Pilates Core and Glutes Workout  | Trainer of the Month Club | Well+Good

Pilates Core and Glutes Workout | Trainer of the Month Club | Well+Good


– Hi I’m Kimmy Kellum,
founder of East River Pilates. And this is Trainer of the Month Club. Today, I’m going to be walking you through and obliques and outer-thighs workout. Or, in other words abs and ass. That’s fun to say. So we’re going to be targeting obliques, core strengths, and your glutes, or your bootie. All you’ll need is a mini
stability ball for this workout. If you don’t have one at home, you’re welcome to grab a
blanket and roll it up. It just increases your range of motion. And another way you can modify is just doing it on the floor, it’ll just be a more limited range, but you’ll still get a really,
really awesome workout. So, let’s begin. You’ll start by positioning
your ball in the right place. Now, this is the hardest thing to get. You wanna make sure the
ball is really in the center of your torso. We simply lay down. For me, because I have
a slightly longer torso, I want to move it a little bit higher up. If you have a shorter torso,
you’re going to have it a little bit lower down on your body. The bottom leg is 90 degrees
at the knee and the hip, and the top leg is extended,
in line with your spine. Once your set up, test your balance. So for me, I’m a little bit too back. I’m going to bring the ball back slightly. So when I get set I don’t have to adjust. Yeah, takes a little while to get. That’s the hardest thing. All right, so let’s begin. To begin, we’re going to
be doing an oblique curl. Keeping the legs anchored down. So both legs, actively
pressing into the mat. Bottom arm is tucked in. Top arm is open. We take a deep breath in, and as you exhale, again, draw that belly button back to your spine. Your pelvic floor is lifting
as you press into the ball and lift your chest. The leg doesn’t change position, keep them firmly anchored down. This bottom elbow opens and then it closes as you lower down. We do it again. Exhale to lift and inhale to lower. So you’re not only going
to be feeling this today in your obliques, but also your lats here. Exhale to lift. Inhale to lower. And exhale lift. And lower. We’ll do one more here and hold it. And now we add a Leg Lift. As you lift the leg, try not
to move your pelvis in any way. So we’re not squeezing more at the side, we’re trying to keep the pelvis stacked on top of each other. So top hip to bottom hip. like you’ve got a barbecue
skewer, going from top to bottom. And again, we fold that elbow in, we lower everything together with control. We exhale lift pressing
down into that bottom knee. And inhale to fold in and lower. We’ll do three more, Exhale lift. Now you can really do as
many reps as you’d like. We’re just doing five of these right now, and lower. Good. And then we’re going to hold it up there, for a little pulse. Now we’re not bouncing, we are slowly pulsing. I’m going to rest my hand on my hip. Which is modification,
it’s a little bit easier. If you want to take that
more difficult progression, keep your hands behind your head. You want to add a little
leg lift, go for it. We’ll do five more. Exhale lift. 6Exhale lift. Nice, natural breathing. Good, and then come on down. Take a little stretch. That feels really good. And then meet me back up in that lift. Now I’m going to extend the bottom leg so I have a little bit more pressure
and little bit more base. I’m not gonna fall over backwards. We bend the top knee and
twist towards that leg. And inhale come back to center. Now, I need to readjust. If that’s you, and your ball has moved, just move it so that it’s comfortable and you’re able to actually turn your back in towards the ball. So we’re really rolling the
ball from the side of the body, to the back of the body. And it’s rare that you get
it right the first time. So just persevere. Might take you a couple
times to get that alignment, but once you do, it’ll
feel quite comfortable. You’re squeezing that
gluteus medius muscle to bring the knee in and twist. Inhale center. You’re finding slight
extension of this hip joint as you reach the leg
slightly behind your body. We’ll do three more. Exhale twist. Inhale center. Exhale twist. Inhale center. And last one. Now, if you love a challenge,
hold here with the elbow up, take your other hand to your
hip and just lift that leg up and all the way to the floor. If you’d like a modification, let the head be down, let your elbow lower to the floor, but keep your lats engaged. So you’re going to be lifting
