15 Minute Pilates Core Workout | Good Moves | Well+Good

(upbeat music) – Hi guys, I'm Chloe Gregor from East River Pilates and this is Good Moves with Well and Good We're about to get into a Pilates abs workout, this is what everybody requests, everybody wants abs, so that we feel stronger, we move better, and let's get started

We're gonna come down onto our backs, to start And we're gonna set up our bodies ready for some great core strength work We're gonna float the legs up into our tabletop position, keeping the back of the neck nice and long And we're gonna start with our toe taps Now keeping that neutral spine, you're gonna slowly lower one of the legs down towards the mat, as far as you can with control, maybe you touch the mat, maybe you don't

And then pull the leg back up into tabletop Then we'll do the other side, we inhale as we lower the toes down towards the mat, we exhale to pull that leg back up into tabletop Inhale to lower Exhale to lift Challenge yourself to go a little bit slower than maybe what feels comfortable for you, so that you can really engage through those abdominals, and feel like it's your abs that are pulling that leg back up into tabletop

Notice how the lowering is coming from the hip and not just a bending of the knee Really nice Exhaling to lift up And I'm maintaining my neutral spine, the ribcage is still heavy, down onto that mat And I'm still connecting with my breath

Inhaling as I lower down, exhaling to lift up Remember whenever you're doing core work, take breaks whenever you need, listen to your body, take that whenever you need Good, we're gonna keep going for a few more here (exhaling sharply) Exhaling up Great, we've got one more on each side

Lifting up into tabletop and then one by one, just lower the legs down and rock those knees from side to side, just to loosen out a little bit We're gonna keep building on this, so if this feels like it's enough for you, you can stick with it, otherwise we're gonna keep adding on We find our neutral spine position here Good, bellybutton hugs into the spine, we float the legs to tabletop This time we take the hands behind the back of the head, now the fingers are interlaced, the thumbs are pointing down the back of the neck, so I've got this cradle of support for my head and neck

The elbows will lift slightly, just so I can see them in my peripheral vision and then we peel the head and the chest up Coming up into what we call a curl up and then we lower the head and chest back down We exhale to peel up, think about the chest reaching towards the front of the thighs and we inhale to lower Keep the head feeling really heavy in the hands, almost push the head back into the hands, and the hands into the head, and then find more of that lift from the center of the chest, as you reach that chest towards the thighs I'm still lengthening through my spine, thinking about the front of the chest still staying really open

Good, and imagine you're holding a soft peach underneath your chin You should really feel this work through your abdominals but make sure you're still wrapping that bellybutton in towards the spine Good, take those legs down, shake it out And now we're gonna combine those two moves So again, if that was enough for you, that's where you stay, you wanna make it a little more challenging, come with me

Legs float to tabletop, we're gonna come into that curl up again, head is heavy in those hands, good, as we lower the head and the chest down, we're gonna tap the toes down towards the mat, let's go halfway down with that head and chest, and then everything comes up together on the exhale We inhale to lower, head and chest lowers, we exhale to lift back up If you want even more of a challenge, you could take this into a double leg toe tap, where both of the toes lower down together and lift together Good, so that's an option for you Exhale, think about that chest, lifting and reaching up towards those thighs

You should really feel this through your abdominals (exhaling sharply) Good, connecting the movement with the breath Head still heavy in the hands Spine is still long Last one here, curl and relax it down

We shake it out And now we're gonna come into a bit of oblique work Hands come behind the back of the head again, interlace those fingers, we're gonna get into the sides of the waist, lengthen the spine We're gonna curl the head and the chest up, twist to the side and lift that left up into tabletop We're gonna come to the center, lower down almost down to the mat and then come straight back up

Exhale to twist, inhale to come back in, so we're spiraling over to the side Think about that opposite shoulder, reaching to the outside of the thigh and this elbow opening, so we're really spiraling that chest as we come over to the side Good, exhale and curl Don't lose that root connection as you lower, so keep the ribs heavy Good, inhaling as you lower

Getting into that deep rotation each time you come up into that twist Good, lift up, that's our last one And we come down We lift up, this time, we hold it here in that twist Lift a little higher, twist a little more, and lift the opposite leg to tabletop

And then that opposite leg is gonna extend out away And then we fold it in Exhale to extend Inhale to fold it in Now there shouldn't be any rocking or tilting of the pelvis, so we're really stabilizing

Both of the hips are heavy on the mat As we exhale And make sure this knee doesn't creep in any closer So it should be directly over your hip, as you extend it out (exhaling sharply) Good

We're gonna go two more here Keep that lift Good Last one, and then we extend out, last little bit We hold it out, and we're just gonna do five little circles each way with that leg

We go for five (exhaling sharply) Four Three Two And one, other way, try not to rock those hips

We go for five Four Three Last two Last one

Bring it in Hug those knees into your chest, rock a bit from side to side, and then we'll take it over to the other side Feet start down We take the hands behind the back of the head Interlace those fingers

Long through the back of the neck We lift, we twist over to the other side, we lift up to tabletop, and we come back down Exhale, lift and twist Inhale to come back down Really focusing on that spiral over

Think about that shoulder blade reaching up and across to the outside of the thigh, we we curl that body across (exhaling sharply) And back Good, that bottom elbow can point down towards your mat, so that we get an even deeper twist into that side Good, last one here We lift, we twist, we hold

