Hey, guys, Chardét here with Corpão Fitness.
This is your total body workout. Using the Pilates ball. Now, don’t worry if
you don’t have one yet. You can go ahead and use a book or pillow to do the same exercises.
Now it’s a short workout and you’re gonna want to stay to the end because I have an
amazing inner thigh finisher. So make sure you stick with this workout. Yeah. Let’s go
ahead and get it started. OK, guys, we’re gonna get started. We have
six movements to get through each of them, 60 seconds. Some of them we repeat because
we do them on either side. But it’s only one set. So good news. If you’re using a book
or a pillow, please just skim through the workouts first. You can see how to modify.
If you’ve got the ball, you can go ahead and get started. With me right away. So we’re
gonna do movement number one, which is a bridge. Now watch closely here. So if you struggle
with balance, when you put your feet on this ball, you’re going to actually scootch to
a wall. So get close to a wall. Place the ball right up on the wall like this.
So you have stability and put your feet on top. That’s how you’re going to make sure
you roll all over the place. If you don’t need it, you’re here with me. Thighs tight,
no matter what arms flat on the floor. Let’s begin by raising up on a bridge and then slowly
lowering back down. So if you are feeling pretty confident and
you did this without the wall and now you’re falling all over the place. Don’t worry. Every
does that that just scooch to a wall, you know, becomes a lot easier.
Now, if you’re doing this with me and you think this is super easy, I want you to challenge
yourself by taking up both your arms. You can do this if you’re up against a wall as
well. Add some extra intensity just in straight
bridge, squeezing the glutes, watching so you don’t fall all over the place. If you
start wobbling, hands back down here, squeezing up, neck down. This is for the glutes.
Does the bum part of the workout here? We’re going to do you one more and then a hold to
finish. Holding. Then adding those arms if you want an extra
challenge, squeezing the abs in breathing and go ahead and release.
Now you take that ball. Stretch the legs a little bit. Roll on up to seated. And I’m
gonna move into the abs now we’ll be going back to the bum. But let’s get to the abs
for now. Place the ball on the small of your back. Lean back until you feel it, we’re going
to be doing a ballet arm crunch arms are rounded as in the ballet and begin with me pulsing
forward and back. So something that I often see people do wrong when I’m teaching a class
or a workshop here is they go all the way back here. Looks like this, make sure you
stay slightly upright so you don’t hurt yourself. Keeping those arms rounded. Continue to engage
the belly. Here. Up an inch, back an inch.
If you want to make this harder guys what you can do is arms up.
Arms by the ears intensifies this. You can also do one arm for a few and then switch.
That’s the intermediate version. Choose what you like. You continue to squeeze. Now we’re
gonna be going into our next movement. Also for the ABS fairly quick here. It’s a fast
transition. That’s coming up soon. Continuing to squeeze and pulse for those last few moments.
Last one hold. Now take a little break if you need it. Otherwise, ball is going to come
to your chest. Place it between the hands. Get back into this position as soon as you
can. We’re going into our next AB one. And go ahead, begin slow russian twist. Ball stays
on the chest, rotate to the center, over to the side, guys with hip flexor problems, straight
legs will help, you know, sometimes. It’s really hard when you feel pain in the hip
flexors. Really slow holding and back now we’re going
to go even slower so we’re going to do this together. Now hold it on one side.
Come back to center and hold it. See how slow that is, a lot harder, yeah. Side hold. This
is where you might start to hate me a little bit. Try to stick with it. Back to center.
Side hold. Back to center. Side hold. Back to center and last side hold keeping
it here and finish off with this one, breathing and release.
Open up those hip flexors and breathe, OK? Moving on. We’re going to do a little bit
of your arms here. So we got through those three exercises pretty fast, right? Not too
bad. This is number four. This is one that we do on both sides. Going to place your hands
on the ball. Left hand on the ball. Ok? Walking here. All I want you to do is come up into
a plank on the toes if you really struggle with that. Keep it on the knees. That’s OK.
So we’re going to do 30 seconds per side here. So we get through each side. You ready? Holding
the belly button in you can stay on the knees here if you want. Let’s go ahead and begin.
Thirty seconds per side. Just holding that balance, squeezing the abs in. This is kind
of a a total body, one that we do. And then if you feel ready for it. Come on up to the
toes. Advanced, guys. You can go ahead and lift
this leg as well. And you’re going to feel this. This is tough.
It’s not easy. If you need to drop down here, but you want to keep that leg out. Extra challenge.
Do that when you’re ready to switch here in a moment.
