Hey guys, Cassey here and welcome to Pilates Bootcamp on Livestrong Woman.
Today we are gonna go through a plank-a-thon, and it is exactly what it sounds like.
You're doing plank marathon and you are never going to touch the floor until you finish
with me at the end.
So if you're ready, let's go ahead and plank it out.
So I want you to be on all fours right here on the knees, okay?
We're gonna start out a little bit easy.
I'm gonna a little easy on you just because we really are gonna plank the whole time.
Now if you have any wrist issues or it begins to hurt, please come down onto your forearms,
okay?
So that will be the modification.
Now hold right here, inhale through your nose and exhale through your mouth.
Go ahead and bring those toes underneath.
Lift up, just like so, onto the hands and the toes.
Now I want you to bring those knees down, lift up.
Knees down, lift up.
Nice.
So the great thing about plank is that you really can plank it anywhere.
While your doing commercials, over at a friend's house -- I don't know, whatever -- but it
is very portable, this exercise.
Well, same thing with Pilates -- you don't even need a mat.
Sometimes you can just go on the floor and just do it.
So with the plank, you really strengthen that core, you strengthen that powerhouse.
And this includes: your abs, your obliques, that low back, that whole thing.
That is your core.
Okay, a few more -- 3 and 2 and 1.
Lift it up.
Now we are going to go into an elbow push-up.
So you're gonna come down, down, lift it up.
Down, down, up, up.
You can also do these on your knees.
Good job.
And you wanna place your hand right where your elbow was, okay?
Really lifting with that chest.
Inhaling down right here and exhaling, lift.
A few more on this side.
Good, that's right.
You have to do both sides.
I bet you didn't think about that, did you?
And last one, up and hold.
Hold, hold, hold.
Bellybutton in, inhale through your nose and exhale through your mouth.
Other side.
Here we go: And down, down, lift it up.
Down, down, up, up.
Really tighten that bellybutton.
Nice work.
Lower, lower, lift, lift.
Beautiful.
Working that chest.
Working the shoulders and your abs.
A few more now -- 3 and 2 and last one -- 1.
And lift it up, very good.
Now, come into a Down Dog for me.
Stretching out that upper back, stretching out the calves.
Inhale and all the way into that Dogging Cobra.
Looking up and pressing back.
And up and back.
Always avoiding our body touching the mat because you gotta stay in plank the whole
time.
We gotta stay elevated the whole time.
Lift that heart center towards the ceiling.
And down, reach up.
And down, a few more -- 3 and 2, last one.
And 1.
Lift it up.
Okay, back, reset yourself.
Rest in plank, RIP.
Go ahead and bring it onto your forearms.
Okay, hold right here.
We are going to go into a Solider Crawl.
So you need to bring that inner thigh, open it to the mat.
Bring it in and out, switching in and out.
Working your abs.
Nice work.
Keep pressing.
Now if you're tired come onto your knees.
You can still do the same thing.
Okay, eyes forward, work it, work it.
How are those arms feeling?
A little bit sore?
It's okay.
It's all worth it.
Keep going.
We're gonna do this together, guys -- 5 and 4 and 3.
Come on -- and 2.
One more -- 1.
And hold plank, hold plank.
Butt-Ups.
Reach it up and in.
Reach it up and resist as you come in.
Lift and in.
Yep, this is a plank-a-thon, alright.
We are not stopping and you will make it to that finish line.
Lift it up and lower.
Lift and lower.
A few more -- 3 and 2 and 1.
And hold plank.
Hover it out.
Forward and back.
How are those arms feeling?
You okay?
How are those abs feeling?
I think you're just fine, you're just fine.
We'll come onto our knees in just a second.
Give me 5 and 4 Good -- 3.
You got this.
And 2, one more.
And 1.
Onto the knees, onto the hands.
Hold plank right here.
Inhale and exhale.
Now go ahead bring it up and down.
One more time just like we started in the beginning.
Very nice, lower and lift.
And all the way up into that Down Dog.
Now I want you to split that leg open just like so.
Bring it all the way in to the knee.
And lift up and in.
Beautiful.
Lift it and bring it in.
Nice work.
Pointing the toe, pressing it in.
Working your glutes, your arms and your abs all at the same time.
Reach it and in.
A few more.
Press it forward, beautiful.
And last one.
Up and in and bring it all the way up.
Hold, hold, hold.
Inhale, exhale.
Reset yourself.
Beautiful.
All the way back.
Toes pointed, long back, let's do this.
Bring it in and reach and press and reach.
Come on, all the way forward.
Be strong.
Mind over muscle.
Keep pressing and reach to the sky.
All the way in and out.
Nice work.
Reach it -- 3 and 2.
And last one -- 1.
Press and hold plank.
RIP right there.
Inhale through your nose, exhale through your mouth.
Come down onto those forearms.
Hands clasping together, let's get some booty attack in here.
So, pointing the toe, we are going to pulse, pulse, pulse.
That's right, we're in plank and we're pulsing.
Really lifting that butt.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And down, hold.
Hold it.
Guys, we are so close.
Do not even think about coming down.
Inhale through your nose.
Exhale, lift up, reset that core and lift, lift -- pointing the toe.
You've got this.
Give me 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
And hold it, hold it.
Good.
Find that core.
Suck that bellybutton in.
Inhale through your nose, exhale.
Last 10 seconds, let's make it good.
Now you choose.
Either you are going to stay on those elbows or you're gonna go intense crazy and you're
gonna come onto the hands with me.
And we're holding it.
Ready, find that peace.
You've got this.
Come on, shake it out.
You've got it -- 5, 4.
Come on -- 3, 2.
So close -- and 1.
Bring it down onto the knees.
Back into a Child's Pose.
OMG, that was insanium.
Okay, coming up, rolling the shoulders back.
Alright guys, that was your plank-a-thon.
Great job, we made it the whole way through.
Let me know in the comments below if there was a point at which you stopped or if you
championed it out with me.
So be sure to subscribe to Livestrong Woman, and I'll see you next week on Pilates Bootcamp.
Great job and I love you so much.
Bye.