mixed emotions deals I'm not gonna try
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welcome to beautiful Nicaragua we are
here today at Morgan's Rock eco lodge
with a quick 10-minute Pilates workout
that will target strengthen and define
your core in the most incredible way
this Pilates mat workout is also part of
our 14 day Pilates challenge that will
help you sculpt and create beautiful
muscle definition
in your entire body in two weeks or less
it's a free 14-day challenge can be
found by clicking the read more button
in the description of this video so with
that said if you're ready to tone and
challenge your core roll out that mat
and let's get started
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all right friends we're gonna get
started today lying down on your mat so
go ahead and just bring your back all
the way down to the floor now before we
begin our first exercise let's make sure
we're pressing our spine onto the mats
imprinting the spine so take your hands
underneath your back make sure there's
no space now take your hands onto your
ribcage and then draw those ribs in as
you pull the navel into the spine so no
space between your back on the floor
once you got there let's come into a
tabletop position bring your arms up
starting with our first exercise by
extending your right leg and then
reaching your left arm over your head
come back to Center other side left leg
right arm and Center so inhale as you
extend exhale Center inhale extend
exhale Center so just keep going making
sure each time your leg extends away
from you and your arm goes over your
head that your lower back does not come
off the ground so if that means you have
to extend your leg a little bit higher
off the ground that's totally fine so
just keep going inhale open exhale
Center opposite arm and leg working
together and Center feel free to lift
your shoulder blades off the mat if you
want a little bit more of a challenge if
not keep your head down extend and
Center extend and Center extend and
Center keep going a few more times
working with the breath as your
abdominals get stronger you will be able
to keep your shoulder blades off the mat
the whole time but until then just keep
working last one and Saturn now lift
even higher take your arms forward
double leg extension flex your feet
inhale open exhale in for one arms and
legs away exhale for two keep going and
three extend and four now same thing
applies for this exercise make sure when
your legs extend away from your body
your lower back does not arch keep
pressing that spine into the floor
extend
and Center inhale open exhale in inhale
open exhale bring it up extend the legs
keep those legs straight and open into
Pilates stands we're going to take our
100's if you want to make it easier to
bend your knees ready let's go pump
those arms one two three four five
exhale two three four five inhale two
three four five exhale 2 3 4 20
inhale two three four five exhale two
three four thirty
inhale two three four five exhale 2 3 4
40 inhale two three four five exhale two
three four fifty
inhale two three four five exhale two
three four sixty in AO two three four
five exhale two three four seven and
keep going pressing that belly button in
towards your back strong arms last 10
two three four five exhale five four
three two one great job bend those knees
bring those arms behind your head flex
your feet keeping the heels together
open the knees out from here lift up
touch the elbows to the knees inhale
open extend the legs exhale bring these
two elbows and in inhale open exhale and
try to touch your elbows to the knees
each time you lift your upper body off
the mat extend and in your heels are
touching the entire time and in inhale
open exhale in so little baby crunch as
you come up and then from here point the
toes keep those knees apart arms extend
over your head and this time come out
over to the side of your body side
reaches reaching to one side and then
the other for one and two working the
obliques here three and four keep
reaching imagine like you're trying to
touch something at the front of your mat
reaching to the left and the
reach reach reach keep going last one
awesome next exercise you're gonna take
your arms through your legs grab your
ankles around the spine and start to
rock over and all the way up to your
seat it this is called your seal so you
round through the spine rock back come
on up find that Center and hold roll it
back and hold so you're holding on to
your ankles with your hands through the
legs and hold the challenge here is to
not touch the feet to the ground coming
up and use the strength of your core to
find that stability in the body as you
fold great job round through the spine
as you roll back and up and hold a few
more times finding that control in the
body as you come up you hold roll it
back and hold
great job roll it back rolling through
each vertebra of your spine and then
coming up to seated hold it here
find that Center and balance and then
what you gonna do is let go of your
ankles taking the arms along the side of
your legs knees together feet together
just holding this boat posture pulling
the navel into the spine shoulders down
away from the ears beautiful one more
deep breath in keep holding and slow
