Workout at home | Maahek's Core Pilates. | Volume no.12 | BodyProCoach | Praveen & Maahek Nair

hi, guys a very warm welcome to Maahek core pilates volume no 12 we are going to be doing a little fun circuit training in pilates and let's get started today's exercise comprises of eight exercises we will be doing 40 seconds of work and 20 seconds of a break so that we can take a breather and switch we're going to be doing four rounds of the same thing that's about roughly 30 minutes of workout let's go a so one feet forward and bend and reach good job we're gonna try and even this slightly soft so its majorly works on your hamstrings good job we done with 35 and 40 sec great job we starting with reverse alternate lunge so we're gonna start with our right feet first hope you guys have been training really high staying up with workout and now let's go so right and left try and maintain a 90-degree setup keeping the chest more upright spine neutral and walk your feet back there we go done with half a but if you side profile that's here and done we're going for plank Jacks so going on the floor you want your elbow if you go onto your palms I'm going to try and go on to our elbows you can okay let's go on your palms to the floor sound to stay plank and from there good job let's move on to our fourth exercise that's going to be glute raise so lying down keeping a head rest it getting your heels closer to your hips hands by your side we started next three two and one exhale and lift your hip up to the ceiling inhale lower exhale up inhale lower exhale when you lift up get belly in lower exhale a squeeze our abdomen exhale engage and contractive pelvis great job make that a connection and engaged your ABS to squeeze your butt last five two and one brilliant we're going into the next one that's our bicycle crunch we start in next ten seconds so from here I want two feet to a tabletop position that's here lift your head up stay there and opposite knee to your opposite elbow last 10 one great job let's move on to our next one that side plank so let's go on from the right side plank it is really great exercise to engage your side obliques so if you go onto your elbow but this one is keeping your feet in front of you with support lifting your hip that's the easiest one if you want to really challenge yourself you want to try and keep both your feet straight and lift you can also keep your hand up and look to your hand run with 20 seconds last 10 five four three two and one good job switch to the other side we're gonna start in the next ten seconds, we start in five four three two and one to try and live to hip up to the ceiling hands to the ceiling you gaze at your hand the job we are halfway done that's 5 4 3 2 1 good job let's move on to a last exercise of the fourth round that's going to be blind glute twist so we wanna go to our elbows going to plank position from there we are going to twist our hips right to left we started three two one first, maintain a great plan that means shoulders forward in line with your palms who is about sinking heart then start with shift if you find this heart you want to find stay here last five four three two and one great job brilliant without with round one we moving on to round two let's go so your we start in five seconds four three two and one now try and balance it's all about balance and coordination sideways and done a good job let's move on to reverse alternating lunge start in next five four three two and one maintain the 90-degree step just up right great job half a done five four three two and one good job let's move on to next one that's our plank jacks get ready on to a plank 3 so sink with your plank position you will really challenge yourself moving to the jack so feet out and in somebody who can do that level one this level walk walk in in great job 30 seconds 10 sec last 5 three two and one good job let's move on to glute raise stay here we start in next five seconds five four three two and one so we're going to go three times up hold squeeze and go down great job half a done band easy move on to our nex exercise bicycle crunch start in next 5 sec get ready feet table top the head left out look up to knees elbows wide open and elbow to your knee last 5 easy great job that's let's move on to next one that's our side plank we start next five seconds and now there you go you need to head up you keep your hand down for assistance trying to lift up as high as possible half a done last five four three two and one great job switch to the other side get ready we start in next 10 five four three two one we have almost a half a it's 20 seconds done last five good job 30 second s done last ten five five four three two and one and easy lets move on to the last variation that spline glute twist going on to our elbows in line with your palms shoulder aligned with your elbow their we go and twist last 5 and one good job let's move on to round number three so one feet forward and reach good job we're gonna try and even this slightly soft so its majorly works on your hamstrings good job we done with 35 and 40 sec great job we starting with reverse alternate lunge so we're gonna start with our right feet first hope you guys have start with our right feet first hope you guys have been training really high been training really high staying up with workout and now let's try and maintain a 90 degree setup keeping the chest more upright spine neutral and walk your feet back there we go done with half a but if you side profile that's here and done we're going for plank Jacks so going on the floor you want your elbow if you go onto your palms I'm going to try and go on to our let's go and your palms to the floor sound to stay applied and on there and from there good job let's move on to our fourth exercise that's going to be glute raise so lying down keeping a head rest it getting your heels closer to your hips hands by your side we started next three two and one and lift your hip up to the ceiling inhale lower exhale up inhale lower exhale and lift your hip up to the ceiling inhale lower exhale up inhale abdomen exhale engage and contractive pelvis great job make that a connection and engaged your ABS to squeeze your butt last five two and one brilliant we're going into the next one that's our bicycle crunch we start in next ten seconds so from here I want two feet to a there and opposite knee to your opposite elbow last 10 one great job let's move on to our next one that side plank so let's go on the right side first side applying this really great exercise to engage your from the right side plank it is really great exercise to engage front of you with support lifting your hip that's the easiest one if you want if you want to really challenge yourself you want to try and keep both your feet straight and lift you can also keep your hand up and look to your hand run with 20 seconds last 10 five four three two and one good job switch to the other side we're gonna start in the next ten seconds, we start in five four three two and one to try and live to hip up to the ceiling hands to the ceiling you gaze at your hand the job we are halfway done that's 5 4 3 2 1 good job let's move on to a last exercise of the fourth round that's going to be plank glute twist so we wanna go to our elbows going to plank position from there we are going to twist our hips right to left we started three two one first, maintain a great plan that means shoulders forward in line with your palms who is about sinking heart then if you find this heart you want to find stay here last five four three two and one great job brilliant without with round one we and one now try and balance it's all about balance e and coordination sideways and done a good job let's move on to reverse alternating lunge start in next five four three two and one maintain the 90-degree step just up right great job half a done five four three two and one good job lets move on to next one that's our plank jacks get ready on to a plank 3 so sink with your plank position you will really challenge yourself moving to the jack so feet out and in somebody who can do that level one this level walk walk in in great job 30 seconds last 5 three two and one good job let's move on to glute raise 10 sec last 5 three two and one good job let's move on to glute raise stay here we start in next five seconds five four three two and one band easy move on to our next exercise bicycle crunch start in next 5 sec get ready feet table top the head left out look up to knees elbows wide open and elbow to your knee last 5 easy great job that's lets move on to next one that's our side plank we start next five seconds and now there you go you need to head up you keep your hand down for assistance trying to lift up as high as possible half a done it's hot last five four three two and one great job switch to the other side get ready we start in next 10 five four three two one we have almost a half a it's 20 seconds done last five good job 30 second s done last ten five five four three two and one and easy lets move on to the last variation that spline glute twist going on to our elbows in line with your palms shoulder aligned with your elbow their we go and twist last 5 and one good job

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