Workout from home | Maahek's Core Pilates | Volume no. 5| BodyProCoach | Praveen & Maahek Nair

Hi guys my mom welcome to maaheks core pilates, thank you so much for being here today today We're gonna be doing Fusion pilates that means we're gonna be doing a combination of pilates little dance moves little yoga just get your body moving and let's have fun

Let's get feet together and now slightly wider Deep breathe in and out With a small clear Breathe in and exhale out Plea and up inhale exhale Let's get seed moving and warm And let it go with the Flow in out Plea Let's switch to the Plea and reach Yeah And reach Keep listening to your breath It's very relaxing Lift up reach out and contract Lift up reach and contract So high release and contract Now let's get moving to our site So little lower on the plea and reach out and stretch To try and extend your hands and reach out and stretch to your side It's a really nice lateral stretch Inhaling lower exhale and stretch So plie and a stretch So try and twist laterally and stretch Last five four three Two and one now, we're going to walk to work and rotate to our side 3-year twist to our side plie and rotate So that's breathe in exhale exhale in Exhale exhale and up inhale exhale exhale in Exhale exhale and up So let's get the complete torso rotation in exhale exhale Again inhale Last one and Now let's get our hands in the middle of our leg Perfect try and keep your palms flat now bend your hips and extend all the way up It's a great stretch for your hamstrings Also it great to open up your hips So try and drop your hips closer to the mat and Extend your feet Try and keep your palms flat and feet flat try not to raise your heels Pain and extend Last five four three two and one Now once again reach your thumb down and open and rotate your torso around So now try and rotate your torso open up your hands stay there Try and give length to your arm and twist switch other side Try and look up to your hands palm flat knees locked Nice, let's move down once again So this time drop your hips closer to your mat Hands to your knees and crown of your head up and straight There you go And extend your hip up and oh Lord Now let's transfer into a large setup So first we want to take the knees to our chest Push and hold in our abs in a flying position Which leg the other knee into our chest And stay neutral squeeze your hips Now extend your feet behind and opposite hand in the front Try and reach and give more length Try and keep this fine neutral And switch So your shoulder and bombs in life Now keeping our spine neutral let's tap and walk our feet in Maintain a hollow position Abdomen slightly tucked in Having a neutral spine Walk your feet forward and back let's switch legs Try to have your shoulder and arms in line with each other And try to keep your hips high Three two and one now, let's move on to a passion lunch setup So I write farm down Opposite hand up and look up to your hand and reach Stay there and get this one default stretch It's like a release Switch side Give length to your arms look up to your hand and Get that amazing stretch on your torso Wait the rotation to your spine We want to our typos Now let's move on to a posterior tilt Inhale lean back exhale up Inhale lower Inhale lower exhale up try and hold your body really tight Lean back and exhale drawing in your abs squeezing your hips and Let's move to a child force once again Let's move to a pelvic chest inhale exhale Inhale and exhale This is a great exercise to strengthen the pelvic floor muscles Plus three two, and one let's move on to a child force once again Last Let's move on to a arch and release inhaling pullin your ribcage exhale and release Inhaling chin to your chest Exhale release articulate your spine Try going one vertebrae at a time bone by bone Try and feel the air passing into your ribcage and your posterior spine Try and fill your water bra contracting and extending Exhale and push inhale Nice One last time let's move on to a child fours And B are not over guys, let's move on to round 2 Let's make it a little intense and we're up for round 2 Let's go Let's move down once again So this time drop your hips closer to your mat Hands to your knees and crown of your head up and straight There you go And extend your hip up and lower lower Now let's transfer into a lunch set up So first we're gonna take the knee to our chest Push and hold in our abs in a plank position Which leg the other knee into our chest And stay neutral squeeze your hips Now extend your feet behind and opposite hand in the front Try and reach and give more length Try and keep the spine neutral And switch So your shoulder and palms in line Now keeping our spine neutral let's tap and walk our feet in Maintain a hollow position Abdomen slightly tucked in Having a neutral spine Walk your feet forward and back let's switch legs Try to have your shoulder and arms in line with each other And try to keep your hips high Three two and one now, let's move on to a passion lunge the setup So our right thumb down Opposite hand up and look up to your hand and reach Stay there and get this wonderful stretch

It's like a release Switch side Give length to your arms look up to your hand and Get that amazing stretch on your torso Wait the rotation to your spine We'll want to arch I pose Now let's move on to a posterior tilt Inhale lean back exhale up Inhale lower Inhale lower exhale up try and hold your body really tight Lean back and exhale drawing in your abs squeezing your hips And let's move to a child pose once again Let's move to a pelvic tilt inhale exhale Inhale exhale This is a great exercise to strengthen the pelvic floor muscles Plus three two, and one let's move on to a child force once again Last Let's move on to a arch and release inhaling pull in your ribcage exhale and release Inhaling chin to your chest Exhale release articulate your spine Try going one vertebrae at a time bone by bone Try and feel the air passing into your ribcage and your posture spine Try and feel your body from contracting and extending exhale and push inhale Exhale and leaves one last time let's move on to a child wars So thank you so much guys, but you need to make scornful arrays it was lovely working with you guys today I hope to see you soon Next time in my new video till then keep smiling being touched penis and really sit and keep watching all the videos requested we subscribe the channel so that you get Information of all that videos the videos on training will produce on nutrition as well That means everything you require about Fitness on one platform That's body to coach This is my signing off I'm going to see you soon with my next year with you Thank you

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