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If you are short on time, this is the perfect workout to fit into your day or add it on to the end of one of my other videos as the perfect finisher.
We often use a small Pilates ball in my classes. It is a very versatile piece of equipment that aids stability, deepens connection and adds challenge.
In today's session we will be using the ball to also add fun to this ten-minute core-focused workout.
Ideally, you want your ball to be two thirds inflated. If you don’t have a ball you could always use a small cushion.
Listen to my cues, keep focused on the correct alignment and quite simply enjoy this quick core blast 💥.
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Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits.
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0:00
Hello! Have you got your Pilates ball ready? If you have, I want you to check that it is
0:09
about two-thirds, three-quarters inflated, so you want to be able to flatten both sides of the ball
0:15
Okay, we use these so much in my classes and we have so much fun with them and it adds a whole
0:23
lot of challenge. So the idea behind today is to run through some core exercises focusing
0:33
on strength in our abdominals. We're going to use the ball to add a bit of variety and do a lot of
0:40
the exercises that I do on a regular basis with clients in class and that I know they enjoy. And
0:45
we're only going to give ourselves 10 minutes, okay? Because I know you can find 10 minutes in
0:50
your day, in your week, two or three times a week, 10 minutes, that's all. And it will make a big
0:57
difference to your core strength. Okay, right. And it'll make you feel good mentally about yourself
1:04
that you're just finding those little pockets of time for you. Okay, time is of the essence. Okay
1:09
we're going to start moving. So first thing you're going to do is you're going to place the ball
1:13
behind you on the mat. Okay, we're going to sit down on the mat. And as I want you to come back
1:19
so you're just checking that ball is in the right position so it is um um in between your
1:28
shoulder blades I'm just getting it in the right position here okay so then have one hand down on
1:34
the mat place the other hand behind your head and we're just going to go over here so you can place
1:39
your head down on the mat so you'll see that there might my spine here the position the shape of the
1:46
spine and then we curl up. Okay. So once you know you've got that in the right position
1:52
forearms down, you're going to push yourself up. You're going to leave the ball there. Okay. So we're going to get started. You're going to sit on those sit bones. Now. Okay. 132 here
2:03
We're going to finish at 142. 10 minutes. Okay. Let's do this for ourselves. So we're going to
2:09
Cossack our arms, press those forearms together. Inhale, find that C shape. So drawing those ribs
2:16
back, pressing your spine out to the wall behind you. Start to roll off those sit bones. Okay
2:23
draw your navel down towards your spine, relax your shoulders. Inhale, I'm going to rotate
2:28
towards you. And then I breathe out, I come back to center. I turn away from you and back to center
2:36
So breathe, breathe in, breathe out, breathe in. Just one more. On each side, focus on that
2:55
rotation of your spine. Hold here, bring one arm down, bring the other forearm down and then slowly
3:02
slowly settle yourself down onto the ball. Okay, so I'm now off my sit bones. So my pelvis is tucked
3:09
here I going to extend the arms and slowly slowly let myself come over the ball Let your shoulders go wide here And we going to reach the arms up to a vertical position
3:22
Take an inhale. And as you exhale, reach with the arms, tuck that chin down and curl up
3:29
You're going to bring one hand behind your head. So that elbow's wide, your head's supported
3:35
So we're going to inhale and breathe out, curl up. inhale as you curl up draw your navel down towards your spine breathe in
3:49
and two more and last one so I'm thinking about lifting my chest trying to keep my body as
4:01
centered as possible so we're going to extend the right arm bring your left hand behind your head
4:06
elbows wide, head supported. Breathe in, breathe out. Two more. Last one
4:25
Bring both hands behind your head, interlace your fingers, take those feet a little bit wider
4:31
We're going to rotate round to one side, come through the center, rotate round to the other side, center
4:39
Curl over the ball, hold here, let the elbows go wide, shoulders sink down
4:45
Take an inhale, support your head, bring those elbows further forward, lift the head, chin rolling down towards your chest, draw your navel towards your spine
4:54
So elbows are forward as you come down and rest on the mat. Elbows go wide, relax your shoulders
5:02
breathe in, breathe out, shoulders come, elbows come forward rather, shoulders lift
5:10
chest lifts and curl up. One more time. well done bring one hand down bring the other hand down press yourself all the way up bring
5:27
those feet together okay i'm going to place your ball behind your left knee okay bring the hands
5:34
back down onto the mat walk yourself down okay so we are going to interlace those fingers how
5:40
we're doing for time. So we have done about four minutes so far. Okay, so pelvis in a neutral
5:48
position, those elbows come forward. I want you to extend your right leg, bring that leg down onto
