This is your 10 minute at home waist Pilates workout.
We are going to be focusing on all 4 layers of the core.
I am a physiotherapist and Pilates instructor
and this is using my knowledge
in all 4 layers of the core.
You are going to be working all of it.
This is part of my free 14 day Pilates guide.
You can get a hold of it for free here on YouTube.
Literally, just click down below to download the full PDF
and every single day in the playlist section of YouTube,
you will find the new playlist for that particular day.
Let me know how you get on in the comments down below.
I know you're going to absolutely love this.
It is short, it is sweet, but wow,
it really, really targets your core.
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Okay guys, we are starting off all the way down in line.
Left knee bent, right leg straight.
We're going to come up, rotate at the top
and then back down again.
If you need this hand
on the floor to push up, that is absolutely fine.
We're going to be working all layers
of the core today and into the waist.
Amazing work.
Use that breathing control breath out as you come up
and really pull those lower core muscles in nice and tight,
pulling up through that pelvic floor as well.
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Amazing work. Changing sides.
Bending that right knee.
Straighten out the left leg
and we're going to repeat on the other side.
Your belly button is back
towards your spine and your core is engaged.
Lower down one part of the spine at a time.
Amazing work, you guys.
Pace yourself.
You're already halfway.
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Incredible. Bending both knees for me.
We're now going to reach to the left ankle, then the right,
then through the center for two.
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Okay, let's go.
Left, right, center, center.
Amazing.
If your neck is sore at any point, come down,
have a moment, reset, then take yourself up.
Chin tuck to your chest, eye gaze forward and continue.
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Amazing work.
Take those legs out long for me.
Your fingertips are by your temples.
We're going with a full roll up.
If this feels too difficult, use your hands
for a bit of momentum to bring yourself up.
One vertebrae at a time, slowly lower down.
Amazing, make it harder
by taking your fingertips by your temples.
Incredible work, guys.
You have 10 seconds left.
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Great work.
Bring your knees up now and we're going to come on up
into double leg table top, 90 degrees
at the knee and the hip.
Then mirror that with the other leg.
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Okay, up we come.
Your fingertips are by your temples.
You're going to tap one foot down.
Then straighten the leg out to 45 degrees,
onto the other side.
Scissor tap down.
Then single leg stretch out.
This is really slow and controlled, okay?
Keeping in that 90-degree position.
The most important thing
is to keep your low back flat on the mat.
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Incredible. You should have felt that.
Just hold your knees in for a second.
We are going up with straight leg scissors next.
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Okay, single leg, double leg, table top.
If you can, straighten both legs out,
pull in, one, two, change sides.
Really good work, guys.
You're absolutely killing it here.
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Amazing. Again, knees into your chest.
Okay, next up, we are coming onto our side, okay?
The upper leg is into your chest.
From here, lifting up and then reach for the foot.
Amazing, amazing work, you guys.
Really nice and high into that side crunch.
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Amazing, you guys are just going to log roll over.
I'm going to come on up and change side.
Swing those legs around.
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Amazing.
Keep that breathing control going.
Nearly there.
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Incredible work, you guys.
Okay, we are coming up now into our side plank.
You're going to come down onto your forearm,
either bend that underneath the leg or have it straight.
We're going to shoot that arm up to the sky, feed under
and then go into a hip dip.
Good. Really controlled with that feed under.
Trying to rotate your body as much
as you feel you can and keeping that hip high up to the sky.
25 seconds left.
Okay, last 10 seconds.
We are going to hold here.
If you want to make it even harder,
try and hover that upper leg.
Good work. We're nearly there.
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Amazing. You have got to go onto the other side.
Swing those legs around.
Super strong. Last exercise.
We can do this.
All right, let's go, up nice and high.
Hold strong.
Okay. Dip down, up.
Feed under and up.
Incredible work, you guys, and this is just 10 minutes.
Can you imagine my full-length Pilates workouts?
Absolutely killer.
Do not forget, you guys.
We have the Lean Transformation Method available
on the Lean app.
It's around 45 minutes of workouts a day
in a structured way, combining strength,
Pilates, and fat burn.
And you'll get the most incredible results
of your life.
Eight weeks long, and you get the first week for free
on the Lean app to try it out.
Hold here.
Hold, hold. (timer beeping)
We're going to go with another three,
another two, good work, guys.
If you want to try out the LEAN App for free for a week,
trust me, it is going to get you the most incredible results.
The YouTube is just a starter,
just a taster of what we have available.
The link is down below for your first 7 days for free.
All right, guys, mwah, I love you.
You absolutely killed it. Well done.