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DAY 6: GLUTES & CORE - Pilates 8-Day Challenge
Nov 2, 2022
Day 6 of our ‘8-Day Challenge’ and its time for you to enjoy this 2 in 1, Glutes and Core workout. This is a much requested class and a short taster of Donna's Thursday lunchtime ‘Zoom' Class. During this 20 minutes routine you will go through movements that target your glutes, hamstrings and core. No equipment is needed. It is an intense, fast paced workout and I just know you are going to love it. Whether you are doing this as a short effective class or as part of the ‘pi Challenge’ remember to breathe, relax and enjoy. Please let me know how you get on, in the comments below! Subscribe for regular Pilates workouts: 👉 https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ?sub_confirmation=1 Connect with me via: 👉 http://instagram.com/pilatesmovesyou 👉 http://www.facebook.com/pilatesmovesyou #pilates
View Video Transcript
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Yay! Here we are, you've made it to day six of the challenge, I've made it to day six of the
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challenge. Today we're focusing on your core and your glutes and we're going to be working hard for
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the next 20 minutes. As with all of these workouts you don't need any equipment, just your fabulous
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cells, a mat and maybe some water. Okay let's get started. We're going to stand in the middle of your
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mat so your feet are going to be hip distance apart, we're going to stand nice and tall lifting
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the crown of the head up towards the ceiling thinking nice long spine long through the neck
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Okay you're going to sweep your arms up to a vertical position, pull those shoulders down
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you want those arms just to be in front of you in your peripheral vision. Okay I'm going to take
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that right arm down and then I'm going to lift up and over to the left coming into my side bend
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As I restart the spine, I sweep that right arm back up. I take the left arm down
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I breathe out, I reach up and over to that top corner. As I restart, I bring the left arm up
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right arm comes down, I'm bending up and over. Well done. Back to centre, raise the arm up
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bring the arm down, you're going to reach up and over, come back to centre. Well done
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Now we're going to go into a little rotation. So we're going to take the left arm forward
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the right arm goes behind we're going to rotate the spine, we sweep those arms back up to vertical
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now the left arm goes behind right arm sweeps in front and come back to centre so think shoulder
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spine rotation you're turning that head to reach behind you or look behind you rather
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and then come back to the centre here bring those arms down give those shoulders a little shrug
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Rotate them round in both directions. We're going to take those feet out just a little bit wider now
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We're going to come straight down into our squat. So we're hinging at the hip first
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I'll come side on so that you can see me, cores engage. We're going to squat down
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we're going to stand up, we're going to breathe in, we're going to breathe out. Well done. So
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keeping the head in line with your spine. You've done four, we've got four more to go. Breathe in
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breathe out, breathe in, breathe out, well done. And two more and standing nice and tall. Now you
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can stay there, I'm just going to change position so that you can see me better. So those palms are
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turned in, we squat down. Now as we stand up we take the legs wide, we take the leg out to the
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side, we squat down through the center, arms go wide, leg raises to the side and squat
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well done, breathing out, breathing in, breathing out, well done and out that leg goes, the leg
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lifts, the arms go wide, it is optional to take that arm wide, well done, you have got one more
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to go. Well done, you're going to squat down here and we are pulsing. I'm going to turn side on again
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well done. You've got five and four, three, two, one and come all the way up to a standing position
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You're going to come and join me at the top of your mat. Okay, we're going to go into some lunges
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So we're going to sweep those arms up towards the ceiling, pull those shoulders down away from your
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ears. We're going to step back with that right leg, spines in neutral, we're going to slide our
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spine down that imaginary wall. We're going to stand up tall, sweep those arms down, raise those
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arms come into your lunge and stand tall. Breathing in, breathing out. So energy through those arms
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as you lift them and four, well done and three and two and one, pulse here we've got eight
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seven, so think upright spine lifting the crown of the head towards the ceiling
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You've got three and two and one, sweep those arms down and step forward. You're going to do
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the same thing on the opposite side. So we take those arms up towards the ceiling, lengthen neutral
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spine, you're going to step back with that left leg, you're going to slide your spine down that
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imaginary wall down we come here. Now we bring those arms down as we stand up tall, inhale
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breathing out so you're lengthening through the legs as you come up to a standing position
