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Hello Pilates Superstar, welcome back
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My name is Bonnie and today I'm going to take you through a 10-minute body weight Pilates class
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This workout is perfect for you if you're short on time or if you want to add it onto one of my other workouts or one of the riding classes, anything else
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Be my guest, go ahead. You won't need any equipment whatsoever, just yourself and a mat and we're going to get started
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Let's go straight onto the mat to begin with. All right, so we're coming into our kneeling position and one leg is going to be extended nice and long
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From here I want that toe to be pointing towards the front and we're engaging the glute
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So really lengthening through the tailbone, squeezing that supporting glue. Hands come behind your head
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We take a nice tip in-how to lengthen through the spine, up and over and then we egg how to lift up
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Let's go again, inhale to lengthen up and over and exhale to lift
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So as we come over, I want you to really imagine just that oblique is pulling you up
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momentum just that oblique your top ribs and your top hip are trying to kiss
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towards each other we're creating some nice rolls of the skin here we're
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keeping it nice and simple to begin with and then we'll be adding on in no time
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and I promise the burn will be there inhale just two more here exhale to lift
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one more we hold it over extend that top arm long bring it back in and
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Lift up, inhale up and over, extend, bend it back and lift
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That's it. Keep going with that core. We should be starting to feel over our oblique soon, for three, all the way back
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For two, keep your belly button drawing in. Last one, up and over
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From here we add a rotation. We inhale, up and over again, twist towards the mat
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Rotate through your chest, back to center, and then lift up again
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Inhale up and over, we twist. Back to center and lift that bit
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We're nearly done here, just four more to go. My core is definitely on fire
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You've got three more. Keep squeezing that supporting glute. Foot two. Last one
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Inhale, up and over. Twist through that core Come back to center from here drop that bottom arm Re your leg so your hand is directly underneath your shoulder and you extending that top leg long
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We're gonna be lifting it up so we want no weight on it. From here we exhale, lift that leg, lower down
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Exhale to lift and lower. So now we're working our legs as well
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Core is still on, arms are still on, but we're adding that leg
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We've just got four more here. Exhale lift for three. Four two, nice long leg
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Last one, we hold it up. Extend that arm away. We exhale, pull knee into elbow
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and then lengthen away. Exhale, knee into elbow. And lengthen. Really scoop the core back, use your core
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to help pull that knee in. Just four more and lengthen away for three
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And lengthen. Four two, keep that leg up nice and high. Last one
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Lift it up high little pulses just with that leg up and down up and down for eight my glute is burning seven six
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five four three two one come all the way down come all the way to center a little stretch of that oblique there
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all the way to the side and then stretch all the way to the other side
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What time is it now? It's 3.30. I usually have a cup of tea and a short bread biscuits and a short bread biscuits and
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at around 3, 4 o'clock. So after this, I am going straight home to enjoy that
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And I am so excited. You have no idea. All right, let's go for our other leg
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We're extending that leg long. So our right leg is extended, whichever leg you haven't done yet
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Hands are coming behind your head. We inhale, lengthen up and over to that opposite side
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Exhale, pull back to center. Inhale up and over. Exhale to lift
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If you want to make it harder, you can go further and further over
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which means you'll have to come further and further all the way back to centre
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keep using that oblique shortening the spaces just a few more here
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for three exhale lift four to keep squeezing that bottom glute as well
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shoulders are away from your ears upper body is relaxed we come all the way over extend that top arm long
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bring it back to centre and lift Inhale over extend back to center exhale to lift just four more obliques are on fire It nearly summer Let go for three Extend
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And back. For two. Extend lengthen. Last one. Come up and over
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Extend that arm. Come back to center. We add that rotation. We twist around
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Back to center. And lift. Up and over. Exhale. Twist through your core
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using your obliques every single time. Let's go. We've just got five here
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Twisting above your belly button. Shoulders relaxed. For four. You've got three more
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We're nearly there. It's ten minutes. It's in and out. Four two
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Last one. Come all the way back to center. Drop that hand
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Readjust your body if you need. That top leg lengthens the way
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your hand is coming underneath your shoulder we push away from the mat squeeze that bottom glute
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we're in a nice long line we exhale lift up that leg
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inhale to tap it down lift it up and tap use that side glute now we've worked that core so hard already
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now we're working that side glute and lower exhale lift inhale tap just for five lower for four
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For three Exhale lift two Last one we hold it lifted Arm lengthen's long
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Exhale knee into elbow Inhale stretch away Imagine I'm pulling your arm and leg away from each other
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Keep lengthening through that leg Don't drop it down towards the mat
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We're lifting it up tall In and lengthen For three And out
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For two And out last one we're pulsing with that leg pulse it up and down up and down for eight seven six five four three two one come all the way down little side stretch here coming onto your knees stretch out those obliques leaning over to one side and over to the other one more each side we're nearly finished let's go one more each side
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Last one. We're coming into a little bit of booty and a bit of arms
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From here you coming into a kneeling position I going to come onto the side so you can see me a little bit better You tucking the glutes to begin with Nice long line Our knees are on the mat
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our shins are on the mat and our feet are on the mat. We inhale to squat down, lengthen those
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arms above your head. Nice long line between your hands, your shoulders and your bum. Exhale
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to squeeze and lift. Inhale to lower. Exhale to lift. So we squat down and up tall. So every time we lift up
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We're squeezing those glutes and we're trying not to tap our glutes down towards our feet
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They're just coming a few inches off the man. We've just got four more here and squeeze
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Keep going. For three and lift. Four two. Lift. Last one, we hold it down
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We're going into some armwork here. We rotate our hands. Elbows come towards our waist
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and then lengthen up nice and long. Exhale, squeeze elbows towards your waist
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Inhale to lengthen. You've just got six. And lengthen. For five, four, keep hinging at the hips
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For three, lengthen, two, elbows in, one, hold it there. We close in
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Exhale, lift. Close in and lift. So now we're working those back muscles in
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Squeeze your shoulder blades together. For five, for four, we're nearly done
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Push through. Keep squeezing onto those glutes every time. For two. Last one, we come all the way in
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Tricep extension. Extend and bend. Extend and bend. So we're still hinging from our hips
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Our legs, our glutes are still working. For six, and bend. For five, nearly there
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For four. Lengthen through the arms. Use the triceps, two. And one
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Come all the way back to center hands. Come towards your chest. Little pulses up and down to finish
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Squeezing your glutes every single time you come up. You've got six, four, five, four
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Final push for three, two, and one. Come all the way up
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All right, come to all fours, pushing into Downward Dog, and then walking your hands all the way back to your feet
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all the way up to standing. We are all done for the day
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Ten minutes is all you need. in and out. I hope you worked up a sweat, felt a little fire in your body. My name is Bonnie
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and I can't wait to see you next time on the mat with me
