Workout from home | Maahek's Core Pilates | Volume no. 3 | BodyProCoach | Praveen & Maahek Nair

Hi guys, very warm welcome My name is Maahek and today we are watching next Maaheks core pilates Firstly thank you so much for subscribing to our channel and supporting the family to grow much much bigger So today's class is gonna be slightly intense Your heart rate would elevate up why because you all know that the great man Joseph Pilates He himself was an boxer and athlete so we're not doing anything different today in Pilates

We're going to be doing Athletic mass Colares today, so right let's get started with a warm-up first We roll our shoulders back One more time Take a feet slightly wide now we're going to directly move into a roll down So we're going to take chin to our chest and roll down Inhaling deeply exhale chin to your chest crunching your ribcage Articulate spine and roll down Inhaling a breath down exhaling and rolling up bone by bone One last time Roll up Now, let's move on to the bend and stretch So I'm going to bend my knees Take my hands down try and keep your palms flat It's not idling your fingers down Exhale and straighten your legs That's a nice stretch on your hamstrings I feel my hamstrings little tight today Last five four three Two One and slowly roll up bone by bone Nice next Excercise marching So we're gonna tap take your feet all the way up Chest up right Get in the fun keep smiling Laughs ten nine eight seven six Five four Toes pointing down three two and one Let's move on next exercise Squat and lift Feet hip-width distance apart We're gonna go into a squat neutral spine and lift Heart rate getting elevated

It's getting hotter So inhaling Going down into a squat Exhaling all the way up inhaling lower down and exhaling Joy, a belly button in and up Tryin contract abdomin raise your belly really tight and come up Last 10 Eight Seven six five Four three Two One and easy, let's move on to the next exercise Tap it out From hell, we're gonna move in hands close to your ribcage and tap it out so we can start with tap You want it you can go a little more faster with the a Pace Said today, it's let Atheletic pilates that Means Heart rate it gonna get it elevated? And we're gonna burn a lot of calories That's five four three Two and one Let's move on to the main zone We're gonna start with the first exercise roll your shoulders back Let's move into a roll down So we're gonna go bone by bone Articulating your spine and coming up Try and eat your toes once again pull down You can go a little faster in Pace Stroll down Ten seconds Breather So we are done with the roll up and lift now we're moving on to the third exercise that's gonna be Taking your feet in a tabletop position feet together from there I'm gonna relax my labs my scapula now from there I'm going to hover my hands slightly scoop out Think there is an apple between your chin and a chest They're gonna scoop up stay there we're gonna move our hand slightly forward and back forward and back It's a small movement Next exercise toe taps try and stabilize your pelvic floor muscles Now it's a small moment we're gonna take our hands underneath Interlock them underneath ahead from there To create a little more intensity you could take your feet up to tabletop Now we're going to keep our feet slightly wide we're gonna inhale deeply Exhale and roll up We're gonna stay here open our hands open our arms from here, we're going to twist to our side Let's take the intensity little higher we're gonna move in to a double leg stretch so from here hands back inhale reach Back Now we're gonna sit all the way up Move our feet closer we're going to do rolling like a ball so you can Interlock your hand interlock your fingers, or you can just hold it here

Okay So from here, we're gonna roll like a ball The second knife exercise now, we're going to move into a single leg stretch Sheet set up coupe slightly up hands here Last exercise let's move into a bridge so inhaling deeply Bro all the way from your pelvic lift up Articulate your spine and roll down We're going to start with the first exercise rolling shoulders back, let's move into a roll down So we're going to go bone by bone Articulating your spine and coming up try and eat your toes Once again, pull it down You can go a little faster in peace Let's move on to the second exercise roll down Ten seconds freedom So we're done with the roll up and lift now we're moving on to the third exercise that's gonna be Taking your feet in a tabletop position feet together from there I'm gonna relax my lats my scapula now from there I'm going to hover my hands slightly scoop up Think there's an apple between your chin and the chest so they're gonna scoop up stay there we're gonna move our hand slightly forward and back forward and Back, it's a small movement Next exercise toe taps Who try and stabilize your pelvic floor muscles Now it's a small moment favour take our hands underneath Interlock them underneath ahead from there To create a little more intensity you could take your feet up to tabletop Now we're going to keep our feet slightly wide we're gonna inhale deeply Exhale and roll up We're gonna stay here open our hands open our arms from here, we're going to twist to our side Let's take the intensity little higher we're gonna move in to a double leg stretch so from here hands back inhale reach Back Now we're gonna sit all the way up Move our feet closer we're gonna do rolling like a ball so you can Interlock your hands interlock your fingers all using just hold it here Okay

So from here, we're gonna roll like a ball The second last exercise now, we're going to move into a single leg stretch sheet set up scoop slightly up hands Last exercise let's move into a bridge so inhaling deeply Roll all the way from your pelvic lift up Articulate your spine and roll down So guys we done with the complete workout today, let's move on to a cool-down The last exercise is going to be our roll down So we're going to take chin to our chest and go down Inhaling deeply exhale chin to your chest crunching your ribcage Articulate your spine and roll down Inhaling or breath down exhaling and rolling up bone by bone One last time Thank you for watching my channel being on my show with me today and training really hard I'm sure you love the video request you to please share it with your friends and family Hit that Bell button so that you get information of all our videos we do videos on nutrition training Healthy recipes that means everything you need on one platform Stay tuned I'm going to see you next time soon Maahek signing off

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