Name: Playbook - Maria Teixeira - Pilates: Deep Core Burn | bodyweight
Uploaded: 2024-04-19T15:23:07.223Z
Duration: 10 min
Description: Pilates: Deep Core Burn | bodyweight

Rep this workout 3x if you really love yourself 😂 😭

Kait

Ashley 

I finally am putting this into good use. Now that I found my yoga mat and I got Charlotte to do it with me. It was really difficult for me because of my massive weight gain as well as my back injury that I’ve had for such a long time from my car accident every time my back is aggravated, I can’t really do strenuous workouts, but I tried my best, and I definitely felt the burn. 🔥

Yuleisy

Intensity: 🔥🔥🔥
Equipment: none

*Do all the exercises without any rest!

F O R M
• neutral spine, engaged core, lie on your back with legs in table top and imprint your lower spine into mat
• squeeze belly button towards your spine
• inhale to twist and hover your knees over to one side
• exhale to bring your knees back up to table top
• continue to alternate from side to side 

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward
❌ don’t rest your legs on the floor

✨ engage your core the entire time
✨ go down slowly keeping your core engaged the entire time

Windshield Wiper

F O R M
• neutral spine, engaged core, lie on your back with legs up and imprint your lower spine into mat
• squeeze belly button towards your spine
• alternate your legs up and down with controlled movement

❌ don’t bounce or jerk yourself
❌ don’t rest your leg on the floor

✨ engage your core the entire time
✨ move slowly and controlled

Supine Alternating Leg Lift

F O R M
• neutral spine, engaged core, lie on your back with legs extended straight and imprint your lower spine into mat
• squeeze belly button towards your spine
• exhale to cross your ankles as you lower your legs down
• inhale to cross your ankles back up

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward

✨ engage your core the entire time
✨ go down slowly keeping your core engaged the entire time

Supine Criss Cross Leg Extension

F O R M
• natural spine, engaged core, relaxed knees and hips
• tuck your chin to roll up
• roll back down with control

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up

F O R M
• neutral spine, engaged core, legs in table top
• sit slightly back to find your sweet spot and keep tension on core
• squeeze belly button towards your spine
• rotate from side to side

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward

✨ engage your core the entire time
✨ move slowly and controlled

V Sit Twist

Complete on each side

F O R M
• high plank position with elbow right under shoulder and legs straight
• twist your hips to one side into a side plank
• hold with a tight core

❌ don't arch your back
❌ don't look up

✨ engage your core the entire time
✨ maintain control

Forearm Side Plank Hold

Complete on each side

F O R M
• high plank position with hand right under shoulder
• twist your hips to one side into a side plank
• leg closest to the floor is straight and the other is bent for support
• engage core to extend up and bring hips down with controlled movement

❌ don't arch your back
❌ don't look up

✨ engage your core the entire time
✨ maintain control

Side Plank Dip

Complete on each side

F O R M
• high plank position with elbow right under shoulder
• twist your hips to one side into a side plank
• leg closest to the floor is straight and the other is bent for support
• engage core as you pulse

❌ don't arch your back
❌ don't look up

✨ engage your core the entire time
✨ maintain control

Side Plank Pulse

Side Plank Triple Set

F O R M
• elbows below shoulders, engaged core, feet hip width apart
• bring your knee towards your opposite elbow and alternate

❌ don't arch your back
❌ don’t bounce on your toes

✨ focus on keeping your core engaged the entire time

Mountain Climber

F O R M
• neutral spine, engaged core, legs in table top
• bring your legs into your chest
• extend your legs straight and out
• keep tension on your core

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward

✨ engage your core the entire time
✨ move slowly and controlled

Forearm V Sit Crunch Leg Abduction

F O R M
• neutral spine, engaged core
• extend your legs straight
• move your legs in and out
• keep tension on your core

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward

✨ engage your core the entire time
✨ move slowly and controlled

Forearm V Sit Straight Leg Abduction

F O R M
• neutral spine, engaged core
• extend your legs straight and squeeze together
• sway from side to side
• keep tension on your core

❌ don’t bounce or jerk yourself
❌ don’t round your shoulders forward

✨ engage your core the entire time
✨ move slowly and controlled

Sway

F O R M
• legs straight up right above your hips and arms right by your side
• extend out slowly
• keep your spine neutral and low back down when your legs are extended
• drive your legs straight up and drive your hips up using your core

❌ don't use your whole body to drive up
❌ don't rest your feet on the ground when you lower or you'll lose tension in your core

✨ move slowly using your core to control the movement
✨ breathe through the movements (inhale as you extend, exhale as you tuck)

Leg Raise

F O R M
• legs straight up right above your hips and arms right by your side
• drive your hips up using your core

❌ don't use your whole body to drive up
❌ don't round your shoulders forward

✨ move slowly using your core to control the movement

Leg Raise Pulse

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