into your core
3:01
Draw your navel in. Scoop. It's hard to talk doing this. Take a breath in and then roll
3:08
Fold forwards. Pause. Pause. Press those arms forward. Sweep the arms back
3:17
Sweep the arms forward. Lift and lengthen up. Draw one leg towards you
3:24
Hold the back of that thigh. Start to find that C-curve again and start to roll back
3:30
Now as you roll back, you've got that tension there. The elbows stay bent
3:34
Relax the shoulders. Start to extend the leg. Again. And one more
3:43
So we straighten the leg. We take the hands a little bit further up the leg if you're able to
3:49
If you need to stay here, that's absolutely fine. Start to roll down
3:54
Slide your hands down the leg and slowly bring your spine onto the mat
4:00
Take the arms. Press the arms back. Draw the leg down. You're going to curl up
4:08
Lift your head. Lift your chest. Slowly lower. Head down. Arms reach
4:16
Leg lowers. Lift your head, chest and curl up. Breathing in. Breathing out
4:28
One more time. Inhale. Exhale. Take hold of the leg. Start to press that leg away and slowly, slowly roll your spine all the way up
4:44
Lengthen the spine. Relax. Slide the leg away. Okay. Same thing. Opposite side
4:52
So we draw the knee towards our chest. Hold the back of the thigh
4:56
Relax your shoulders. Draw your eye line down. Chin to chest and find that flexion, that curve in your spine
5:04
Start to roll back. Pause here. Extend and bend. And again. Well done
5:14
One more time. Good. Press the leg away. Take your hands further up if you're able to
5:21
Create that opposition as I roll down here. I'm pressing the opposite leg to the mat
5:29
Well done. So we're going to take the hands, release. Slowly start to lower the leg
5:35
Arms reach overhead. You're going to lift your head, lift your chest, curl up. Inhale. Exhale
5:49
One more time. Inhale. Exhale. Hold the back of the thigh. Keep those elbows bent
5:59
Start to roll up slow. Slow, slow roll all the way up and release
6:08
Okay, we're going to roll down, but not all the way. Reach the arms forward
6:13
So inhale, draw your heels together. Externally rotating the hips. Press the heels together
6:19
Think about lengthening the legs. We want to fire up these quads
6:23
Come into your C shape. Start to slowly relax your shoulders. Roll back off your sit bones. Pause
6:33
Well done. Raise the arms up and then lower the arms down
6:39
and start to fold yourself forwards. Slowly. So the arms lift. We want the arms roughly at shoulder height
6:50
Curl, press, reach forwards. Nice. Lift up, lengthen your spine. Well done
6:58
We're going to go again. So inhale C curve. Start to roll back. Pause
7:08
Lift the arms. Lower the arms. Roll forwards. Slow
7:18
Take your time. Stay centered. Be centered. Reach the arms forward. Lift up
7:30
And relax. Well done. Okay, we're going to roll down again. So I want you to hold the back of your right thigh
7:38
Inhale C curve. Roll back. Slow. Slow. Keep those elbows bent. Lift the opposite leg
7:49
And then slowly switch. And switch. So lifting the chest towards the thigh
7:57
Press one leg away. Draw one leg towards you. And we're going four
8:08
And three. Well done. And two. And last one. Bring your knees into double knee fold
8:18
Slowly curl all the way down. Bring your arms down by your side
8:23
So making sure that we can feel nice and grounded here. That the back isn't lifting off the mat
8:31
Press your arms up towards the ceiling. Take the arms overhead. Back of the ribs heavy on the mat
8:38
Lift your head. Lift your chest. Curl up. Extend one leg. Return. Switch
8:48
Return. Arms lift. Curl all the way down. And release. One more time
8:55
Lift your head first. Chest. Curl up. Press. And again. Nice
9:06
Arms lift. Rolling down. Well done. Press your arms back down by your side. Pause
9:16
Bringing the feet down. Just reset for a moment. Just excuse me whilst I adjust on the mat. Okay
9:24
So really starting to feel that work in our center. You're doing a great job
9:30
Well done. Okay. Raise the arms up. So we know it's not easy working out at home
9:35
So I'm here to motivate you. You just need to roll out that mat and we will get this done together. Okay
9:42
We're going to take those arms overhead. So you're not on your own. I'm not on my own
9:47
I'm doing this with you. We curl up. Okay. We take one foot off
9:51
We take the other foot off. We straighten those legs. We bent
9:57
We're going to tap and tap. Bring the feet down and then curl slowly all the way down
10:08
Oh, okay. We go again. So head first. Start to roll up
10:15
Lift that chest. Press the arms forward. So we go one and two
10:21
Slowly extend the legs. Bend the knees. We're going to tap, return, tap, return
10:32
Lift the arms up. Walk your feet down. Curl all the way down
10:39
Well, I certainly felt that. I hope you did too. And we go again
10:49
One, two. Extend and bend. I've forgotten what we're doing. We're going to tap. Tap
11:00
Well done. And tap. Lift the arms up. Walk the feet down and curl all the way down
11:11
Were you hoping that was the last time? It's not. We're doing it one more time and hopefully I'll remember what to do
11:17
Take a breath in. Breathe out. Curling up. Press those arms forward
11:24
Okay, we go one and two. Extend. Bend. Keep that chest lifted
11:32
We tap one toe. We tap the other foot. We lift the arms up
11:39
We walk the legs down. And we slowly roll all the way down
11:45
And we take our arms overhead with control. And bring the arms back down by our sides
11:52
Relax your shoulders. Collarbone nice and wide. Well done. Okay, so we've just got a couple of minutes left
12:00
You've got this. So we're going to take the arms to a vertical position
12:04
We're going to curl up. And then we're going to bring our hands behind our head
12:10
And then I want you just to rest your head in your hands. Try not to drop your chest
12:15
Keep that curl up. Okay, elbows just slightly forward in your peripheral vision
12:20
You're going to take your feet off the mat. Good. Well done
12:25
So we're going to press one leg out. Return. Press the other leg out. Return
12:32
Press both legs. Return. So you've got the option of not doing both legs
12:39
And sticking to single legs. Okay, we're nearly there. Take your time. Press. Good
12:50
And again. One more. One. And a two. And three
13:01
And curl all the way down. Bring your feet down onto the mat
13:06
Well done. So just readjust again. Okay. So we're going to do an oblique curl up
13:12
So we're going to rotate to one side. So let's think about the shoulder coming across as opposed to driven by the elbow
13:19
So take a breath in. Left side, okay, is lifting. Three, two, one
13:26
Curl up and rotate across. Then rotate through the centre and round to the opposite side
13:35
Come back into the centre and curl all the way down. Now we're going to do right side
13:42
So take a breath in. Breathe out. Curl up. Lift that chest
13:48
Roll over to the right side. Roll through the centre. Keep that pelvis
13:53
Keep the hips nice and stable. Over to the right. Come back to the centre
13:59
And slowly curl all the way down. Okay, we're going to do that one more time on each side
14:05
So lift the chest. Rotate across. Round through to the opposite side
14:13
Back to centre. And down. Well done. Last one. Lift. I'm lifting that right shoulder
14:24
I'm rolling across. Over to the other side. Through to the centre
14:32
And down. Bring your arms down by your side. Well done. So slowly take the feet off the mat
14:41
Cross your feet over. Draw your knees into your chest. Pull those thighs towards your chest
14:49
And then just roll from side to side. Good job. So quick
14:56
And absolutely 100% effective. In terms of firing up your core. And feeling like you've had an effective workout
15:06
Well done
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