5:55
the mat, draw your left knee towards you, pressing that right leg down is going to give you stability
6:00
in the pelvis, in your spine. You're going to take an inhale, we're going to curl up here
6:07
we're going to tap and lift. So focusing on that flexion and extension through the left hip using
6:16
the back of the right leg connecting into the mat. Okay, so this is option one. If you feel that this
6:23
is already quite challenging stay with this Okay otherwise you going to draw that left knee towards you raise the right leg up We tap the foot down and then we switch Breathe in breathe out
6:39
We're going to go just a couple more here. One more. Well done
6:46
Bring that leg down. Bring your head and shoulders down. Relax. Okay, we're going to take the ball from behind the back of that leg
6:53
Can you guess what's coming? So the ball is now going behind the back of the right leg. Make sure your pelvis, spine
7:03
feeling centered on the mat. Okay, we're going to extend that left leg. So we find that connection
7:07
with the mat. Okay, interlace those fingers again, hand behind your head. We're going to curl up
7:13
elbows come forward, chest is lifting, drawing your navel down towards your spine. So we inhale
7:21
exhale. So keep thinking about curling up, drawing the ribs down towards the hip. Well done
7:31
Three more now and two. So you are now going to stay with this if this feels enough
7:39
Otherwise, we're going to raise the left leg up. So draw the knee towards you. So lower the leg
7:46
and tap. So we're switching. So as I draw that left leg towards me, I'm finding my hamstring
7:54
head feeling nice and supported in my hands. Just one more. Foot comes down, other foot comes down
8:04
So take the ball from behind the knee, draw the knees in towards your chest. Just keep looking at
8:09
my watch because I promised you 10 minutes and it will just be 10 minutes. Okay. So we're going to
8:15
bring the ball so it's just between the ankles here okay but not between the ankles just above
8:22
the ankle bone between the legs so legs are double knee fold again interlace your fingers support your
8:27
head elbows forward draw your navel down towards your spine find that connection breathe in
8:33
breathe out lift up curl up okay we're going to press the legs away we inhale and we exhale
8:43
now you can take the legs to vertical here and bend you can go out on more of a diagonal here
8:49
if you're feeling really strong you know you can stabilize your spine and that as you take the legs
8:56
out you're not arching your lower back then by all means take the legs a little bit lower towards
9:03
the floor. Breathe in, breathe out. Last one. Breathe in, breathe out. Head comes down
9:13
ball goes down. Bring those feet in towards you. Just roll the knees around
9:19
Fabulous. Feet come down. Always good to just reset your spine. Okay, we've got two minutes left
9:25
You're going to reach the ball up towards the ceiling. We're going to bring the legs to double
9:30
knee fold so bring your feet and your knees together find that connection with your core okay
9:34
as you raise those arms above your head you're pressing on the outside of the ball here what
9:40
I trying not to do is arch my back so make sure those ribs stay heavy on the back of the mat Breathe out curl up reach forward place the ball Inhale curl down Breathe out curl up and reach find that ball and curl down
10:05
Well done. And again, 10 minutes. We've got this. I'm just going to check the time. Yes
10:11
we've got one minute left. And again, two more. Last one, hold, place the ball on the top of the
10:28
legs, reach forward with the arms, lift the shoulders, beat those arms. 10, 9, 8, 7, 6
10:36
five, four, three, two, one, and rest. Bring the knees into your chest. So your hard work is done
10:47
You're going to bring your feet down onto the mat. We're going to place the ball between the knees
10:51
No, they're not. Between your thighs, above your knees, feet together, arms down by your side
10:57
Collarbone goes wide. Relax those shoulders. We're going to roll the hips. Lift that left hip
11:02
As you roll those knees to the right side, you're pressing on the ball
11:07
Going to keep the shoulders wide. Going to keep the collarbones, not collarbones, shoulder blades glued down
11:12
Come back to center. So as I roll onto the outside of that left foot, I'm allowing my right foot to fully lift off the mat
11:20
So this is a gorgeous, gorgeous exercise to mobilize your spine, mobilize your pelvis
11:27
Just get some rotation in your spine. Breathe in. breathe out. Okay, just a few more. Obviously, you can do as many as you would like
11:42
And centre. And then taking the ball to one side, draw those legs in towards you
11:49
Cross those feet over, relax your shoulders. I want you to close your eyes
11:54
slowly roll your head to the left, to centre, to the right, and centre
12:00
just thinking now about relaxing your upper body. Just let the legs feel heavy
12:10
Slowly, slowly now focusing on slowing your breathing down, slowing your heart rate down
12:18
Bring the head to center and then slowly roll those knees round
12:23
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12:37
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12:52
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13:00
Happy shopping. I look forward to seeing you soon
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