Go ahead and switch, roll that ball over. Same thing, start on the knees. Then if you
want, go to the toes. Try to keep the body level, you don’t want
to fall on one side vs. the other. Again, if you want to challenge yourself here, maybe
add the extra leg, the opposite leg and hold. Breathing with it. We’re almost there.
And release, shake out. Tough right? That one is not easy, so we’re going to move along
to your fifth exercise here before we get into that inner thigh finisher.
This is what we do do on each side for 60 seconds.
This is going to be a glute combo. Stick the ball behind your left knee come down the forearms.
Pull that leg up. I’m going to start with a little glute activation. OK. That’s the
first part of the combo. And then we’ll do those donkey kicks. So suck the belly in,
open palms, no interlocking shoulders above the elbows. We’re going to go ahead and flex
the foot here. And when you’re ready, go ahead and kick your
heels to your bum. Starting now glute activation, little bum kick.
Now, if you’re using a book, this is why you might want to switch to the pillow and be
extra careful here. Continuing to kick here. Just feeling that
glute activation. We’re about to get into the second part of
this combo here in a moment. Those half donkey kicks when you’re ready. This next one hold
as tight as you can. Pull the knee down half way, all the way up,
halfway down, all the way up. So half way from the floor is what we’re aiming
for. Down. Up. Working through here.
Make sure as you breathe, it’s exhale, lifting a leg. Inhale, dropping it halfway to the
floor. Nearly there. Stay with me a little longer.
Last one and release. Quick little stretch and then we’re going to go straight into the
other side, so it goes behind the knee. Squeeze it tight. Flex that foot glute activation
to start belly button drawn in, open palms. Let’s go ahead and start right now. Heel to
bum, kick. Make sure you’re not falling on to one side. That’s important. Ok those half
donkey kicks, the second part of your combo. Yeah, that glute combo is coming in a moment.
On the next one to hold as tight as you can.
We bring you down half way all the way up. Squeezing as tight as you can in this movement.
Keep breathing with me. Don’t forget to breathe. Bring it back.
Ok we’ve got just a few more. Last one. And release, taking that ball out. Nice long
stretch. This is your inner thigh finisher guys. Ok. This is a tough one.
So what we’re going to do is you need to scooch up to a wall. Make sure you’re close to a
wall, a sofam near something you can put your feet on. We’re going to place the ball between
the thighs by the groin. You get to place your feet up against the wall like this. We’re
gonna raise it up. We’re gonna be squeezing the knees in and out.
I’m in a weird position here. But just so you can see what that movement is like. We’re
gonna be doing it for two minutes. So it’s a long one. Yeah, it’s longer than
our 60 seconds. It’s your finisher. Are you ready?
Let’s go ahead and begin squeezing the knees in as tight as you can, holding them there
and then back out, squeezing as tight as you can. In and back out. Squeezing in hold and
back out. Squeezing in hold back out.
Squeezing in, hold and back out. Now continue to start pulsing the knees in
and out here. Advanced guys are going to lift your hips off the floor and continue to pulse.
That’s harder. OK. Otherwise you stay here continuing to pulse fast, breathing through.
I’m trusting that you’re pulsing with me, if you will make this even harder. Bring your
feet together. Make the feet touch. That’s going to be harder here. Get ready for our
hold. That hold is coming in four, three, two, one.
Hold as tight as you can. Squeeze as tight as you can right now with me, really squeezing,
we’ve got a little ways to go. But you’ve got this holding it nice and tight.
Back to those slow pulses in and out, slow pulses in and out here, squeezing along the
inner thighs. Breathing through, I know, it’s starting to kill. But this is what the finisher
is, right? Good, little fast pulses, now fast pulses. You want to feel these inner thighs
start to get sore. Pressing through with me, breathing through
fast pulses. Lower those hips. If you feel like your back
is killing you. Try to stay with it. Get ready for your hold, that hold is going to take
us to the end. We hold in four 3, 2, 1, hold as tight as you can really squeeze those knees
in and push them in and then hold it in. Find that inner thigh strength it’s not a finisher
for nothing, right? Keep squeezing. Keep breathing. Last few moments. Last one. And release, guys.
Ball out. Open up the legs. Take a moment to breathe. You made it. You survived. That
last finish is killer, right? It really gets you. I know. I feel it too.
Go ahead and bring those knees up, rolling up to seated, now, guys.
If you enjoyed this video, please give it a like. Let me know in the comments what you
thought about inner thigh finisher, killer? Longer? Do we want more? And if you haven’t
subscribed to the channel already, please do so. Now, if you want a bit of a stretch,
you can go ahead and do one of my stretch videos and that will help you relax after
this tough little Pilates workout and I will see you in the next video, guys. Tchau!