So if you are a beginner to Pilates
or you are looking to learn how
to activate your deep core muscles
and basically get the most from your Pilates workouts,
this is the place to be right here.
It's just 10 minutes long.
We're going to do 45 seconds of work, followed by 15 seconds
of rest where I'm going to demonstrate the next exercise.
Now, key points for this super, super important is
to make sure that you're engaging your core throughout.
Now, I know it's difficult when you don't quite know how to,
so I'm going to teach you as you go along,
but I want you to make sure that this rib cage is always
as much as possible down on that breath in,
you're engaging that core.
Your belly button is back towards your spine.
We are going to get started in 15 seconds.
I'm going to demonstrate something called Pilates imprint
for my beginners to start off with.
So your knees are slightly bent, your arms are out in front
of you, palms facing inwards.
Deep breath in, breath out,
roll yourself all the way back into lying.
Now bend those knees and to take yourself into imprint.
You are going to flatten your back into the map
by tilting your pelvis backwards.
From here, belly button back towards the spine
core, nice and tight.
And this is your first exercise.
You are literally holding your core super,
super tight arms down by your side
and with each breath out you're going to lift the leg up
to 90 degrees.
Breath in, lower it back down again.
Breath out up and breath in back down.
Now I want you to try and keep yourself in imprint.
So keep your lower back flat in the mat.
While you are doing this, it may want to arch like this.
Don't lift it. Okay. Alright.
Take yourself back into imprint again.
Super, super tight through that core ribcage down
so are not up like this.
Ribcage down.
Next exercise,
you are going to slide your right leg all the way out, keeping
that lower back flat in the mat.
Then slowly draw it back in again on the breath
in, breath out.
Left leg goes out.
Keep that lower back flat in the mats
and breath in back.
So you'll notice that your lower back wants to arch.
Do not let it. You're doing really, really well.
It is going to start getting a little bit more
challenging from here.
Good work. Rib cage, down
belly button back towards your spine.
Use that breathing control, breath out
and breathe in it back in again.
Amazing work. We're going to start introducing something called
table now.
So you're going to float your left leg up
to 90 degrees at the knee and 90 degrees at the hip.
From here, shoot your arms forward belly button back towards
the spine, nice and high.
Pump those arms up and down. Pilates hundreds.
Breath in for five and breath out for five.
We are controlled with this movement. Breath in.
2, 3, 4, 5.
Breath out in good work
and out 2, 3, 4, 5.
Keep it going. Amazing work.
Come nice and high in that crunch.
Now for your neck, keep looking forward.
Tuck your chin towards your chest.
Lengthen the back of the neck. Good work,
slow and controlled.
Lower yourself down.
We're going to repeat that on the other side.
Float your right leg up, 90 degree at the knees
and the hips.
Reach those fingertips forward as you glide up. Good work.
Let's go. Breath in. 2, 3, 4, 5. Breath out.
2, 3, 4, 5. Do not let this happen.
Take yourself into imprint and keep those arm pumps going.
You're doing really, really well.
Now just to point out about the neck, a lot
of people feel a lot of strain in their neck
while they're doing this.
It is totally normal.
Your deep neck flexors are working while you are doing this.
Okay, what I don't want to see is this.
Alright, really, really common.
Tuck your chin to your chest and look forward and breathe.
Support your head if it feels too much
and lower down.
Okay, we are now going to go for a set of single leg stretch.
There are two options here.
If you are beginner, beginner,
90 degrees at the knees and the hips.
Support your head, peel your weight up.
If you feel you can straighten that leg out to 45 degrees.
Breath in, draw it back in again.
Breath out straight in, breath in, draw back.
If that feels too much, lower the head down. Good work.
Really pull that core in.
Now if you want to make it a little bit harder,
you can lift the other leg up to 90 degrees
and straighten that left leg out and it
use that breathing control.
Breath out and breath in.
Remember imprint, your lower back is flat in the mat.
Good. We're just going to hold it there for a few seconds.
Straight three, two core tight to one
and one leg down at a time.
Amazing work onto your right side.
Single leg tabletop, 90 degrees at the knee
and the hip from here.
Straighten that leg out to 45 degrees.
Draw it back in again.
Breath in without straight in and breath in back.
You're doing really well guys.
Again, if you want to work those upper abs a bit as well.
Lift on up and harder.
Still float the left leg up to 90 degrees.
Keep breathing.
Your breath in Pilates is so important.
It all exercise is so important. Don't let this leg come in.
Okay, 90 degrees.
Let's hold it for a few seconds. Three, two in.
We come one leg down at a time.
We are going to try a combination.
Okay, so this is too much.
Follow the modification on the screen.
Single leg tabletop, double leg tabletop.
Bring yourself up
and just float those fingertips onto the floor.
Straighten one leg out, draw it back in again.
Breath out straight in, breath in back.
Now remember those key points.
Imprint your lower back is flat.
Your belly button is back towards your spine
as you straighten a leg, you breathe out.
As you bend it, you breathe in. Your shoulders are relaxed.
Support your head of it. Feels too much.
Really slow. The slower it is, the harder.
It's amazing.
Lower one leg down at a time. Pilates, scissors.
Coming up next. Now I'm going to show you beginner
upper a notch.
Follow the modification if you want. Double leg tabletop.
You tap the toes down onto the floor.
Breath in, draw it back up again. Breath out and breath in.
Remember those legs are not coming into your chest.
They're at 90 degrees
and you are literally doing a tap on the floor.
Really controlled movements.
Breath out, tap, breath in lower other way around.
Breath in, draw back in.
Rib cage down. You are nearly there now.
Amazing work.
Okay, from here we are going to go
with Pilates hundreds again if you can.
This time in double leg, tabletop 90 degrees, float up
and with the other thumb.
This time we're going to glue those inner thighs together
so they're touching reach and pump Breath in.
2, 3, 4, 5. Breath out, 2, 3, 4, 5.
Good work. This is one of those exercises that is so simple
yet it works.
It really does. Keep that eye gaze forward. Chin to chest.
You are nearly there. Rib cage down and no arching with nice
and controlled.
Keep going. Come on, you're nearly there.
Now you're doing so well. Hold it.
Hold it, and lower down.
Amazing single leg stretch into a scissor.
Okay, so we're up again floating.
Double leg tabletop. Reach those fingertips down and hover.
We go with our straighten
and then we tap it down into a scissor other side.
Straighten and tap down.
This is the hardest of all of the exercises.
That combination.
If it's too much on your head, lower down, trust me,
your core is still working like crazy.
You are doing so well.
And remember, if you are doing those modifications, amazing.
Well done. You are killing it.
And each time you come back you're going to get
stronger and stronger.
Make note in the comments of how you get on.
And soon you are going to be at this level. Amazing work guys.
Absolutely. Finish it off. Incredible.
Hug your knees into your chest.
Now if you have enjoyed this free workout, all I ask
of you this is totally free is just
to smash the thumbs up button and leave a comment.
It honestly means so much more than you know.
It helps me reach more people just like you.
It spreads the word about how amazing Pilates is.
So yeah, from Teddy and I, goodbye
and we'll see you for another one soon.
Well done. You did really well.