Workout at home | Maahek's Core Pilates. | Volume no.11| BodyProCoach | Praveen & Maahek Nair

hi, guys, this is Maahek Nair and a very warm welcome to maaheks core pilates today we're going to be doing volume number 11 let's get started let's start with the first exercise so we are going in for the foam roller so we're going to foam roll the hips first we're gonna sit on the foam roller that's the roller I'm gonna sit on the roller take my feet forward and roll my hip we are going for 20 counts 3 4 5 6 7 8 9 10 11 12 13 14 almost done 15 last five four three two and one now let's move to our back so we want to do our upper back so we're going to put the roller in the midsection of our back we're going to start from there you're going to take your heels closer to your hips lift your hips up and one two three four five six seven eight nine ten last five four three two and last one good jobs okay let's move on to your side so keep the roller side-lying position from there gone to my elbow ideally we would want this set up that's both your feet in the air and now roll that's your IT band three you're gonna go for ten counts four if this is not possible you're gonna step your top feet in front of you and the same but the below leg stays lifted six seven eight nine last one and ten good job let's switch our side so going on to our other side lying down into sideline position and roll ten counts one two three four five six seven eight nine ten good job great now lets move on want to our core so we are going to plank position both thigh on the role of you lift it up and roll one two three four five six seven eight last two nine and last one ten good job let's move on to our last and final bit to be one for our hamstrings and then calf so it's one to also work on one leg three four five six seven eight nine one and ten and if you want to our calfs just take the roller just on your calf lift your hip up and roll one two three if this is heavy on the hands than go on to to go on to one calf bend your feet and then roll one two three four and five and switch one two three four and five let's go in for the first exercise that's your arch hold so lifting your feet up hands up we gonna hold this for forty-five seconds so the here is you want to lift your thoracic lift your hands up if two feet up lift your thighs up squeeze your glutes as hard as possible in case your shoulder is tight you won't be able to lift up which is fine you can keep your hands by your side you can keep your hands on your head but trying le your shoulder blades we all most done have last ten seconds to go last five four three two and one god job let's move on to our next exercise that is your side leg bananas so going onto your sideline position your lower hand comes to your top hand both feet in the air and it can take support from your upper hand and lift they're here for the next half a done try and your knees lock feet tight toe pointed last 15 seconds if this is difficult we can let your shoulders go down lift your feet as high as possible three two and one let's change side to the other side, we started three two one good job yeah 30-sec start last 15 last ten six last five four three two and one good job let's move on to the third variation thats hollow hold so from their feet Straight hands wider side you would lift your feet up your thoracic And your scapula up will come up from your shoulder, that's feet up so that's your hollow hold we can do here to make it a little more challenging you can do here if it's difficult you will go into a table top and hold this position that's here so hands by your side knees bent chin chest up keep looking to your middle at any point of time if your head feels heavy you can keep your hand underneath your neck and support your head five four three two and one good job let's move on to the last one that's elbow plank we start in next three seconds three two and one we start with our elbow plank so on your elbows on your toes shift your body weight forward that means your shoulders and your elbows directly joined in the front squeeze your glutes and try and engage your core tighten your knees tighten your thighs we done with 30 seconds last 15 seconds to go last ten more seconds last five four three two and one awesome good job we done with with round one now we are going in round two let's go your arch hold so lifting your feet up hands up we gonna hold this for 45 seconds so here lift your thoracic lift your hands up if the feet up lift your thighs up squeeze your glutes as hard as possible in case your shoulder is tight you won't be able to lift up which is fine you can keep your hands by your side you can keep your hands on your head but try and elevate your shoulder blades we almost done we have last 10 seconds to go last five four three two and one good job let's move on to our next an exercise that is your side leg bananas so going on to your sideline position your lower hand thumbs to your top hand both your feet in the air and it can take support from your upper hand and lift we're here for the next half a done try and keep your knees locked feet tight to pointed it last 15 seconds if this is difficult you can let you show the way to go down but lift your feet as high as possible three two I'm one let's switch side going on to the other side we started three two one good job yeah thirty-sec star last 15 last 10 four three two and one good job let's move on to the third variation that hollow hold so from their Feet straight and hands wider side you would let your feet up your thoracic and your scapula up will come up from your shoulder, that's feet up so that's your hollow hold we do here to make it a little more challenging you can do here if it's difficult you will go into a tabletop and hold this position that's here so hands by your side knees bent chin chest up keep looking to your middle at any point of time if your head feels heavy you can keep your hand underneath your neck and support your head last five four three two and one good job let's move on to the last one that's elbow plank we start in next three seconds three two and one we start with our elbow plank so on your elbows on your toes shift your body weight forward that means your shoulders under your elbows directly yourself in the front squeeze your gluts and try and engage your core tighten your knees tighten your thighs we done with thirty Seconds last fifteen seconds to go last ten more seconds last five four three two and one awesome good job we done with round one and two let's move to 3 rd round let's go your arch hold so lifting your feet up hands up we're gonna hold this for 45 seconds so the idea here is to lift your thoracic lift your thoracic lift your hands up if the feet up lift your thighs up squeeze your glutes as hard as possible in case your shoulder