Workout from home | Maahek's Core Pilates | Volume no. 4 | BodyProCoach | Praveen & Maahek Nair

Hie guys a very warm welcome to Maaheks core pilates and today we're going to be doing a new series of mat pilates That's gonna be called as a roly poly mat Pilates Now

What is this exactly need today? We're going to be doing in this series We're going to find the perfect connection between the two ends of our spine That means they we're going to learn how to move our spine articulate our spine in a better manner Let's get started with a warm-up Let's start with the first exercise that's standing roll down So we're gonna take our chin to our chest roll down Bone by bone Exhale and roll up side view so From here inhaling chin to your chest Crunching the ribcage Come down from your upper back your middle lower And go down Sailing lift up bone by bone articulate your spine One last time chin to your chest Find that perfect relation between your pelvis and the world with Let's move on to the next exercise second one now, we're gonna curl it like a ball Roll down once again This time we're gonna curl it to us court The signs feel that you're wrong and you're curling all the way down One last time So we're gonna take our chin to our chest roll down bone by bone And Exhale and roll-up side view So from you inhaling chin to our chest crunching the ribcage come down from you upper back your middle lower and roll down Sailing lift up on my own articulate your spine One last time chin to your chest Find the perfect relation between your pelvis and the vertebrae Let's move on to the next exercise second one and we're going to curl like a ball Roll down once again This time we're gonna curl into a squat voila The shrines feel that you're a ball and you're curling all the way down One last time Okay, let's move down now to our Supine position So we just need a mat We're gonna lie down on the mat You're gonna fall down on the mat owned by ball now we're gonna get Our feet closer to the sit bones Am I gonna start with the first one again that's survival cu rls in the supine position So we're gonna take our hands back Unlock it under our skull and from here, we'll come up Try and keep your elbows narrow Scapula picked up try and float your head about curl deeply into it Yeah Spin and keep spinning coming up to your upper abdominal position Keep the scapula forward Last two last one and easy Just now from here rub on our thigh her hands on a high slap on the thighs and from there Keep lifting and tilting your pelvic all the way up So after taking your hands to your thighs Straight arms, press your hands into your ties Notice, you're putting a lot of weight on your cervical So now release your tip of your neck try and keep it as free as possible What's more the flossing spine for here i m goona lift pelvic are tilted it commig to an curl , tilting your pelvis all the way An curl Let it be organic a Large movement on the Spine Try reach your hands interlock your fingers behind your skull now coming to an upper app curl position Let us be very organic and natural You'll all are going really well don't anticipate let your head drop Pelvic lift up naturally curl up and lower your pelvis naturally From here to the Kathy granth sit ups take your feet forward stretch it out and from there Roll up Let's move on to some Greenroom pulsses so they're gonna bend our feet from here Go to the tightest area of your spine and But you know, it's the tightest from there We gonna start the boxes

That's 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 And applied Let's go one more time 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 go down There you go From you let's move on to the Pilates stance So good Relax your shoulders Relax your scapula Take your feet to a tabletop position Let us start with the first one that's Lara steps from here inhale stretch out exhale a be inhaling stretch out Exhale and bring back Wonderful inhaling stretch out exhale and bring back Last five four three two One now a limit a power hand under a spot left half looking to a pie with stainless position Let's move on for inside toes so curl your toes And inhale straight exhale back Let's move on the next one tendon stretch we stretch a seat forward flex and point Point and flex point and flex Point and flex point and flex Let's move the next one That's the hundreds one two, three, four five Relax the head down he comes down straighten your legs Relax First your scapula press down your arms Inhale deeply exhale roll up Exhale roll up One last time exhale and go out Alright guys that we're done with round one so ideally It's important that you challenge yourself and we should be able to do minimum two Rounds So let's go with me once again and they're gonna do one whole round my whole circuit of the same thing Once again, let's get started Then we're gonna start with the first one again

That's survival curls in the supine position So they're gonna taper hands back Unlock it under us and from here couldn't come up Try and keep your elbows narrow Scapula picked up try and float your head above curl deeply into it Yeah Spin and keep spinning coming up to your upper abdominal position Keep the scapula forward Last two Last one and easy Not only I wouldn't take our hands on our thighs and from there Keep lifting and tilting your pelvic all the way up So after taking your hands to your thighs Straight arms, press your hands into your thighs Notice, you're putting a lot of weight on your cervical So now release your tip of your neck try and keep it as free as possible lets move on to flossing spine from here i m gonna lift pevlic up Coming to a App curl tinting your head of all the way an app curls Let it be organic and natural movements Try Reach your hands interlock your fingers behind your skull now come into an Upper app curl position Let us be very organic and natural You'll all are going really well don't anticipate let your head drop pelvic lift up naturally Curl up and lower your pelvis naturally From here to the Katthy granth situps take your feet forward stretch it out and from there Roll up Let's move on to some green room pulses so they're gonna bent our feet from here Go to the tightest area of your spine and But you know, it's the tightest from there We're gonna start the pulses That's 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 And up right? Let's go one more time 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 and Go down There you go From your let's move on to the Pilates stance So gonna relax the shoulders Alexa scapula Take your feet to a tabletop position We will start with the first one that's the Pilates stance from here inhale watch out Exhale it Inhaling stretch out exhale and bring back Wonderful inhaling stretch out exhale and bring back Five four three two one now we're gonna take our hands and Lift up looking for pelvic stainless position lets move on to prehensile toes So curl your toes Inhale straight exhale back Let's move on the next one tendon stretch we stret ch a feed-forward flex and point Point and flex point and flex Point and flex point and flex Point and flex point and flex Let's move on to the next one that's the hundreds One two three four five So in a hundred position try and curl up to one hundred position hands come by your hip Hover your hands about and now we're going to take five inhale and five exhale So you're going to pass your hands and gonna continue with five inhalation and files exhalation Relax the head down feet comes down straighten your legs Relax Rest your scapula, press down your arms Inhale deeply exhale roll up Exhale roll up One last time exhale and roll up And now we're done with two rounds, let's move down to the cool down So we're gonna lie back down into our supine position from now We're gonna bend our feet and now Without lifting your hip much twist it to your right both your feet face towards your left You could take your hand in a t-zone position In handing and exciting reading arcsine relax This hairy toe and twist your left face towards your right Now stretch one leg straight Then you need hands on your thigh lift it all up and he pointed Once again and strengthen the right Bend your left and point to left Once again then as fresh turn towards your side Keeping your hands down push and come all the way up From there go into a sitting position Once again, we turn off you two

All right and look to our left Center feet to our left and look up to your right Let's move down to our knees Sit down on your knees and Take your feet slightly wide this time wider than your hip width distance Hands, go forward and Push and sit the way back Trying to touch your chest forward Last one to onto a quarter back position From your inhaling into your chest Curling all the way Try and breathe into your lungs lifting your ribcage One last time Thank you so much for joining me today for maaheks core pilates I'm sure you'll love the roly poly series And yes, I'm gonna be back again with the new series soon with you request you to please subscribe the channel Hit that Bell button so that you get intimation of all our videos what we do we do a lot of videos on nutrition training a lot of Information on food what to eat what not to eat go on to the playlist fall down you have information also on kids Fitness Thank you That's my signing you off I'm gonna see you next series soon

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