Okay, real talk.
If you are looking to get results in your core
and you've been doing all of these crunches, all
of these workouts, and it's just not working,
this is the workout for you.
It is deep core activation Pilates, just 8 minutes long.
I can guarantee you are going to feel the most incredible burn.
Honestly, that is a promise,
and if you stick with this consistently,
you're going to notice such a difference in
your strength and your results.
So let me know how you get on in the comments down below.
Commit for 14 days
and you can even track every single day
how you're getting on and other people in the community will
jump in, encourage you, do not give up.
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and yeah, let's do this.
Okay, so the most important thing when it comes
to deep core activation is mastering your pelvic tilt.
Then from there, it's going to get a little bit easier.
So I'll bring you down onto the mat and show you.
Now come all the way down into lying.
Bend your knees and then I'm going to get you
to flatten your back by posteriorly tilting your pelvis.
Make sure that literally if you had a piece of paper there,
it couldn't be pulled out.
Okay. From here, your belly button is back
and down towards your spine,
and then your rib cage breath out is down.
Your core is braced.
From here, for the first exercise,
you're going to come up into single leg tabletop,
90 degrees at the knees
and the hips, mirror that with the other leg,
and then peel your way up into a crunch.
Your arms are up to the sky.
You are going, going to straighten out the opposite arm
to leg with control.
Keep your eye gaze forward, breath out,
straighten, breath in.
Drawback. Amazing.
Keep your lower back flat in the mats. Incredible work.
We've got just 10 seconds left here.
Then we're going to make it a little bit harder.
Amazing. From here, we're just going
to speed the movement up, keeping it moving.
Okay. But trying, if you can, to reach the opposite hand,
then to towards the shin.
In, in five
seconds, we have a hold.
Okay. Legs are up at 90. Arms are up to the sky.
Keep that lower back flat. Just five seconds left.
Amazing. From here, reach your hands towards your ankles.
Straighten out the arms and the legs.
Make sure that your lower back is staying flat into the mat.
Good. If your neck sore, you can lower your head down.
If not, keep that eye gaze forward to protect your neck.
Okay. Straighten out the arms and the legs,
and we're just going to go with a flutter.
20 seconds.
Support your head if you need to lift the legs higher,
if you feel that your back is leaving the mats.
Okay, we have a ten second hold.
Now, keep those legs nice and strong.
You've noticed the structure. 32nd. First move 20 seconds.
Second, move. 10 seconds. Hold. Okay, lower down from there.
All right. We are now going to bring ourselves all
the way up into a crunch.
Reach those fingertips down towards the toes,
and from here, you're just going to pump the arms up and down.
Pilates hundreds, making sure that that lower back is flat.
Your eye gaze is forward, and your chins to your chest.
Okay, lift those legs up. Now 20 seconds.
In a more advanced Pilates, hundreds.
If you want to straighten the legs out, breathe in for five.
Breathe out for five.
Okay. Ten second. Hold. You can do this. Support the neck.
Woo. Keep that lower back flack. Keep that ribcage down.
Amazing. The left knee is bent. The right leg is straight.
Your left hand is down by your side. All the way up.
Crunch across and back down again.
You are now going to hover that left leg crunch in
and straighten.
Good. Now, remembering all the time,
even though we've got some rotation here,
your lower back is staying as imprinted as possible,
as flat as possible.
Okay. Now you're going to come as high as you can.
Elbow to opposite knee.
Reach that hand and then meet it with the other.
Hold, hold, hold, hold, hold, hold. Okay.
Straight down. You're now going to bend the right knee.
Left leg as straight. Come up across and back down.
We are nearly there. Okay. Hover your right leg.
You're going to crunch in and across elbow to opposite knee
and then straighten.
Breath out as you come up. Breath in as you lower.
Okay. Elbow to opposite knee.
Reach that hand as far as you can. Lift the other.
Hold, hold, hold.
Amazing. Work straight into Pilates. Scissors.
Your left knee comes into your chest.
Right leg goes to hover pump in one, two, and change
sides.
Now it's normal for your neck.
To feel a bit of tension here.
Make sure your chin is tucked
to your chest like you're holding a piece of fruit.
Good. Now we're going to go up a level straightening the leg.
Pull in one, two, and change
legs all the way up.
Hands underneath your lower back.
Lower as far as you can without that lower back.
Leaving the mat hold. We can do this.
Incredible. Reach your arms up and over your head.
One strong movement up.
You're now going to take your feet together, your knees apart,
roll back to where you feel your core kicking in,
and come up
all the way back to
where you really feel that core kicking in.
Take those arms out in front.
Follow your hand with your eye.
Eye eyes as you open and close.
Okay, we're going to hold here.
Hold where you really feel that call kicking in.
Relax your shoulders.
You are nearly there now,
Coming all the way up.
Straighten your legs out in front of you.
We're now going to lower to a count of eight.
Come nice and highlight, you're a puppet on a string.
Tilt that pelvis back.
8, 7, 6, 5, halfway,
4, 3, 2, 1.
Movement back up and again, slowly down.
Tilt backwards into AC shape.
6, 5, 4, 3, 2.
All the way up. Okay.
Lower halfway down and pulse it.
Tiny little movements. This is your last exercise. Come on.
We are nearly through this challenge.
We can do it five seconds. Okay.
Now hold ten second hold. Don't give up.
Relax those shoulders. Then we are done. I feel it too.
I'm shaking too. Yay.
Oh my gosh. Wow.
You guys, just reach those arms up and over your head.
Reach your toes as far away from your
fingertips as possible.
Take some really nice, calm, deep breaths in
through your nose, out through your mouth.
Appreciate how hard that was.
8 minutes, and you absolutely crushed it.
And don't forget, this is just a tiny little taster
of my full length guides, my structured guides
to get you in the best shape of your life 8 weeks long.
The LEAN Transformation Method, it's down below.
The workouts are a level up.
Not going to lie, but I know you can do this. Okay?
Swing yourself all the way up into sitting and you made it.
Well done, guys. I'm so proud of you. I'm proud of myself.
That was hard. Well done guys.