Okay, welcome to your 7 minute,
7 day core challenge.
We're going to be working all of the layers of the core
with our Pilates moves,
going all the way deep into your transverses,
Transverses abdominis,
and then out your rectus abdominis, that six pack area.
Also into the OBLs. You don't need to know this.
All you need to know is you are going to be following me.
50 seconds on at 10 seconds rest for seven exercises.
We are getting started in 15 seconds.
Guys, I want you to really make sure
that you're concentrating on core activation.
As with all of my Pilates workouts, they are physio based.
We're working into all of those layers of the core. Okay?
Sitting nice and upright, roll yourself back into a C shape.
And we're starting off with a simple hold.
Palms facing inwards or upwards. Relax those shoulders. Draw
In and down. Breath
Out, breath In. Good work.
As you breathe out, you crunch up slightly
and then back down again.
Keep it going.
Amazing work. Breathe, breathe, breathe.
Relax those shoulders. Let the core do
The work.
Under 10
Seconds left.
Keep it going.
Okay. Keep both legs up for me.
Now you're going to straighten out the right,
The left, And then both.
So this is working up towards your Pilates teaser.
Roll Back, lift those legs. Let's
Go.
Breathe.
If this is too much, just keep going
with those single leg lifts.
Okay? Don't give up.
Hi Teddy. Hi, baby.
You need a haircut,
Mister, come here.
Come on, come on. No,
Not game.
15 seconds left.
You guys. Teddy's not being the best cheerleader
Today.
Come on, muffin. Woo.
Amazing. Coming all the way down into line, one
of my favorite moves.
Now this is called Pilates Rolling like a ball.
It's exactly what it says. Hug your knees
Into your chest and you're just going to roll up
And then back down.
And Try not to let your feet rest on the
Floor as you come up.
Come here, come here. Come on. Come on, daddy.
Come here. Come on. Come on baby.
Keep it going guys. Now if
You want to make this a little bit harder,
you can place the feet together
And repeat.
And again, try to land
without letting those feet touch. Yes, believe it
Or not, this is a core exercise.
Harder still straight legs.
Let's try a few.
Yes, that is
Working up to your Pilates teaser.
Okay, coming all the way
Down. I'm now
Going to get you to go into Pilates. Hundreds.
Curl Up into a
Crunch. Single leg,
Double leg, tabletop, pump those arms up and
Down.
Glue the inner thighs together.
Give back, breathe. Breath in.
2, 3, 4, 5.
Breath out, 2, 3, 4, 5. Amazing.
Keep
Your lower back flat in the mat.
Keep breathing. Eye gaze forward. You're nearly there.
Okay, anyone
Wanting to make it harder? Straighten those
Legs out under 10 seconds left.
Keep going.
Amazing. Take your hand now into a diamond
Shape. This is pretty
Difficult.
Reverse crunch. Single leg. Your right leg is bent.
Your left leg is straight.
Place your right foot onto your left knee.
Come on up and Back down.
Change legs.
Great. Great work guys. You
Can't see what's going on over there.
Teddy is currently up on the table looking for treats.
This is what happens while, hello work out.
He just roams the house. Crazy little
Puppy.
He keeps us all entertained. Hey,
Good.
You're nearly there.
Amazing
Work.
Have a moment. Reach those arms over the head.
We are nearly there.
Okay, take those legs back up all the way to the sky.
Flutter the feet down and up. Let's
Go.
Good
Work. You are getting there.
Keep
pushing. Keep that rib
Cage down.
Keep breathing. You are getting there.
Come on, we can do this. Hold another
Button and flutter.
Call tight. Call tight.
Good work.
Amazing. Drop those legs down.
You are now going to take your legs nice and wide.
For a full Pilatus roll
Up, one Vertebrae at a
Time, upper Back, mid back, lower back.
Rotate at the top, slowly down, lower
Back, mid back, upper back.
Now we rotate in the opposite direction.
This dog,
Teddy.
Good.
Last 10 seconds. I want you to hold and pulse.
Tiny little movements. We are really there
One and we Are done.
I want you to take yourself into a nice long stretched
Position. You're going to
Feel that your hip flexors are a little sore and
Tight. That
Is totally normal you Guys. We are also
Strengthening our hip flexors.
Are deep neck
Muscles really Normal?
It still happens for me and I've been training
Core for a Long, long time. Three deep breaths
In through the nose and help through the mouth.
Last two
and out, last one and out.
And we're just going to stretch out the back as well.
So you are going to bend your right
Knee, Take it over to your left side
And look Over your right shoulder.
Trying to keep your right shoulder blade flat in the
Mats.
Good work and back
Over in the other direction.
Dropping That left knee over to the right,
looking over the
Left shoulder. And if you enjoyed
This guys, it's just seven minutes,
seven days. Let me know how you
Get on in the comments Down
Below.
And don't forget, this is just a tiny teaser of
what I have available in my main workouts.
30 to 45 minute workouts,
an 8 week program called the LEAN method.
Everything is down below.
All of the details you need
to basically transform your life.
It's going to just make you feel so energized
and amazing and it's going to challenge you.
I'm not going to lie. All the details are down
below for the lead method.
And yeah, I hope to see that. Well done guys.
Must be smashed. It.