Okay, so I get asked all the time how I have
managed to get results in my core.
A lot of you have been saying that you've been adding in
random workouts here on YouTube or even in the gym
and you're just not seeing the results, and it's often
because you're doing loads of crunches, loads of bicycles
but without the control and without really applying
those principles of Pilates
and deep, deep core, transversus abdominis activation
working into that pelvic floor.
I know you're hearing all of these crazy words,
but trust me, I have got you.
Now, this is just a short workout
but it is a Pilates workout and it is going to burn like crazy.
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and yeah, let's enjoy this burn together.
Okay, so we're going to start off by working into your waist.
Take that one leg out to the side
fingertips by your temples.
Now I really want you to concentrate
on working these muscles here.
Deep breath in as you take your body over to the side.
Breath out, rotate and breath in, back up again.
Good work.
Really rotate that body working into the waist.
And this workout starts off feeling okay,
but trust me, pretty soon it's going to start getting harder.
You have five more.
Really good work you guys.
Don't forget about that breathing control
it's super important for Pilates.
Last one, good. Now I want you to stay here.
Reach those arms out nice and strong.
Draw them behind your head, reach, and behind.
Great work. That's three.
Keep breathing, super strong arms.
Two more.
Good, hold those arms out.
Come halfway up and back down again.
Eight.
Do not let your body fall forward.
Pretend you have two planes of glass, either side of you
and you're running your body through them.
Two and one.
Hold strong.
Reach those arms and back into neutral.
Amazing. We're changing onto that other side.
Leg, nice and long, take a deep breath in.
On the breath out, you're taking your body to the side.
Breath in, rotate and back
and breath out to neutral and back down.
Breath in and breath out.
Five more.
Good.
Keep engaging that core.
Your belly button is back towards your spine
and your rib cage is down.
There we go.
Keep those elbows wide.
Two more.
Last one, now hold it strong.
Reach those arms out, draw them behind your head.
Now really strong arm movements here
and keep looking forward towards me.
You are not rotated down, four more.
Rib cage down, core tight, two and one.
Hold those arms out strong.
Halfway up and lower.
Keep looking forward. Keep strong.
Incredible. Arms long core tight, two.
Okay, now hold it down, straight line and hold strong.
Reach those fingertips.
Reach that toe as far away from the fingertips as possible.
Arms back and back into neutral.
We're coming down onto the mat now.
Okay, so we're going to start off
with our feet along across the mat
with one foot hooked over the other.
That's going to help turn off your hip flexes.
Deep breath in nice and upright.
Breath out.
Curl your spine back into a C shape.
Feel that core nice and tight.
Breathe there.
Relax the shoulders.
Tiny little pump ups.
Breathe, hands behind you if you need them.
Good work.
Last four, three, two and one.
If you are able, you're now going to place your hands
behind your head and repeat for 10.
If that's too much, keep the arms out or here.
Six, elbows wide, this is difficult.
Three, two, and one.
You're going to come down onto your forearms now.
Bend your knees in.
Now this isn't an opportunity to sink down.
We're in our Pilates beautiful posture.
Chest open, single leg tabletop, double leg tabletop.
Now keep that rib cage down,
core engaged, pelvic floor up and in.
Tap one foot down and back up again.
Incredible work.
Keep breathing.
Breath out as you tap down, breath in as you lower.
Four, three, two.
Now if that feels enough, keep going with that
otherwise, both feet down and up.
Great work.
Try and take those legs up to 90 degrees.
Keep engaging that core.
You have four.
Two.
Last one, one. Hold up.
Straighten one leg out to 45 degrees
draw it back in again.
Breath out, breath in.
If this feels too much, one leg down.
Keep that core engaged, you guys.
Four, three.
We're working towards our teaser here.
Now if it feels too much to go double
keep going with single, otherwise both legs out and in.
Good. Six left, nice and strong, five.
Keep breathing. Three, two.
Now only if you can hold them straight, open and close.
Eight, seven, keep that core turned on.
If you're feeling super strong today
hands behind the back of your head.
Four, three, two and one lying all the way down now.
Reach those legs long across the mat.
Whoo, amazing work.
We are coming into double leg tabletop yet again.
90 Degrees at the knees and the hips.
Now hands down if you feel you need it
otherwise, I want you to take those arms
all the way over your head.
We're going to tap one foot down and back up again.
Now by taking your arms over your head
you are really challenging all of those core muscles
into that corset, round to your back as well.
Now, keep your lower back flat in the mat.
Four, three, two and one.
Supporting your head if you need to.
We are going for a double, eight of these only.
If you can, your arms are long behind you.
Your lower back is flat.
Five, four, three, nearly there.
Two, stay in double leg tabletop.
Your arms float by the side of your body
and you are going to pump your arms up and down.
If this is too much, take your feet down.
We are finishing up with hundreds.
Breath in for five, breath out for five.
You are nearly there.
Breath in, two, three, four, five.
Breath out, two, three, four, five.
Breath in.
Halfway.
Last 30. Anyone feeling super strong today?
You can straighten those legs out.
Keep that lower back flat. Keep breathing.
Eye gazed forward 20, three, four, five.
Breath out, two, three, four, five.
Last 10, nine, eight, seven, six.
Breath out, five, four, three, two and one.
Well done you guys.
That was just an 8 minute abs traditional Pilates
with a little bit of a lily twist in there.
I really, really, really hope you enjoyed that.
That was just a tiny little teaser
of what my full length Pilates programs
and workouts involve.
Over here on YouTube, it's just a really nice way
of you kind of getting a taster, I guess.
And if you like it and you want the full programs
you really want to get those true, long lasting results
and see and feel an amazing change in your body,
your mindset and your lifestyle.
Make sure you come on over to the LEAN app.
The details are all down below and yeah,
I hope you loved that.
That was killer. Well done guys (lips smacking).