Join instructor Sina Riemann for a 15-minute pilates class for core stability. Riemann takes you through a series of moves designed to strengthen and stabilize your core from the center abdominals to your obliques.
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00:00Let's talk about core stability.
00:03It's all about the deep core muscles from your sides, your transverse abdominals and
00:08your center core.
00:09It's supporting you during daily movement patterns.
00:12Your core is all the time engaged.
00:14Let's take it down.
00:15This is all about the core right now.
00:17Beautiful.
00:18Let's take it down onto your mat.
00:19We're going to start with a Pilates roll up.
00:21I really want you to think about inhaling through the nose, expanding the air through
00:24the sides of your ribcage to the front and back, and then exhale, let it all go.
00:30Let's do one more.
00:32Inhale, expand through the belly, through the sides, all the way through those ribcage
00:36and the back.
00:37Exhale, let it go.
00:39All right, let's reach those arms nice and long, overhead, stretch yourself tall.
00:44Take an inhale through the nose.
00:45Now bring your chin to the chest, press your low back into your mat, roll on up one vertebrae
00:50at a time.
00:51Slowly roll up for two, up for three, fold over, reach for your toes, and then slowly
00:57unwind.
00:58Take it back down for two, roll down onto your low back for three, reach those arms
01:04overhead for four.
01:06Big inhale.
01:07On the exhale, again, you imprint that spine onto your mat, roll on up one vertebrae at
01:12a time.
01:13Press and lift all the way up.
01:15Fold towards those ankles or whatever you can reach, right?
01:18You can be right here.
01:20You can also have a little soft bend in your knees if this feels better for you.
01:24Last one, roll yourself all the way up, imprint that spine, reach towards those ankles, and
01:31then slowly take it halfway down.
01:34We're bending your knees.
01:35We're going to do one leg lift at a time right here.
01:38I want you to pick up that left leg, pull it in towards your chest, find that center
01:42core engagement, bring it back down.
01:45Lift your right leg up, bring it back down.
01:47Now can we open that collarbone a little bit more?
01:50Press your shoulders down and back.
01:51You're feeling those lower abs as you lift those legs up.
01:54Remember, again, this is a daily movement pattern.
01:57We're lifting our legs up, right?
01:58We've got to get up some stairs.
02:00We might have to move off the chair.
02:02You're getting yourself up.
02:03Yes.
02:04Last five, four, three, two, and one.
02:11Slowly roll back down.
02:12Bring your chin to the chest, roll all the way down, fingertips behind the head, legs
02:17in table top.
02:18Lift your feet a little higher here for me.
02:19You should be able to see your toes.
02:22Now we're just going to start pressing into your lower back.
02:25Imprint that spine onto your mat, and now slowly curl your head, neck, and shoulders
02:29off the mat.
02:30Look into your belly button, elbows nice and wide, and then slowly bring it all the way
02:34back down onto your mat.
02:36Inhale, exhale.
02:38Imprint that spine onto your mat, curl on up.
02:42We're getting right into that center core.
02:44Let's do one more.
02:46Hold it up right here for me.
02:48Extend your legs out.
02:49Don't bring them too low.
02:50You can keep them in that 90 degree angle, and now bend your knees, lower your head,
02:55neck, and shoulders down.
02:56Take an inhale, exhale, curl up, extend those legs out.
03:01Beautiful.
03:02Now if you want to make this a little harder, you can obviously bring those legs lower,
03:07but if you feel like your low back is lifting off your mat, bring those legs a little higher.
03:12And if this doesn't work, keep your legs bent.
03:15Last one.
03:16We're going to hold this up right here.
03:18Just hold it.
03:19Imprint that spine a little bit more.
03:20Beautiful.
03:21Hands come by to your sides, palms face down.
03:24If you need to, bend your knees, and now let's go into 100s.
03:27Pump those arms down, little pumps.
03:29Beautiful.
03:30Like imagine you're pumping the air down.
03:31Spread those fingers wide.
03:33Pump it, pump it, pump it.
03:34Beautiful.
03:35Can you kick those knees a little bit more out?
03:37Maybe you can extend them.
03:38This is 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
03:47Bend your knees in.
03:48Hug them in.
03:49Close your eyes for a second.
03:50Let's roll over onto your left side.
03:53Pull yourself up, and we're going to take this from here into a mermaid.
03:57It's a wonderful exercise to get into the side obliques right here.
04:01Bring your knees down onto your mat.
04:02I want you to extend your left leg out towards the side.
04:05Pull that heel down.
04:06Turn your toes out.