is tight you won't be able to lift up which is fine you can keep your hands by your side you can keep your hands on your head but try and elevate your shoulder blades we all know some we have last 10 seconds to go last five four three two and one good job let's move on to our next exercise that is your side leg bananas – your sideline position your lower hand comes to your top hand both your feet in the air and if you take support from your upper hand and lift we're here for the next half a done try and keep your knees locked feet time to pointed last 15 seconds if this is difficult you can let your shoulder blades go down but lift your feet as high as possible three two one let's switch side going on to the other side good job oh yeah 30 sec done last 15 sec six last five four three two and one good job let's move on to the variation that hollow hold from their feet straight and hands wider side you lift your feet are your thoracic and scapular up will come up from you shoulder so that's you are hollow hold we do here to make it more challenging you can do here if it's difficult you will go into a tabletop and all this position that's here so hands by your side knees bent chin chest up keep looking to your nable at any point of time if your head feels heavy you can keep your hand underneath your neck and support your head last five four three two and one good job let's move on to the last one that's elbow plank we start in next three seconds three two and one we start with our elbow plank so on your elbows on your tools shift your body weight forward that means your shoulders under your elbows directly join your self in the front squeeze your glutes and try and engage your core tighten your knees tighten your thighs we done with thirty seconds last fifteen seconds to go last ten more seconds back five four three two and one awesome good job let's go all right we done with circuit one three rounds now we're moving into circuit two but we slightly more challenging more intense on the core let's go so we're going to start with the first exercise in the next 15 seconds the first one is a Tuck crunch so it looks like this you're gonna be in the disposition from their tuck in back to your dish if it's difficult for you either to keep your hands behind you take support lift your knees in and out okay we start with three two one let's go so try the next one let's here so start from here tuck in and dish tuck in and dish tuck in dish tuck in dish tuck in dish last 10 seconds tuck dish tuck dish tuck dish tuck and there are good work lets move on to the next one that toe touch so feet towards the ceiling hand step and just give small pulses you can bend your knees and the same thing with your back hearts last 15 seconds last 10 let's move and one good job lets move on to the next one that's leg raises so you can keep your hand underneath your hip to give you more support and we start three two one now lower lift inhale exhale you can bend your knees slightly keeping and soft if you want or you can point them straight when I'm thirty seconds last fifteen and done good job let's move on to the last variation that's going to be on hundreds for the circuit – 2 so hundreds and I'm goona give you three set up position the first one you can keep your heels close to your hips come up we have five pulses in here in five pulses inhale exhale okay let's hear the demo looks like this inhale-exhale the ways i m doing sniff breathing secondly use the the same thing in a tabletop third do the same thing with toes pointed so you decide how you want to challenge yourself we're going to start in next 15 seconds last five four three two and one okay inhale 1 2 3 4 5 exhale 1 2 3 4 5 inhale 1 2 3 4 5 exhale 1 2 3 4 5 in exhale in exhale in exhale last 15 sec to go core challenge their you go in exhale and easy good job without with round 1 lets move on to round 2 then round three three let's go three two and one let's go we'll try the next one let's here so starts from here tuck in and dish tuck in and dish tuck in and dish tuck in and dish tuck in and dish tuck in and dish last 10 seconds tuck in and dish tuck in and dish tuck in dish and get their let's move on to the next one that's toe touch so feet towards the ceiling and step and just keep small pulses you can bend your knees and the same thing if your back hurts fifteen seconds one good job let's move on to the next one leg raises so you can keep your hand underneath your hip if you want support we start three two one now lower lift inhale exhale you can bend your knees slightly keeping soft if you want or you can point them straight when I'm thirty seconds last fifteen that's ten come on and done a good job let's move on to the last variation that's going to be 100 for the circuit – 2 yeah so hundreds I'm going to give you three setup position the first one in hale exhale in 1 2 3 4 5 exhale 1 2 3 4 5 inhale 1 2 3 4 5 in hale 1 2 3 4 5 exhale's in exhale in exhale last 15 core challenge accept their we go good job we done with round one and 2 let's move on to run round three let's go -3 2 and 1 the next one that's a here so from here tuck in and dish tuck in and dish tuck in and dish tuck in and dish toe touch feet towards the ceiling and step and just keep small pulses you can bend your knees and the same thing if your back hurts now 15 seconds last 10 good job let's move on to the next one that's the leg raises so you could keep your hand underneath your hip to give you more support and we start three two one now lower lift inhale-exhale you could bend your knees slightly you're keeping and soft if you want or you can point them straight when I'm thirty seconds are last 15 and done good job let's move on to the last variation that's gonna be our hundred for the circuit – 2 yeah so hundreds I'm going to give you three set up position the first one inhales okay in 1 2 3 4 5 exhale 1 2 3 4 5 in 1 2 3 4 5 exhale 1 2 3 4 5 inhale in exhale in exhale last 15 core challange their we go exhale in exhale in and easy all right guys it was wonderful we are done with an amazing circuit let's move on to the cool down so let's go into the first exercise that's your cat-cow going on your all force position and we start to next three seconds two and one inhale chin to your chest lift your thoracic up exhale push your butt out in exhale inhale exhale last ten seconds in exhale that you let's move on to the last variation that your child pose sit back reach your hands forward sit back on your hips try and relax your chest soften your sternum we have last five seconds and one awesome it was great fun teaching you guys all today I wish you all the very best for your 90 days transformation yes you are going to make it they're looking forward to see you to the next workout thank you

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