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and again, well done. You've got four to go, well done and three and two and last one, come down and
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pulse here for eight and seven. Watch those shoulders aren't lifting up towards your ears
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you've got four, three, two, one and step forwards on your mat, well done. Okay, we are going to come
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back to the middle of the mat, feet hip distance apart, take those arms nice and wide, think chest
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stays forward. Okay we're going to step back with this right foot, chest is forward nice and open
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you going to bring that back knee down and you going to hinge slightly forward putting the weight into that front leg and you going to pulse here Well done So you want to feel it in the glute on the left side Well done You got four
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three, two, one, you're going to step forward and step behind, step forwards
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step behind. So the power is coming from the front leg as you press to standing
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breathing in, breathing out, well done. And again and two more and one more, well done
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Centre yourself here, take those arms wide, chest nice and open, we're going to step back with that
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right foot, bring that knee down, we're going to hinge slightly forward here and we're going to
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a pulse. Well done. You have got six to go and five and four. Well done. Three, two, one. Bring
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those arms down. Step forward, arms go wide and again. So the power is coming from that front leg
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Well done. Bring the back knee down nice and low and step nice and wide. Well done. You've got three
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to go and two, well done and one more, brilliant. Okay you're going to turn, you're going to come to
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the top of your mat and we're going to go into a roll down. Okay so you can hear that my heart rate
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is raised because we're working really hard and we're working major muscles, well done everybody
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So breathing out, rolling down, flexing your spine, bring the hands down onto the mat
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you're going to step back with one leg, step back with the other leg coming in to your plank position
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So hands underneath shoulders, press those heels down to the bottom of the mat
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head is in line with your spine, well done. Now you're going to press through the shoulders
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open out to that shoulder joint, bring your bottom towards your heels, press forward
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You're going to lift one leg and lower. Lift the other leg, lower
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You bring your bottom to your heels. You power forward. We lift and lower
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And lift and lower. You've got two more of these to do
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Well done. Keeping your head in line with your spine. As you lift and lengthen the leg, you want to feel your glute engage
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And one more. We lift and lengthen. and again we push back, we press forward, we come down onto the knees and we push ourselves back
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into our rest position. Well done, okay, big inhale and as you breathe outside those hands
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up the mat, pull those shoulders down away from your ears. Fantastic effort, so we are going to
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roll over, come and sit in the middle of your mat, well done and then slide yourself down
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so you're coming down to lie on the mat. So you want to have your head centered, feeling heavy on
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the mat, you want to feel that connection with the rib cage, with your tailbone, resting your
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arms down by your side, relax those shoulders, I found my neutral pelvis, I've got my feet hip
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distance. We're going straight into a bridge. So rather than a spine curl, a bridge, neutral spine
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we press those hips up towards the ceiling. So I'm pressing the heels of my feet into the mat
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hold here. Now we lower, hover the bottom off the mat and then press those hips up. Breathe in
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breathe out, breathe in, breathe out. Well done, you've got two more. Breathe out, well done, one
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more and hold here. Now lift those heels up off the mat, you're going to do the same thing. So we
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lower and lift and lower and lift. Well done. So you want to make sure those feet are quite close
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to your bottom. If you're feeling anything like cramping in your hamstrings, walk those feet in
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a little bit closer and hold here. Heels are raised, you're on the balls of your feet, arms are nice and
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relax down on the mat but now we're going to take them up and we're going to pull our shoulders back
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Shoulders nice and relaxed, we're going to take those knees out, squeeze the knees together so
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you're rotating in that hip joint. Well done, you have got five more to go and four, well done, how
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are you doing? Three and two and one more. Take those knees back to hip distance, bring the hands
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down onto the mat, bring your heels down, lift the heels again then melt your spine all the way down
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back to neutral. Okay we're going to continue with our bridges focusing on our glutes. Okay
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so neutral spine, core engage, arms down on the mat. We're going to press the heels into the mat
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press your hips to the ceiling so you've come up into your bridge. Okay we're going to lift those
