hey guys welcome to the beautiful island of ko wai
i have an amazing pilates challenge
for u today
the whole description of the challenge is down below
so go ahead and read it through
but the jist of the challenge is that were going to
focusing on working those core muscles
and developing and sculpting your booty
no i can honestly share with you
that pilates has changed my life
my go to workouts
I've been doing for many years
and a lot of you have been asking me what are the exercises that i like to do
and these exercises I'm going to show u
today is what i personally
do in my workouts as well
don't worry if some of the exercises are little tough
i do have modifications provided for u at the top of the screen
for those of that do need a little easier version
but trust me by the end of the challenge u won't even need them
so if you're ready grab a mat a water and lets do it
sculpt those abs and tone that booty
were going to begin today seated on your mat roll the shoulders a few times back
taking a deep breath in
I'm going to demonstrate the first exercise for you
this exercise is called your half way roll down
reach the arms up to the sky
and the exhale just push them down
roll yourself as far as you can without touching the back on the floor
and come back up
ready four times together here we go
take it down hold
and come back up
inhale exhale
come back up
two more times
last one
and then your done alright next exercise is called your roll up
reach the arms forward touch forehead to knees
and then make your way back down
pretty simple
ready exhale push
touch the forheadto knees hollow the belly
round the spine
exhale push
nice and slow an controlled
last one reach the arms
exhale push
as you come down i want u to stop before back touches mat
what it is your going to reach the arms up
your're goingt o chop them right back down
elbows straight
inhale reach the amrs
last one
hold
and then come down to your mat
next exercise is our double toe tap
legs come up lower back presses on your mat
you're going to release your feet
on your inhale touching the toes
to the floor
exhale you bring them back up
ready lets curl up
inhale and one
and last one
hold baby crunches
you're just going to pulse the body 8 times
8 times ready
hold back to double toe taps
last one you're holding
back to those baby crunches
lets go
awesome next exercise double leg stretch
bend your knees in extend legs out
and bring them back in
for 8
inhale extend legs exhale u bring them in
remember if your lower back starts to arch you
extend your legs a little higher
make sure you're breathing
and last one
and then from here taking Pilates 100
pump those arms 100 times
inhale for 5 exhale for 5
ready and
last 10 and your done
awesome guys release
go ahead extend right leg out
breathe
next exercise single knee twist
touch elbow to knee 8 times
go headlight that straight leg off the ground
hands behind your head
right elbow left knee
hold it here release the hands
and then were going to go right into single legged swtiches
simply switching the legs back and fourth 10 times
ready deep breath in
exhale lets go
awesome hug your knees
and lets go right to the other side
left leg extends going back to the
single knee twist
peel yourself up
touch your left elbow to your right knee
8 times ready
left leg up hands behind your head
lets twist to your right
hold it
and were going to repeat our single leg switches
10 times lets go
hug your knees in and then release
alright guys lets roll over to your side
were going to do a little bit of lower body work
were going to start with our clam exercise
knees together feet togeter
open up the top knee
bring it back down
keeping your toes connected
reday guys here we go
keep toes touching the whole tome
don't forget to keep those
core muscles engaged
last one
open and just hold it there
keeping your toes touching
knees apart
extend that top arm
draw the naval to your spine
make sure the core is strong
and hold until the next exercise
which is going to be your clamp kick
just like the clam except u extend the top leg
now you're going to kick that top leg
lets close those knees
open and extend
open extend connect and close
and 8 last one
and your done
knee to toes now
your going to touch your knees and then your going to touch your toes
ready here we go
knee and toe
imagine as if theres an obese between your legs
your trying to get the top leg over the onject
and your done
moving into our side leg lifts
10 times here we go
hold it there
breath
and then moving into our small pulses
with that top leg
literally pulse the leg 8 times
remember guys you want to stay in a nice straight line
draw the naval to your spine
here we go
roll over to your back now reach that left leg up
take our single legged bridge
lift your hips and pelvis as high as you can
and bring it all the way down
make sure the arms are down next to the side
inhale exhale lift it up
think about touches the ceiling with those toes each time
next going to be our scissor kicks
extend your bottom leg
inhale exhale pulse that top leg t u
awesome job legs up and head down
greta work guys
alright lets switch to the other side
were going to roll over to
opposite side starting with your clam
remember keep your knees together
hand behind your head inhale
exhale open 1
and last one
and hold it here
extend that top arm
were going to hold the clam position
make sure your breathing
back to our clam kicks
open extend connect and close
keep feet off the floor
almost done guys
and you're done awesome
repeating our toes and knee
touching the knees and toes
keep the core string just work that top leg
remember theres an object between your legs
and last one awesome extend the leg
going right into our side lifts
one more time
extend that top leg
and hold it
ready to do our baby pulses one more time
remember pulsing 8 times
draw the naval to your spine reach the arm up
lets pulse
rolling over to your back
were going to go back to our single leg bridges
lifting as high as u can
lifting as high with your hands
lets go for 1
touch the ceiling with your toes
last one and release
grab the right leg stretch it out
pull to your chest and stretch
and get ready to repeat our scissor exercise
this time arms can stay by your side
ready release
and both legs up
lets stretch it out in our happy baby pose
adding a little rock side to side if that feels good for you
now moving into our seal exercise
through inside the legs rock back to your shoulder and come up
roll yourself up
and up and hold
roll back and hold
modification is just to keep those knees together if u need it
letting go of those legs boat posture
alright guys moving into our boat to canoe exercise
extending the knees lowering the back and coming up
keep those hands on the floor
last one
good job guys
our final exercise
reach the arms forward
come up to a straight back
and let yourself fall as far as you can
roll yourself up to straight back
for one
exhale round up
straight back
and let yourself fall right back down
inhale exhale roll up
let yourself goo go
give yourself a bit stretch for a moment
exhale hug those knees
rock it side to side
and then come on up to your seated position
come into a cross legged position
lets take a deep breath in to finish
and take those arms right next to your body
awesome job guys!
thank you so much for watching
and i can't wait to see you soon again
bye!