04:08Your right knee is facing forward.
04:10Now really important here is tucking that tailbone under.
04:13You don't want to arch the back.
04:15I always like to say there's an invisible string on your pubic bone right here, and
04:18it's pulling you forward.
04:20Okay, so push those hips forward.
04:22Your right hand comes around your left oblique.
04:25That's the side we're working on.
04:27Left arm extends out.
04:29Now slowly lower that right shoulder down to the mat for one, down for two, lift back
04:34up one, up two.
04:36If you want to take this a little further, lower even lower down with the right shoulder
04:41to the mat, and lift back up.
04:43Really feeling that strength in that left oblique here.
04:46We're holding this low in four, three, two, and one.
04:51Hold it all the way low.
04:52Look towards your left hand.
04:53Give me a tiny pulse.
04:54Up an inch, down an inch.
04:56Beautiful.
04:57Tiny little pulse.
04:58Squeeze that left oblique.
04:59You got five.
05:00We finish this out with a little archer in three, two, and one.
05:04Hold it right here.
05:05Reach that right hand down towards your mat.
05:07Now reach your right hand up to the left.
05:09Reach tall.
05:10Yep.
05:11And reach it right back down like you're trying to pick something up and pull it back into
05:15your left hand.
05:16Right.
05:17This is another daily exercise.
05:18You might have to pick something up for your kid and reach it up.
05:21Pick it up.
05:22Reach it up.
05:23Yep.
05:24You got five, four, three, two, and one.
05:31Slowly release.
05:32We're going to take this now into a quick little plank.
05:34Bring your hands down onto the mat.
05:37Step into a nice plank right here.
05:39Long spine.
05:40We're just going to move your left leg right here.
05:42Pull that left knee towards your right elbow.
05:45Step it back.
05:47Left knee towards your right elbow.
05:50Step it back.
05:51Now know sometimes planks don't work.
05:53What I want you to do is bring your left knee down, right knee on top, and you're just holding
05:57a twisted kneeling plank.
05:59That's going to get your left oblique fired up without moving and being on a stable ground.
06:04Last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
06:17Slowly drop down onto your knees.
06:19Take a quick child's pose if you need to, and then come down into your forearm plank.
06:23You either come down onto your toes or you drop right away onto your knees.
06:27Hip dip left.
06:29Bring it slowly back center.
06:31Just dip to the left side, not to the right.
06:34You're just engaging through your left oblique.
06:36Try to avoid bringing that hip all the way to the side, right?
06:40It's a small rotation.
06:41You're not pulling from your spine here.
06:43Yep, that's the secret to your hip dip.
06:46Last 3, 2, and 1.
06:49Now drop it down onto your knees.
06:51Shake it out.
06:52We got one last exercise to stabilize even more into that left oblique.
06:56Come down onto your left forearm.
06:59Left knee is down.
07:00Squeeze your thighs together, and I'll lift up into a side plank.
07:04Reach your right arm up, and now let's thread the needle.
07:07Right arm rotates underneath your left oblique.
07:10Reach it all the way back up.
07:12Your advancement here, if you want a little bit more, stack your feet and do it from here.
07:16I want your eyes following your right hand.
07:19Reach it up tall.
07:20Inhale.
07:21Exhale.
07:22Thread it under.
07:23Again, wherever you are in your journey, you can take it on your knees, on your toes,
07:29whatever feels best for you.
07:31It's all about you.
07:32There's no other competition.
07:33Slowly come all the way down onto your back.
07:36Let's tie this together for your center core.
07:38Bring your fingertips behind the head.
07:40Legs in table top.
07:41We take this into a slow twisted bicycle.
07:45Right elbow towards the left knee.
07:47Bring it center.
07:48Left elbow towards the right knee.
07:51Slowly back center.
07:52Beautiful.
07:53Rounding out those obliques right here before we head to the other side.
07:59Inhale.
08:00Exhale.
08:01Twist.
08:02Fantastic.
08:03You got 10 more seconds right here.
08:04We're straightening those legs up to the sky for little cherry pickers.
08:08In four, three, two, and one.
08:13Reach those legs up to the sky.
08:15Flex your toes.
08:16Left hand reaches towards your right ankle.
08:18Right hand reaches towards your left ankle.
08:20Just reach up.
08:21Reach up.
08:22That's it.
08:23Engage those lower abdominals right here.
08:24Press into that low back.
08:26Lift a little bit higher.
08:27Reach.
08:28Beautiful.
08:29Cherries at the top.
08:30Reach for them.
08:31Grab them.
08:32That's it.