We float the other leg to tabletop, and then we extend it out away Inhale to fold it in, keep that twist, exhale to extend Inhale to fold, pull those abdominals in, exhale to twist Maintain that deep rotation through the body Lift a little higher if you can

Good, we're here for another few like this Good, last two On the next one we extend out, we hold it out there, lift a little bit more, twist a little bit more, and we circle that leg for five For four For three

For two Last one, there, and we reverse it For five Four Three

Two Last one, and bend it in Hug those knees in, circle them around, just to release into those hips And now we're gonna come up Roll yourself up, and we're gonna come into some side plank work

So, we'll start up on this side You'll drop your forearm down for a forearm side plank to start Now, you got a couple of options here You can do this from your knees In which case you'll walk the elbow forward, so the elbow is in line with the knees

And when you lift up, you'll be in a side plank here Those who are happy to come up onto their toes, for the full variation on the toes, you can lift up You'll step the top leg in front, that's it Plant that foot down so the outer edge can connect to the mat, and the bottom leg is gonna step behind And we'll all reach this top arm straight up towards the ceiling

Think about lifting up out of this bottom shoulder If your neck feels tired or fatigued, take the gaze down Otherwise, keep it straight out in front of you Pull the abs in, pull those ribs in Hold it there, and we're gonna start with some little hip dips

We dip the hip down, and then we lift it up, up out of that waist So we inhale to lower, exhale to lift Inhale down, exhale lift Keep lifting up out of that lower shoulder Good, keep pulling those abdominals in

(exhaling sharply) Keep lifting up that waist right up towards the ceiling We dip down Good, last one here, lift! And then just take a seat Shake it out And then we're gonna come up onto your hand now

So your fingers are gonna point away from you Good We're gonna come into that same setup You can do this from your knees, but it's a little bit easier up from the feet So top leg comes forward, bottom leg we step behind

This top arm's gonna reach as we open out Now, we take a big breath in here As we exhale, we're gonna reach the hand under and through You're gonna reach to the back ankle And then open back out into your side plank

Good, so we exhale Lift those hips, piking them up towards the ceiling And then we inhale to open out Good Exhale, curl under

And reach, inhale to open Think about your hips reaching towards the ceiling, opening them up, like you're sticking your butt right up to the ceiling into that twist And then open out and landing in that side plank each time With the breath We're here for four more

Inhale open, exhale lift for three For two Last one, like this, lift, you'll open, and then we'll come down Just have the legs to the side, and we'll side bend to stretch out that side of the body Breathe into that side, open out through the chest

And then we'll flip it around to the other side So, swing your legs around We'll come down first onto our forearm Now we want shoulder right over the elbow, hand flat If you're coming into that kneeling variation, walk it forward, so the knees and the elbow are in one long line

Otherwise, you can step the hand back Top leg steps forward, foot comes flat down We can lift up, that bottom foot's gonna step back behind We open out the chest, lift up out of that bottom shoulder Tuck the tailbone, ribs in, abs in

Lengthen the spine, and we start with our hip dips We drop the hips down We lift it up Inhale to lower Exhale to lift

Try not to twist the lips from side to side, as you do this But think about dropping straight down, and straight up (exhaling sharply) We're here for another three Reach these fingers up towards the ceiling! Last one here Drop it down, great

We're gonna come up onto our hand now for our twist So your hand's gonna come down, fingers point away from you We set up into that side plank again, top leg goes forward Lift yourself up, we reach, we open Think about the chest staying open and wide

Take a breath in here As we exhale, we reach this hand underneath We reach for that back ankle, lift those hips high And then we open back out into our side plank We exhale, lift up, and reach down and across

Inhale to open, feel that strength work through those obliques, the sides of the waist Also working through our shoulder, that stabilizing shoulder And the sides of our hips as well, and into our glutes Good, landing each time in your side plank, and then finding that reach under and across each time Exhale to lift, inhale to open

Three more This is two Our last one here, make it a good one Open it out, and then sit those hips down All right, take the hand over, sweep up and over so that you feel this lovely stretch through the side of the body, through the side of the waist that you've just worked out

And now we're gonna come into some front plank work, just to work into those abdominals and those obliques one last little bit So, come forward onto your hands Now when we do plank work, remember, chest lifted, heart shines forward though, so no rounding of that upper back We pull those ribs in, we gently draw those abdominals in, to keep the engagement through our core We step one leg back

We step the other leg back, we find ourselves in this plank position From here, you're gonna draw one knee in, towards the same side You're gonna step it back, and then you're gonna take it across to the opposite side, and step it back Same leg, same elbow Good

And then across Good, we exhale as we pull in Inhale back, exhale pull in, inhale back (exhaling sharply) So we'll do five like this, on each side Good, heart still shining forward

Last one here Across Good, take a little break, shake it out And we'll go straight to the other side So, lifting through that chest

We go same We take it across So taking it across the body Really working deeply into those obliques Try and keep those hips pretty steady though, as we draw the knees in

It's a really controlled movement Make sure you haven't forgotten about those shoulders Last one here Drop those knees, shake it out And then just to finish, we're gonna come up

One last time, and we're just gonna alternate knees into the chest So it's a really slow motion mountain climber Keep that chest lifted, keep the hips level, keep that control I have the tiniest bend in my elbows, just so that they're unlocked And, we can drop it down

Shake it out And you're all done That was Good Moves with Well and Good If you want more, subscribe below! (upbeat music)

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