This 10 minute intense Pilate
full core workout is going to work all layers of
that beautiful core of yours.
We're going all the way deep into your deep, deep,
deep core transverses abdominis,
and then out into the obliques as well.
The outer layers of the rectus abdominis, the six pack.
You don't need to worry about this.
All you need to do is follow me
and know that we want
to focus on those deep core muscles activating.
So follow all of the tips that I give you.
Tip number one, belly button back towards the spine.
You know this already if you do my workouts regularly.
Tip number two, ribcage down and in.
Okay? And I'm going to keep you in imprint for most
of this just because a lot
of you may well be beginners to Pilates.
Okay? 15 seconds until we get started.
You are coming all the way down into lying. So slight.
Bend in the knees, spread your butt cheeks.
Yes, as weird as it sounds.
Reach those arms out in front of you.
Deep breath in, breath out.
I want you to roll all the way back into lying. Amazing.
One leg up at 90 degrees, the other leg up at 90 degrees.
Glue those inner thighs together.
Now reach those fingertips down towards the toes.
You are going to pump your arms up and down.
Pilates hundreds. Breath in for five pumps.
Breath out for five. Remember rib cage down and in.
Lower back, flat in the mat
belly button back towards the spine.
Breathe. Good work.
You okay, Teddy?
Keep that eye gaze forward In between your thighs.
Tuck your chin to your chest like you are holding a ball
underneath your neck here.
Keep it going one minute each. Exercise. It's hard.
Good work. From here. Interlace your fingers.
Reach your arms behind your head. Thumbs touching the floor.
Elbows together. Imprint that spine.
Lower back flat in the mat, and run those legs out.
1, 2, 1, 2. Good. Keep that lower back flat.
Keep your ribcage down.
Keep
breathing good.
The further away from your body, the legs are,
the harder it is.
Closer in. It is a little bit easier on that core.
Keep it going.
Keep those elbows in nice and tight towards each other.
Towards, towards amazing. Reach those fingertips down.
Now digging your fingers in towards the mat,
your left leg stays still.
Your right leg going to straighten out, up
and round into a circle.
Single leg bicycles.
The lower down, you straighten that leg, the harder it is.
Okay, I've warned you.
So if you straighten a little bit higher, it's a bit easier.
Oh, thank you. Are you smelling my hair?
Can you smell my, my hair? My carist.
Hey, woo. My core is on fire.
Keep it going guys. Nearly there.
And if you have a puppy distracting you, it really helps.
Okay. Hug your knees into your chest for a split second.
All right. Straight onto that other side.
Straighten, lift and round.
Mr. Attention seeker. Hey. Ooh. Neck rubs.
Ah, nearly that I love you,
but I need to work out.
I need to work out. Muffin. Yes.
Amazing. You are now going to take your hand into a
diamond shape.
This is where Teddy needs to practice his balance
underneath your lower back.
Lift those legs up.
As you open and close, you lower the legs down
and then back up again.
You are not making this easy baby.
Good. Remember to keep that rib cage down. Keep breathing.
Don't give up. You can do this.
Okay, let's hold at the bottom. Now. Breathe. Breathe.
Breathe. Rib cage down.
Core tight and relax.
There we are. Now moving onto our side waist. Okay.
So your right leg is straight. Your left knee is fence.
From there you are going to try
and come all the way up, straighten, bend,
and back down again.
So your goal is to get your elbow to the
outside of the knee.
Come on. We can do this
way over halfway.
Okay. Now try and touch the elbow to the knee.
As you straighten, bent, keep it in contact.
10 seconds left.
Amazing. Straight onto that other side.
I don't know where to straighten my leg to.
Okay, we'll go here.
Okay. Can I put my leg out please? Okay. Thank you.
Okay. Don't forget that straighten and bend of the elbow.
I did. I'm sorry. Multitasking here.
Try to keep your elbow touching your knee
as you straighten and bend.
Come on, we're nearly there. Amazing.
Bend both knees. Keep yourself nice and upright.
It's like you're a puppet being pulled up by a string.
Roll back to where you feel your core kicking in.
Palms, facing upwards.
And your palms, the outside of your hands, I should say,
are resting on your thighs.
You are going to reach forward to just over your
knees and back.
Amazing, amazing work. Keep it going for me.
Okay, so now you know the movement.
You want to make this a bit harder.
As you crunch up, you straighten and back down.
Breath out, breath in.
A ay, come on guys, keep it going.
We're going back to lower ab, straight
after this, okay?
All the way down.
Place your hands back into that diamond shape.
Underneath your lower back, we have a reverse crunch.
Now piking those legs up towards the
sky, straight in the mat.
Good. Really hitting into those low abs here,
thinking about those tips that I gave you at the beginning.
Good work.
Keep breathing.
We can do this all layers
of the core right now,
if there is one thing that Lily's happy is going to do is
work your core.
Transform your core.
By the way, guys, this is just 10 minutes.
If you are wanting my full length programs,
my full length workouts, you need to join the lean method.
Hold them there. Okay?
Close those feet back down.
I'm sorry, muffin all the way up. We have one last hold.
So you're going to roll back to
where you feel your core kicking in.
Hold it there. Engage that core pelvic floor up and in.
Relax those arms, relax those shoulders, and just breathe.
This is your last exercise.
We are going to make it harder in
6, 5, 4, 3, 2, 1,
leg up.
And if you feel you can other leg up as well.
Relax those shoulders. Woo.
The lean method, guys, as I was saying,
it's an eight week program designed
to get you in the best shape of your life.
There's a a lot of core in there, okay?
The transformations we are getting in your entire body,
your mindset,
but really, really into those stomach
muscles are phenomenal.
Combining hit Strength and Pilates. The link is down below.
We are going to go for another 10 seconds
with your leg straight if you can.
Otherwise keep them bent. 7, 6, 5.
Feel that shake. Feel that shake. Four, three, come on.
Two and one. Wow.
I want you to lie down.
Now guys, reach those arms up and over the head.
If you don't have a dog on your legs,
straighten your legs out as well
and just go with three really deep breaths
in through the nose.
Allow that ribcage to flare.
And on the breath outside, out through the mouth.
Two more in and out.
Last one, breath in and out.
You made it, you guys, I am so proud of you.
If you enjoyed that.
If you're enjoying my free workouts here on YouTube,
all I ask, just one favor, just smash that thumbs up button.
It really helps me way more than you know,
smash the thumbs up button.
I reply to all of the comments personally myself.
So if you want to leave a comment, I'm reading them all.
I'm so proud of you guys. Thank you so much.
And yeah, from Teddy and I say bye bye. We love you.
Bye guys.