Quick total body pilates workout

Quick total body pilates workout


Hey there, Chardét here with Corpão Fitness,
this is your quick total body pilates workout it is a perfect one and you don’t have a lot
of time, but you want to tone, tighten and strengthen the entire body particularly the
abs here. So all you will need is a mat. I’m going to start by showing you the moves
we’ll be doing. If you want to fast forward, just check the
description for the time code of when we get started. OK, guys, we’re going to get started with
a preview of the different exercises you’re going to be doing. If you want to fast forward through this,
go ahead, check where to do it in the description you can get straight into the workout. I want to start by showing you the first movement,
which is going to be a double leg stretch. I’m going to pull my knees nice and tight
towards the chest, extending arms and legs as long as you can as you exhale inhale bring
it in and repeat. If you are to make it harder, you lift the
shoulders up off the floor and then release as you come back down. That’s movement number one, movement two we’re
going to do a teaser. So we want long arms, long legs. As you exhale, you reach the arms towards
the legs and back down alternating legs for this one here. If you want to make it more challenging, you
will rise up to the booty and then come on back down with control. That is your teaser. Then we’re going to move into a side line
series here. We’re going to come straight down onto the
ground here. Flex the feet. Hips are going to be stacked. Top arm is on the floor or appear to make
it more challenging. We’re going to lift that top leg up nice and
high. Pulse it for three lower back down. You lift pulse for three, take it back down. The next move after that is going to be a
swinging forward with control. Take it on back again. Swing forward with control. Probably add a bit of a hold here and then
take it back. The last move in the sideline series here
is going to be a pulse hammer pulse. This is hard. If it’s too hard, bend this bottom knee, bring
it in here. We’re moving into our final two moves here. Roll onto your belly. Your palms are underneath your shoulders. This is a cobra lifts big toes, touch, lift
the chest up and release back down. And that is it for that one final movement,
we’re in a nice high plank pushing the heels back, shoulders above the wrists here, belly
button draws in slow lift and release, inhale lift, exhale release if you need to cheat
a little bit, not really cheat but modify. You can go to the knees and still practice
that same core control and then we’ll go ahead and flip and finish with those three sideline
exercises on the other side. You’re ready. Let’s get into it. OK, guys are going to get started on this
workout here. We have seven unique moves, three of them
we’re going to repeat. So it’s a total of 10 different segments. Here they are each 60 seconds. Let’s go get it. Start. Let’s get started with your double legs stretch,
pull the knees in nice and tight. You get tongue tied sometimes here. Go ahead and begin. Exhale extend long, inhale bring it back in. Exhale take it long as you exhale, inhale. Bring it in nice and tight. Now I’m going to start to make this harder
by lifting up my shoulders. You can do that as well, if you like. And our goal is to get as long as possible
with the body, really try to grow. I’m super short, so I like this one, makes
me feel like I’m growing every single exhale. You got to also keep your shoulders down on
the floor if that’s more your speed at the moment. Keep extending long. Again, lifting those shoulders if you want
that extra challenge there. Go for it. I’m going to go ahead and lift mine now here. Works deep into the core and the legs with
this one. So you can do one more. And little release, extend the legs long,
the arms long. Next move, movement number two is our teaser. Take a big breath in. And exhale begin to rise up, to reach towards
those toes, ankles, thighs, whatever you can do. And back down. Now if you need to modify here. Maybe you just lift the leg initially. You just start here. Maybe you’re super tired today and you’re
not ready to reach towards the ankles and toes. We’ve all been there. It doesn’t matter how advanced you are, but
if you really want to go deeper, you have to come up high, hold it a moment and then
slowly release back down. Really think about growing, lengthening the
body. Exhlae on the way up and inhale on the way
down. Keep with that breath with me. We’re staying really deep into it. Keep coming up really high. Continue to breathe. We’re going to do one more, one high rise