08:33You got 10, 9, 8, 7, 6.
08:37Reach higher.
08:384, 3, 2, 1.
08:42Bend your knees.
08:43Have them in for a split second and then slowly come over your left side.
08:47Press your right hand down and pull yourself back up.
08:49Let's take it into the other oblique, stabilizing through that right side.
08:53I want you to extend your right leg out.
08:56Right toes turn out to the side.
08:57Your left knee and hip is forward.
08:59Left hand on top of your right oblique.
09:02That's the oblique you're working.
09:03Reach your right arm nice and tall.
09:05Palm faces up.
09:06And now slowly bring that left shoulder down towards your mat for 1.
09:10Down for 2.
09:11Tuck that tailbone.
09:13Rise up.
09:14Right.
09:15It's a small range of motion right here.
09:16You're lowering down, stabilizing through that left and right oblique, and then crunch
09:20up.
09:21You're trying to stay long in that spine.
09:24Reach that arm up high.
09:26As you make this a little harder, you go a little deeper down, bringing that left shoulder
09:31more towards your mat.
09:33Last 4.
09:343.
09:352.
09:36And 1.
09:37Hold it right here.
09:38Tuck your tailbone a little bit more forward.
09:39Give me a tiny pulse up.
09:41Reach up.
09:42For 8.
09:437.
09:44We finish this out with your archer.
09:45In 3.
09:46In 2.
09:47And 1.
09:48Hold it all the way low.
09:49Extend that left hand.
09:50Reach towards your mat.
09:51Reach your left hand up to the right.
09:53Pull yourself up.
09:54Last 8.
09:567.
09:576.
09:585.
09:594.
10:003.
10:012.
10:02And 1.
10:03Pull yourself up.
10:04Beautiful job.
10:05Let's take it into that high plank.
10:06I want you to bring your hands underneath your shoulders.
10:07We're going to lift that right leg up.
10:08Pull your right knee towards that left elbow.
10:09Step it all the way back.
10:10Modification.
10:11Right knee's at the bottom.
10:12Left knee's at the top.
10:13And you're just holding that twisted low plank right here.
10:14Inhale.
10:15And exhale.
10:16Good.
10:17Last 8.
10:187.
10:196.
10:205.
10:214.
10:223.
10:232.
10:24And 1.
10:25Drop down onto your knees.
10:26Maybe take that quick stretch if you need to.
10:27And let's take it down into that forearm plank.
10:28Forearms come down.
10:29Stretch it out nice and slow.
10:30And bring it back up.
10:31And 1.
10:32And 2.
10:33And 3.
10:34And 4.
10:35And 1.
10:36And 4.
10:37And 3.
10:38And 4.
10:39And 4.
10:40And 3.
10:41And 3.
10:42And 4.
10:43And 4.
10:44And 3.
10:45And 3.
10:46Stretch it out nice and long into your forearm plank.
10:48Squeeze your inner thighs together.
10:50Drop onto your knees if you need to for that modification.
10:53Let's hip dip to the right.
10:56Bring it back center.
10:57Remember, the range of motion is so small.
11:00It's coming from your right waistline here.
11:02Squeeze those inner thighs together.
11:04Dip, bring it back center.
11:06Again, you can be right here on those knees.
11:09Yes, last five.
11:12Four,
11:13three,
11:15two,
11:16and one.
11:17Drop those knees underneath your hips.
11:19Take a big exhale.
11:20Let's finish this out with your side plank.
11:22Right forearm comes down.
11:24Right knee comes down.
11:25Left knee stacks on top.
11:27Lift your right waistline high.
11:29Reach that left arm up.
11:30Follow with your eyes, your fingertips.
11:32And now thread the needle.
11:34Left arm rotates underneath your right oblique.
11:36Inhale.
11:38Exhale.
11:39Now, same thing here.
11:40If you wanna make this a little harder,
11:42come up onto your feet.
11:44Right foot bottom, left foot on top.
11:46And thread that needle.
11:48Reach it back up.
11:49Squeeze those inner thighs together.
11:52Inhale.
11:53Exhale, lift.
11:54Last five.
11:56Four,
11:57three,
11:59two,
12:00and one.
12:01Slowly bring it down.
12:03We're almost at the finish line here.
12:05I want you to take this into a seated position for me now.
12:08Relax your shoulders down and back,
12:09and now tuck your tailbone under.
12:12Find that C curve in your low back.
12:15Press into your heels.
12:16Now, push your fingertips into those thighs.
12:19Lift yourself just up an inch.
12:21And bring your upper body back down an inch.
12:23It's a little seated crunch.