slightly off the ball. Okay, so we don’t want the head to be out of alignment with the spine. So nice and long here. If you want that extra challenge, then lift. Oh yeah. I guarantee you having a little
guilty smirk on your face will help you through this. You can think of anything you want to, to get you through this series. We’re almost there, guys. Keep your breathing as
natural as possible, you don’t want to be over
working your shoulders. You don’t want to look like this. Keep it down. Make it look easy. Last one, hold it up there and then point your toes
and take little circles. This is your grand finale, tiny circles. It can be really as
tiny as a little marble or as big as an orange. The bigger the harder. Okay, you’re also challenging
this strength here. Reverse the direction. Our favorite word. Reverse! Ooh, it gets harder as you go. Your leg now feels like it’s a ton, or at least double the weight
it was when you started. All right. And I think we are just about done. Hold it up there and then come on down and enjoy that gorgeous
stretch that you so deserve. Deep breath in, expand the ribs, open up those intercostal muscles. And guess what? We have the other side to do. Lucky, we only have two sides of our body. That would be awful for
us fitness instructors if we had to do like, five sides. You’re going to come down again. Hopefully the second time, you’ll find setting up a little easier, finding that center point on your ball, top leg extended, bottom knee table top. Bottom elbow bent and
relaxed, head is soft. Again we start with a deep breath, as you exhale, engage your abdominals before you put pressure into the ball, inhale to lower. We exhale to lift. And inhale lower. Now you’ll see I’m not moving very much. I have a very, very small range of motion. You can take it really, really up. But, I just don’t want you to move your hips out of alignment. So I’d rather it be small and controlled, then big and kind of all over the place. All right, so then we hold it up here. We lift the leg, and then we can coordinate
the leg and the torso. We exhale to lift. Inhale to lower. Good, three more here. Inhale down. And again, you can really do
as many reps as you’d like, depending on how strong you feel or how much challenge you want. Okay, and then we’ll
take it into our twist. So we hold it up there. Sorry, before we do the
twist, little pulses. You almost got away with that. Three, four, five. Deep breaths! As natural as possible. And then hold it up there. Good, take a little stretch. And we’ll meet now for our twist. So you’re gonna extend that bottom leg. Again, this is just an option to help make it a little bit
more stable in the base. You can do it with the leg table top if you prefer that option. So, meet me here. We bend the knee, we twist the body and then come all the way back to center. Again, if you need to adjust
the ball for this one, do it at the beginning of your series. Inhale back to center. You’re pressing heavily down
into this supporting leg. Exhale twist. inhale center. You are half way there, guys. You have five more. Let’s do it together. Exhale twist. inhale center. Exhale rotate. Try to keep those hips
stacked on top of each other. Three. Inhale reach. Starting to feel the side glutes now. Two Last one And then hold your balance. Hold it, hold it, hold it. If you need to, lower the head down but make sure we’re not kicking the neck here, Keep engaged, honor your
neutral spine at all times. All right, let’s give it a try. Holding it up there, lift the leg, And lower. Your neck is starting
to get fatigued here, you can try looking up to the ceiling or down towards the floor. Lots of choices. You’re almost there. You got five more lifts. Exhale lift. Inhale lower. (breathing deeply) Abdominal still staying active here, hugging those abdominals in. Good, and then we take those
twists, those little circles. So point the toes here and circle around, keeping everything else frozen in space. Again, if you need to
let the elbow rest down, take that option and then reverse it. Tiny circles. Five four three You still breathing? Last one, hold it. And then come all the way down, bend that knee. And take a juicy stretch. You guys did it! All right, so that is both sides done. Thank you so much for joining
me for abs and glutes. Obliques and outer thighs. All of the things that you guys love and request so much in group classes. And if you have any questions or feedback, please write them in the
comment section below. And if you haven’t
already, subscribe today. Thank you for watching
Trainer of the Month Club. We’ll see you next time.

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