and slowly release come down, going into our sideline series, it’s three separate moves
each 60 seconds on one side. So flex the feet top arm up high if you want
to challenge. Down low if you want more support, it’s going
to fix this here to make sure you’re all comfortable as well. We’re gonna do a sideline lift with some pulses. So when you’re ready, flex both feet. Big breath in. Exhale, begin. Raise it up that top leg and pulse if for
3, for 2, for 1. Slowly lower it down again. Lift up in pulse for 3, for 2, for 1. Lower down again. Raise it up. Pulsing here. If you want to make it harder, you can hover
your bottom foot like I’m doing. You can also raise this top arm here and practice
that balance. This is challenging. This is going to be one of the harder things
you can do. It’s really going to test your balance and
your coordination. So choose wisely. Last one and release. We’re going to go into a pendulum swing top
leg is going to swing forward and back with some holds in between. You ready? Let’s go ahead and begin. Swing that top leg forward, bending the knee. If you need to take it back to center again,
bring it forward, controlling the hips and take it back. Start to add some breath with me. It’s inhale, bring the leg forward, exhale,
take it back. Let’s start to add a hold. So bring it forward and hold for a breath. And release it back again, bring it forward,
hold for a breathe. And take it back, we’re breathing forward
and holding. And releasing you can have this top arm up
if you want. If you have a lot of control, you’ve done
PIlates. Go straight to it. Go ahead. Keep holding. We’re starting to lengthen these holds here. And take it back again, bring in forward holding
here, squeezing the abs in and releasing it back, last couple bringing forward and holding
in that breath, releasing backwards, do one more here bringing forward and hold it to
the end. Hold it. And release it down, same leg. It is going to be moving for the final exercise
of this sideline series. I’m going to rotate a little bit. Bottom knee comes down. Flex the foot. This is a hammer pulse. So we’re going to be pulsing on top like up
and down when you’re ready. Starting now, pulsing here. Those of you guys who are more advanced, you
can have this arm up if you want, it’s just going to challenge your abs a little bit more. You can also have this bottom leg nice and
straight. If that feels good to you as well. So keep pulsing. Not if it feels good, if you feel it, let’s
say. Continue to pulse. And where you want to feel this is all down
the booty, the thighs and the legs, you may have seen this in my booty workouts. I do like to put it in there. Hammer pulse, but it works the entire lower
body, essentially not just the butt. Keep breathing. Now, the good news is, before we get into
your other side, we’re gonna do your remaining two movements from the full workout so we
won’t go straight into side two, keep pulsing. I know it’s killing. We’re nearly there. Those last few, bend this knee if you need
to but try not to stop. Stay with me here. Continue to breathe. And release little hit for that booty. We’re going to go ahead and go into those
last two movements before we repeat the sideline to finish. So next movement is easy ish depending on
how flexible you are. Big toes touch. This is a cobra lift palms underneath your
shoulders. Take a big breath and keep your gaze to the
floor for the rest of the time and begin as you raise the chest and the hands up off the
floor and exhale back down. Inhale. Raise the chest up. The hands up, exhale. Release down, inhale, raise it squeeze those
glutes, exhale, release. Maybe add the feet if you want, inhale lifting
and exhale releasing again inhale raise. Exhale release. Inhale raise. Exhale release. Inhale raise it up. Exhale back down again inhale lift up. Exhale, release down, inhale, lift as much
as you can, really squeezing those abs, those glutes, everything here, exhale release down. Inhale raise. Exhale release. Couple more here. Inhale raise. Exhale release. Last one, inhale raise. And exhale release. Shake it out. Nice and easy. We’re gonna push on. Up knees or toes. This is alternating plank lift here. Knees. If you are still working on strength toes. If not, I’m going to start on my knees. When you’re ready, guys, big breath in we’re
going to be alternating raising these legs one and then the other. Let’s go ahead and begin to raise that right
leg as you inhale, exhale. Drop it down, left leg, inhale raise and exhale. Release raising up nice and high. And release back down. Inhale lifting up. And release back down. Inhale lifting up. And exhale release. I’m going to switch to my toes now. It’s a little bit harder when you do it this