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heels up off the mat again. Now my feet for some reason think it's because I'm
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warm are sliding on the mat. Now I've got one heel raised I'm going to lift the
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left knee I'm going to straighten this leg I'm going to lower the heel on the
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right side and lift I lift and lower lift and lower I got three to go and two and one Keep that
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heel raised and pulse and pulse and pulse for three and two and one, bend that knee
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bring the foot down, heels stay raised. I'm going to bring my bottom down onto the mat
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I'm going to hug those knees in, releasing my glutes. Relax your shoulders. Well done
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We're going to do the other side. Of course we are. So those feet come down. Okay
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So pressing the heels into the mat, neutral spine. We're going to press those hips up to
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the ceiling. You're coming into your bridge. Okay. We're going to lift both heels up off the mat
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Now really try and focus on keeping your hips square here. Spine stays in neutral. We're going
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lift that left knee and then we're going to extend the leg here. You're going to lower the heel and
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lift and lower and lift. So you're trying to keep the glute engaged and their hips level. Well done
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not easy and one more hold here and pulse and pulse and pulse for three and two and one
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bend the knee, bring that foot down, keep the heels raised and melt your spine back down onto
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the mat, well done. Now you're going to bring the soles of the feet together so the knees are out
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nice and wide, sweep those arms up to a vertical position, pull those shoulders down and back so
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press the soles of the feet together, knees stay wide as you press the hips up to the ceiling
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and lower. Hover your bottom of the mat and press, release. Breathing out as you lift
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feel your glutes engaging. Well done, you've got four and three and two and one. Hold here and pulse
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tiny, tiny movement so just engaging the glutes, gently squeezing for four. Well done and two and
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one. Now as you bring your bottom down onto the mat, find your neutral spine, keep the legs in
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this position. So you're going to interlace your fingers, bring your hands behind your head. Okay
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so making sure I've got my neutral spine, elbows are wide but they're in my peripheral vision
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and I'm going to curl up. So breathing in, breathe out. So try not to tuck the pelvis here
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Pelvis stays in neutral as I curl up and then I curl down. Well done. Breathing out, curl up
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breathing in, curl down. Well done. And again. and one more hold here now keeping that connection with the feet I'm going to start to lift the knees
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up here well done so go past that point of neutral here so you're bringing those knees in nice and
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close lots of flexion in that hip joint then we're going to lower those feet down tap and lift now
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if you know you're arching in your lower back, you're going to keep that range of movement small
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So don't feel that you have to bring the feet all the way down onto the mat. You can keep it small
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controlled and really connect with these deep abdominal muscles with your transverse abdomina
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Well done. So elbows stay wide, head stays supported. You've got three to go. Breathing in
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breathe out, breathe in, breathe out, one more, well done, hold here, knees are wide
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we're going to extend those legs, draw the knees together, knees go wide, breathing in
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breathing out, well done, awesome effort, well done, keeping your head supported, well done
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taking the weight of your head in your hands. Well done. You've got three knees go wide and two
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Well done. And one more. You're going to hug those knees into your chest. Have a little rest. Okay
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Bring those shoulders down, relax the shoulders. Whilst you're hugging those knees into your chest
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you're going to roll your head from side to side, releasing any tension in your neck. Well done
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Now we're going to bring those feet down on to the mat. How are we doing? Fabulous, I'm sure I
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always end up near the top of the mat. If you're the same, just wiggle down so you're a little bit
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more centered. Okay, arms are staying down by your side, you're going to have your neutral spine
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you're going to lift your legs one at a time to double knee fold. Okay, we're going to extend those
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legs and whilst we're focusing on lengthening through the legs, if your hamstrings are tight
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Don't worry if you're not getting the legs completely straight. Okay, so I am going to draw the right knee in towards my chest and extend that leg
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So think about that opposition. One leg you're taking it down, the other one you're lifting up, up here
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Well done. You're going to draw those knees in and we're going to switch
