Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman.
Today we have a very Abtacular Workout, and guess what you're gonna work?
Your abs.
So all I want you to do is grab a pair of hand weights and let's get started.
Hands forward, chin into the chest and bellybutton in, slowly roll down with control, vertebrae
by vertebrae.
Very nice.
So what I want you to do is go ahead and cross your ankles like so, toes pointed, okay?
And both hands long behind you, one on top of the other.
What I want you to do is raise up, tap onto that shin and come right back down, okay?
So exhale up and inhale down.
Exhale, lift.
Now, beginners, if this is super difficult for you, what I want you to do is actually
give that knee a slight bend.
Bend and touch and extend it out.
Otherwise, straight leg.
And you know what?
It just takes time to get here, okay?
It takes time.
It takes practice.
Some diligence, some patience, and you can get anywhere you want to, you know, physically
in workouts or in life.
Just keep working hard and it'll all pay off.
Nice work.
Exhale, lift and lower.
Few more.
Lift.
This is working that whole plane of abs right here.
One more.
And lift and down.
Go ahead and switch those legs.
Inhale through your nose, exhale, lift up and lower.
And you know what?
This also works your quad, because by pointing that whole leg, we're keeping it very firm.
Muscles tightened.
Exhale, lifting that chest.
Shoulder blades coming off of the mat.
Beautiful.
Reach and down.
You guys are doing such a good job.
Keep going.
Exhale up and lower.
Reach and lower all the way, and kind of give it a slight hold once you're up there, okay?
Toes pointed.
Lift and lower.
A few more now -- 3 and 2.
Last one, I want you to hold this one.
Hold, hold, hold.
And coming down, very nice.
Now knees in, feet in towards your booty, both hands behind the nape of your neck, elbows
wide.
We're gonna go into Triple Ups.
Now these attack your upper abs like none other.
It is crazy.
So I want you simply to keep those elbows wide, belly button in, and you're going to
reach up -- 2, 3 and down.
Reach -- 2, 3 and down.
Really making every movement very sharp and precise before you lower -- 2, 3 and down.
Elbows wide now -- 2, 3.
Very good.
Exhaling, up.
And make every movement it's own -- 2, 3 and down.
Good work.
Lift, lift, up, up, up.
A few more now, but don't be fooled -- we're so not stopping after this.
And up -- 2, 3.
One more and you must hold -- 2, 3.
Hands on top of those abs.
Let's feel how hard they are.
Yeah, they feel pretty rock hard, right?
Inhale through your nose, exhale, lift up.
Both hands coming behind the nape of the neck again, this time for Sevens.
Here we go, pulsing up for 7.
Up, up, up.
Good.
And one more, and rest the head.
OMG.
We do it again.
Up -- 2, 3, 4, 5.
Elbows wide -- 6, 7.
Hold and down.
Two more times like that.
Come on, lifting higher, higher, higher.
So good.
Reaching.
Nice, up and down.
Last time, let's go.
Reach, reach, reach, reach.
Few more.
And one more, hold it.
Hold it, hold it, hold it.
Hands right here, feel it.
Bring those knees together, bring the ankles together right into the Eagle Crunch.
I am not even gonna let you rest.
Same thing with the arms.
Go ahead and cross it just like so.
If you can't do that, just go and bring those knees in as tight as possible.
Bring the arms in as tight as possible.
Otherwise, I want you to twist, twist.
Now, elbows to the knees, knee to the elbow just like so.
Exhale, reach and lower.
Reach and lower.
You can feel the center of your core like crazy.
I bet, I bet because I'm shaking right now.
Good.
Exhale, lift and lower.
So nice, really hitting all of those abs, all of them, everywhere.
Keep going.
And 3 and 2.
One more.
And 1 -- hold, hold, hold, hold.
Extending the arms, extending legs.
I know this is crazy.
Why I'm not making you stop?
I have no idea.
Because I feel like you can do this.
So keep holding -- 5, 4, 3, 2 and rest.
That was a crazy routine.
Okay, we have a little bit more with your weights.
So, hands long behind you, inhale.
On the exhale, peel that back off the mat.
Sitting tall.
Good.
And coming down.
Now, I want you to try that with your hands behind your head, shall we?
Hands behind, inhale and exhale.
This is a Roll Up with the hands behind.
So there's absolutely no assistance.
And chin into the chest, slowly roll down with control.
Inhale.
Exhale, lift up.
Now, if you're having super crazy trouble with this, you can place the hands forward
as you come up.
Or you can actually assist yourself by holding onto your thighs.
Very nice.
And two more, okay?
Lifting up, sitting tall and rolling down with control.
Inhale and exhale.
Lift all the way.
Very nice.
Okay, so those hand weights, right?
I want you to place one right in-between your feet just like that.
Other one, in hands just like that.
Now, go ahead and lay back down for me.
Lay, lay, lay.
And hands long.
Now, pick up that weight in-between your legs and hold it right there.
Arms up toward the sky, inhale and exhale.
I want you to lift up.
Okay guys, so we are basically going to extend our body and come back in.
This is really gonna attack your upper abs, your lower abs, and the center of your core,
okay?
Inhale through your nose, you're gonna build that powerhouse, and exhale, reach.
Oh, yes.
And in -- that's your mini break.
You're gonna make sure your head, neck and shoulders stay in Pilates stance off of that
mat.
Now, if your lower abs, your legs are dying, take out that weight from your legs and keep
extending, because it's actually pretty hard to extend without anything in there.
I just wanna really challenge you.
Lift, reach, and in.
A few more now because I want you to do these well.
Reach, good.
Eyes forward.
And reach.
Nice work.
All the way out and hold -- 5, 4, 3, 2 and 1.
Drop it all the way down.
Okay, we're gonna roll like a ball up, and you should be good to go.
Both hands right here gripping your knees in nice and tight.
Eyes into the bellybutton.
I want you to rock it, rock it all the way up.
And hold, keep staring in.
Rock back and stare in.
A few more for balance, for core stability, and just a little bit of a spinal massage.
And last one.
All the way up, hold, and go ahead and release.
Alright guys, you did a fabulous job.
I think that was wonderful.
So let me know in the comments below which one of those moves killed you the most, and
I will see you next week for another episode of Pilates Bootcamp on Livestrong Woman.
Be sure you subscribe and keep working hard.
I'll see you later, bye.