way. We want the shoulders nice and above those
wrists. Let’s start to make it a little harder, shall
we? Hold it a little longer. Inhale lift and hold. Exhale release down. Inhale lift and hold it here. Exhale release it down. Inhale raise it. Exhale release. Inhale raise it. Exhale release. Inhale raise it, squeeze those abs, squeeze
those glutes. Exhale, release. Inhale raise. Exhale release. Inhale raise. Exhale release last one, inhale, raise. Exhale release. Knees down, push back for a moment. Let’s go into those final three sideline exercises
on your right side now. So we have the right leg up from this point
here. We’re going to come forward and choose a different
side here. You’re gonna go starting with that side, then
lift in those pulses, hand here or here, as you like, flex those feet. Big breath in a big exhale. Raise that top leg, flex the feet. Let’s go ahead and begin. You slowly lower down. Raise it back up and pulse for three two for
one and back down. Raise it up. Pulse for three two one. Maybe adding that suspension of the bottom
foot if you want to do that. And adding also this top arm if you really
want to challenge yourself here. Continue to breathe. Staying with a nice strong form the whole
time. Those three pulses. Raising it up and pulsing here. And slowly back down, really squeezing and
pulsing here. Back down. Inhale lifting and pulsing for three. Nearly there. So make sure you’re feeling strong because
you know, the pendulum one is a little bit harder to balance here. Continue to pulse. Let’s do our last one pulsing for three. And little release, it’s now pendulum swinging. When you’re ready, big breathe in with me. And on your exhale, let’s go ahead and begin
to swing that top leg forward and slowly back. Make sure it’s just the leg which is moving. Nothing else is moving with. You mean the hip hop to naturally. Otherwise you wouldn’t be able to move at
all. But everything else is nice and silent. We’re going to hold now. Hold it. Remember, we have those holds to make it a
little harder. And then taking it back again, again bringing
it forward and holding it. And taking it back. Inhale holding that inhale as well, exhale
releasing back, inhale holding it forward. And exhale release. And release. Keep squeezing the abs in and keep finding
a little bit more strength because you’re nearly done with this quick little workout. And back bringing in forward. And taking it back. Do one more forward this our final little
hold here. Breathing through with me and release. Little hit. Hammer pulse is next. We’re going to rotate so you can see me a
little better and flex this foot. You can also stay down here if you want. Let’s go ahead and begin. Hammer, pulse. Last exercise of the day here. Pulsing through. Now, if you guys repeat this workout again,
some things you can do to make it harder, ankle weights. You can also, if you want. Turn the foot upwards slightly. That’s going to make it harder. It’s also going to put it deeper into the
booty here. Parallel foot is a little bit easier. Not by much. Still working hard don’t worry. But it just ups it a little bit, so we’re
going to continue to pulse here. Keep squeezing, feeling all down the muscle
there. You’ve got a stretch coming. It’s just working for those last little stretches
going here. Newrly there. Ok guys, a few more moments. If you’re really feeling it, Bend that knee,
bring it back a little bit, but stay with it for those last few moments. Last one and release that is it. That is it. Let’s take a quick little spinal stretch with
your legs as well. You can take one leg over the other, big figure
four stretch and then let it fall to the side. If this feels like too much. Feel free to just stack the knees on top like
this one little quick stretch and that’s all just that you have a little release Pilates
is like stretching and alignment in itself. We’re going to go to the other side. But we’ll have a little extra for you as well
here, let it roll on over to the other side, relaxing here. Couple more moments and then take it back
to center. Rolling up to seated. And you are done. Guys, let me know in the comments. What other kinds of Pilates workouts and quick
workouts do you want to see? Because I’m always checking those and making
them based on your request. If you are work out a little more, what you
could do is you could do one of my oblique that’s side AB workouts. That would be a really good complement to
this one. If you haven’t subscribed to the channel yet,
please do so. That way you know, whenever I post a new video
or workout and I will see you guys in your next workout with me. Tchau!