exhalation out as you drop your feet and
then bring your body all the way down
let's take the arms up over your head
just stretch your legs out and then take
your left knee and bring it into the
chest pull it in and then lift your
shoulder blades off the mat lift your
right leg off the floor from here
extending your arms over your head
extend the leg and then bring it in for
one so we're just gonna work with the
same leg and to extend the leg so then
the legs meet and then bring it in for
three extend and four now as the leg
extends your arms reach over your head
and five
extend and six working the lower
abdominals here and seven grab that knee
each time pull the forehead to your knee
and nine last one hold it here single
leg switches and switch one two three
three four five six seven eight nine ten
hold now bring that right knee to the
chest drop the left leg all the way down
you can go ahead and drop your head for
a second just catch your breath and then
come back up again lifting your left leg
off the mat let it hover from here reach
the arms over your head as you extend
your right leg and then bring it in for
one now working with the right leg each
time end to extend and reach and bring
it in for three extend and four extend
and five halfway there and six arms over
your head and seven and eight two more
and nine you're doing great last one
hold it in for ten single leg it switch
us one more round let's go for one two
three breathing or pull that knee in six
seven eight nine ten let's do ten more
ten nine keep going eight breathing
seven six five four three two and one
that's 20 great job bring those legs in
drop your head all the way down go ahead
and flex your feet and just simply pull
those knees into the chest give yourself
a second and then extend your legs all
the way out and reach your arms over
your head let's do a big push with the
arms forward as you roll yourself up to
seated reach the arms and then just take
your seated head to toe forward fold
we're just gonna take a second and
stretch out those hamstrings before we
move on to our next
exercise our fallbacks simply holding
this seated forward fold trying to fold
from your hips keeping the feet flexed
awesome now from here go ahead and bring
yourself up to a straight back pull the
navel to the spine start to fall back
with a straight back until you can't
hold it any longer so fall fall fall
fall fall and then round through the
spine as you come all the way down so
we're going to reach the arms over the
head flex your feet
exhale roll forward reach forward then
slowly come up to straight back and now
pull the navel to the spine is start to
fall back fall back fall back fall back
and then round so before you round just
try to hold for a second come back up
again flex roll yourself up reach
forward extend into straight back navel
to the spine start to fall back fall
back see how far you can go and then
round through the spine all the way down
again roll yourself up flex your feet
reach forward straight back exhale start
to fall back feel those core muscles
shaking and then release all the way
down reach over your head and roll up
reach forward coming up to straight back
start falling back fall fall fall and
then round yourself all the way down
great job from here just bring yourself
up to seated leg straight or knees bent
here if you wish if you like to go a
little further extending and just
holding this v-shaped position holding
and then bend your knees cross the
ankles and then come on over to your
elbows extending both legs all the way
back finishing off with our elbow planks
here staying in your elbow plank
shoulders above your elbows now again
same thing like in the beginning start
to visualize your bellybutton pulling
into words that spine so really
contracting your abdominal muscles here
holding this position making sure your
breathing's are constantly welcoming
more oxygen into the muscles stay and
breathe you are strong you are powerful
just keep staying with your breath we
are almost done feeling that engagement
in the shoulders in your back in your
core and your quadriceps keep holding
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almost done one more deep breath in
exhale five four three two and one great
job drop the belly all the way down
relax your legs let's just stay here on
our elbows and our baby Cobra or Sphinx
pose allowing the shoulders to drop away
from the ears along getting through the
neck enjoying this nice gentle stretch
for the frontal area of your body
beautiful just keep breathing keep along
getting the neck and then relax bring
your hands next to the side of your body
pushing yourself up to your knees let's
round out the spine just for a breath
here coming into child's pose and then
slowly coming up into seated position
take a deep breath in and exhale you are
done great job thank you so much for
joining me today and beautiful Nicaragua
for our core Pilates workout I hope you
enjoyed it and I look forward to seeing
you again
thanks so much for watching if you enjoy
this workout give it a thumbs up and
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on all of our new yoga classes and new
Pilates workouts thank you again and
we'll see you soon
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