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So it a little bit like we cycling those legs Lengthen and reach away Well done You want to feel this through the back of the leg as you lengthen and reach with that toe to the ceiling above you As you lengthen
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down towards the mat and reach to the wall in front of you, well done. And two to go, on each side
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and one more on each side. Well done, now we're going to bring those knees to centre, we're going
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to take those arms overhead, just check you're not flaring those ribs, pull those ribs down here
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connect with your core, we're going to curl up, well done, pull those shoulders down away from
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your ears, we're going to continue with the same leg movement, so we lengthen one leg and then we
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switch. Well done. Now if you feel anything in your neck you can bring one hand or both hands
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behind your head here to give you a little bit of support otherwise we are here. Well done and hold
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and then pulse this bottom leg. Well done. Breathing in and out, well done and then we're going to
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switch those legs, reach and lengthen and pulse. Five, four, three, two, one and switch. One leg
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extends to the ceiling, the other towards the mat and pulse for five, four, three, two, one and switch
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Well done, you can always hold on to this leg to give you a little bit of support if you feel that
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you need it, draw those knees in and curl down. Well done, we are almost done. So we're going to
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continue with that same movement, lowering one leg, lifting, but we're going to keep the legs
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straight. We're going to do our scissors. Okay, so you're going to extend your legs again as much as
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you can, then we're going to curl up. You've got your hands behind your thighs. Okay, so I'm looking
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up towards that top corner of the room. I'm going to start to lower one leg down. I pull this leg
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leg in and I pulse and then I switch. Well done. And switch. So you breathe out as you pull the
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leg towards you and you breathe in as the legs switch in the air. Well done. And two more
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And one more. And then draw those knees in and roll down. Well done
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Okay, so the next exercise is a whole lot of fun. So the exercise is rolling like a rocker, but we're going to take it so that we actually roll up
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So it's like a mini teaser with a little bit of support
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Okay, so we're going to lift those legs up just beyond double knee fold because you've got a little bit more flexion here in the hips
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So you're going to gently hold at the back of your thighs. Elbows are wide
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wide, you've got a bend at the elbow, you're going to lock those elbows so that when you press the legs
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into the hands the elbows stay locked here. Okay you're going to take an inhale now make sure you
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took that chin towards your chest, you're going to breathe out and you're going to curl up here so
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I've got that curve in my spine. Now I'm going to pull my shoulders down and back, lift my chest
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extend my legs, bend, come back to your C curve and slowly roll down, well done, take an inhale
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pressing the thighs into the hands, we're going to roll up, well done, pull the shoulders down
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and back, lift your chest, we're going to extend those legs, draw the knees in, come back to your
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c-curve, coming back down with gorgeous control, well done, breathing in and we roll up again
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well done, shoulders down and back, we're going to extend those legs, we bend, we tuck and you roll
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down. Last time, breathe out, rolling up, yes, shoulders down, we extend those legs. Now we're
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going to hold here, if you can you're going to let go with one hand, you're going to return that hand
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opposite side, well done and then if we can we're going to hold here for three and two, keep holding
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on the back of the legs if you need to, you're going to take hold of the back of the thighs
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you're going to bend your knees and roll all the way back down on to the mat. Well done. You're
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going to bring those feet down on to the mat and take a nice big inhale and one more time you're
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going to take a nice big inhale and breathing out as you breathe out you're going to take your time
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you're going to roll over onto your side bring your hand down onto the mat you're going to roll
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yourself up to a seated position. So we're going to come either to a point where our legs are crossed
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here or you're going to sit in your long frog position with those knees out soles of the feet
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together whichever is more comfortable you're going to lift and lengthen up through your spine here
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So we're going to bring one hand down as the mat and the other hand comes down we're going to finish
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with our side bend. So we sweep the arm up we bend to the side here, well done, come back to centre
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Sweep the other arm up, we reach up and over, we restart the spine
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Well done, we bring those hands forward and yay! That is another day done
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Awesome, I will see you tomorrow
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