Name: Playbook - Maria Teixeira - Pilates: Upper Body & Core | bodyweight
Uploaded: 2024-04-19T15:23:07.216Z
Duration: 14 min
Description: Pilates: Upper Body & Core | bodyweight

Intensity: 🔥🔥🔥
Equipment: none 

Do all of the exercises back to back and don’t forget to do each side. Take a 1 minute rest and start over again. 

3 rounds total!

F O R M
• on your side with elbow below shoulder, spine in a neutral position, engaged core, feet and hips stacked on top of one another
• hold this position

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

✨ engage your core the entire time
✨ maintain control

Forearm Side Plank Hold + modification

F O R M
• hands directly below shoulders, spine in a neutral position, engaged core, feet hip width apart
• exhale to press yourself back as you lift your hips up 
• inhale to lower your hips back down 

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

✨ keep breathing and squeeze your core tighter every time you breathe out
✨ shift your body slightly forward over your hands for better core activation

Plank To Pike

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 Modification Pulse

F O R M
• neutral spine, engaged core, lie face down with feet hip width apart
• shoulders out to a 90 degree angle
• exhale to lift your chest and hands off the floor and squeeze your shoulder blades together 
• inhale to lower back down

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

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

Prone Chest Lift

F O R M
• start on all fours, neutral spine, engaged core
• inhale to drop your chest down
• exhale to press up 

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

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

Kneeling Tricep Push Up

F O R M
• neutral spine, engaged core, hands under your shoulders and legs in table top
• squeeze belly button towards your spine
• inhale to bend your elbows down to the mat while you lengthen your legs out as low and long as possible
• exhale to extend your arms up and your legs back

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

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

V Sit Up

Pilates: Upper Body & Core | 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

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Huge difference in my side glute from this finisher!

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Heather 

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Easy to get motivated and started with this workout, and then the burn set in haha 😅

Loved this workout, my lower back is very sensitive and this helped me relieve some of the pain... ❤️

Jannette

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Definitely harder than what it sounds. My arms are on fire.

Alexandra Garcia

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Fantastic 🏋️‍♀️ workout !! Would love if you could show some wall Pilate workout routines.

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