10 Min Defined Core (Abs & Obliques) // Pilates At Home, No equipment

Hi guys, welcome to Pilates with Flo. Today we have a full core workout that's also wrist friendly. So I want you to come on over to a nice comfortable position on your mat. We're going to start today with some gentle breath work. I want you to release any tension out of your shoulders. Place your hands on your ribs if that feels nice. We're going to inhale for four deep breaths and exhale for six deeper breaths out through the mouth. As you inhale I want you to breathe deeply from the belly. So we have deep belly breathing here. Allow that air to travel up into your chest and as you exhale you allow that air to exit through your mouth. Really lengthen through that breathing. All right, when you're ready come on over into a mermaid stretch. So you're drawing that left leg in front of you in line with the edge of your mat. The right leg goes behind heel towards the glute. You're going to place that right arm on the right shin and reach with that left arm over to the right. Feel that beautiful oblique stretch. Your eye gaze can come up to the sky or down to the mat. It's up to you. You're then going to release through. Draw that right arm up and over and that left arm is going to come down onto the elbow. So you're resting on your elbow on the mat. Again you're feeling that beautiful side stretch here on the opposite side. Once again we come up, we reach over to the opposite side breathing deeply here. Remember you can take as long as you need in these stretches. And once again we swap sides. You come down onto the elbow, reach with that opposite arm up and over. Create energy in those fingertips. I want you to come down onto your left side nice and long here. Resting your head on that lower arm making sure you're in one beautiful long line through your spine. You're going to lift that top leg. The bottom is going to follow and then we lower for one. So you lift, the bottom follows and you lower. Keep working through these leg raises here. Try and remain nice and still using the oblique muscle to lift, lift and lower. Almost done here and then we're going to do our double leg lifts staying on that side. So we're really focusing on working the obliques. Point those toes, keeping those legs lifted. Now let's lift and lower, lift and lower. You exhale to lift those legs together, inhale to lower. Keep those feet glued together. Great work guys. Keep that arm in front of you to stabilize. Now we're going to be moving into our scissor kicks. So keeping that raised, that lower leg comes forward, right goes back and then you swap and swap. So you're alternating through those scissor kicks. Point through the toes, keep that core engaged, keep those obliques active, keep those legs raised. I want you to imagine that you're walking on the moon. There's no gravity. Beautiful work guys. You've got this. Amazing. Lower those legs down. Take a second to reset if you need it and then when you're ready, I want you to roll over onto your back. Let's tuck our pelvis in, imprint the spine and we're going to raise our legs up into tabletop position for alternating toe taps. Keep your hands by your side or raise them up to the sky. When you're ready, as we exhale, the right toe comes down and taps and draws up. Exhale, left toe and up. Keep swapping here guys at your own pace. So you exhale to lower, you inhale to raise. Making sure to keep that spine imprinted so the lower back is squished into the mat, keeping that pelvis nice and tucked in. Shoulders are low, arms are strong. Just a few more either leg and then we're going into our double toe taps. So your feet and knees will come together and you will tap at the same time. When you're ready, glue those knees and feet. Let's tap and draw up for one. Exhale to tap down, inhale to draw up. Keep working through this movement, really working those lower abdominals. Keep your hands by your side if it's easier. Focus on keeping your core engaged, melting those ribs down to your hip bones. You've got this. All right, from here we're going to work our ab curls, pointing up towards the sky. So we're lifting our chest up and lowering, up and lowering. Keep going. You exhale, you curl up. I want you to raise up towards the sky on the curl rather than towards your knees. Eye gaze comes towards your toes. Halfway there, keep going. Try and keep your legs extended if you can. Great work. It's all about that height of the chest. Amazing. Draw those knees in for a second. Let's work some knee circles, opening up through the hips and reversing back the other way. Now we're going to curl up again. Arms are going to come by your side. We're moving into our Pilates 100. So legs can be bent or straight. When you're ready, let's curl. Let's pump those arms for one, two, three, four, five, six, seven, eight, nine, 10, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Keep going here, my loves. You've got this. Press those arms, pulse them nice and strong, up and down a few centimetres. Use your breath. Keep your shoulders up off the mat. We're almost done here. This is a killer core move. You've got it. And we're done. Take a second. Reset the body here. Staying in tabletop now, we're going to allow our knees to drop nice and slow to the left, coming back through centre on the inhale. And then on the exhale, draw the knees over to the right. We're working through our spinal core twists here. I want you to anchor through your shoulders, anchor through your palms, keeping them nice and firm on the mat as your hips rock side to side with control. I want you to imagine that you're moving through a pot of honey, really slowly here. A lot of resistance. Beautiful work. Keep that core engaged. We're almost done today. We've just got the side lying series on the opposite side. So I want you to extend your legs out long, arms overhead. Take a moment to decompress in the spinal decompression stretch. Then when you're ready, you're going to gently roll up and over. Come on over into that mermaid stretch that we did at the beginning on the other leg. So that left leg comes behind, heel to the glute, right leg in front along the edge of the mat. You're going to come down onto your elbow and stretch bar over on that left arm. Enjoying this moment here. And then when you're ready, you press up and over and we draw that right arm reaching over to the left side. Taking a second and then we once again come back down onto that elbow, reach far with that left arm, create energy in those fingertips. And one more to the opposite side. Really breathing into this stretch. Nice deep breaths. Beautiful. Come on down onto that opposite side now in a nice long line, making sure your spine is in alignment. Resting your head down. We're going to raise that top leg up. The bottom leg is going to follow. They touch and lower together. Top leg, bottom leg and lower. Top leg, bottom leg and lower. Really working that oblique to raise those legs up. Keep that arm in front of you for support. Try not to let your hips rock either way. We want to stay nice and still. It's just the legs moving. Beautiful work guys. When you're ready, let's lift and lower. Double leg lift and lower. Keep those feet glued together. You can do it. Use your breath. You exhale as you lift. Use the power. Inhale to lower. Amazing work. I'm right here with you. We're almost done. Let's work those scissor kicks when you're ready. And alternating legs. Keep going. One comes forward, one goes back and then you alternate. Keep going here. You're walking on the moon. There's no gravity. It's all about that control of the legs. Beautiful job today. Your obliques, your core are going to thank you. Gently come back to seated now. We're going to work some spinal twists. Hands to chest. You're going to gently turn to the left. Eye gaze follows. Come into the back of the room. You come back through center and then repeat. So you turn to the right as far as you can. Eye gaze follows and then back through center. Repeat to the other side again at your own pace. Keep those shoulders nice and relaxed. Great job today guys. Please remember to like, subscribe and comment and I'll see you next time.