12:24Lift yourself up an inch.
12:26Bring it down an inch.
12:27Now, if you feel good,
12:28maybe let those hands open up to the ceiling.
12:31Down an inch.
12:33And up an inch.
12:34You're gonna feel those lower abdominals really activate.
12:37You got three,
12:38two,
12:39and one.
12:40Hold it nice and low.
12:41Arms face each other.
12:42Start to reach those arms up for one.
12:45Up for two.
12:46Bring those arms down for one.
12:48Down for two.
12:49If this is too much,
12:50you do one arm at a time,
12:51wrapping one hand behind that thigh.
12:54That's your modification.
12:56I don't even call this a modification.
12:58This is just gonna help you make this
13:01a little lighter on your body right now.
13:03Now, we're gonna hold this at the top in three,
13:06two,
13:07and one.
13:08Hold it right here.
13:08Just hold.
13:09You got eight,
13:10seven,
13:11six,
13:12five,
13:13breathe,
13:14four,
13:15three,
13:16two.
13:18All right.
13:19Last part.
13:20You can either start this on your knees,
13:22hands underneath your shoulders.
13:24We take this into a little plank up.
13:26Bring your left forearm down,
13:28right forearm down.
13:29Left hand comes up,
13:31right hand comes up.
13:32Right forearm down,
13:33left forearm down.
13:35Right hand up,
13:36left hand up.
13:37And you continue.
13:38You switch through the sides right here.
13:39Now, if you wanna make this harder,
13:41separate your feet.
13:43Form,
13:44form,
13:45hand,
13:46hand.
13:46When you're up on your toes,
13:48you wanna keep those feet nice and wide
13:50so you're avoiding your hip from wobbling around, right?
13:53You wanna think about spine and trunk stabilization.
13:57Last two,
13:59and one.
14:00Hold your forearm plank.
14:00Bring your feet all the way together.
14:02You can drop onto your knees if you need to.
14:03Just hold it.
14:04We're gonna do a little shoulder saw.
14:06Rock your shoulders forward.
14:08Rock your shoulders back.
14:10If you're on your knees,
14:11you just hold your plank.
14:12Belly button to spine.
14:14Press your forearms down.
14:15Palms lift up.
14:16You got it.
14:17Last 10,
14:19nine,
14:20eight,
14:21seven,
14:23six,
14:24five,
14:25four,
14:27three,
14:28two,
14:29and one.
14:30Drop down onto your knees.
14:31Open your knees nice and wide.
14:33Drop into your child's pose.
14:35Take a big inhale.
14:37Exhale, sit a little deeper.
14:39Slowly bring your hands down towards your toes.
14:42Hold it here for a second.
14:43Maybe close your eyes.
14:47Inhale.
14:48Exhale, release.
14:50And then switch.
14:51Bring that left cheek down.
14:54Take an inhale.
14:55Exhale, sink a little lower.
14:58And then slowly pull yourself back up.
15:02Swing your legs in front,
15:03and then lay down onto your back.
15:07I want you to reach your arms nice and long.
15:09Reach your left arm and right leg long,
15:11like someone is trying to pull you apart.
15:13And then switch.
15:15Right arm and left leg.
15:17Pull, pull, pull.
15:18And switch again.
15:20It's that scapular retraction right here.
15:22Inhale.
15:24Exhale, pull.
15:25Now, slowly imprint that spine down onto the mat.
15:28Take an inhale.
15:30Exhale, pull both knees towards the chest.
15:33Hug them all the way in.
15:34And now just roll down your low back.
15:36Little back roll right here.
15:37Roll it out.
15:38Give your low back a little massage.
15:41Roll it out side to side.
15:44And then slowly move over your left side.
15:46Press into your right hand.
15:48Pull yourself up.
15:49And then come all the way up into a standing position.
15:53Reach that upper body nice and long.
15:55Open your palms.
15:56Look up towards the ceiling.
15:57Stretch those abdominal muscles.
16:00Inhale.
16:01Exhale, fold over.
16:02Bend your knees.
16:03Drop your head.
16:04Shake your head side to side.
16:06Say yes.
16:07Say no.
16:09And then soft bend your knees,
16:10rolling up one vertebrae at a time.
16:12Your head is the last that comes up.
16:14Big shoulder roll to the back.
16:16Big shoulder roll to the front.
16:18Beautiful job.
16:19Thank you guys so much for joining me
16:21for this core stability workout.
16:22You did amazing.
16:24Whenever you need a quick little pickup,
16:26come back to this video, do it again,
16:28and get stronger with me.