Pilates Core

Workout of the Week
Pilates Core

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
This Pilates-based core workout includes six moves that are meant to be performed with as much control as possible. Each movement should be completed deliberately, aiming for a stable core. Remember to keep breathing through each movement.

WARM-UP
woman demonstrating opposite hand to toe touch woman demonstrating high knee holds
woman demonstrating rocking plank

 

MAIN SET
EXERCISES AND MODIFICATIONS
Complete the main set 2-4 times total. Resting as needed between sets.  (use modification if needed)
woman demonstrating dynamic plank woman demonstrating modified dynamic plank
woman demonstrating kneeling side kick woman demonstrating modified kneeling side kick
woman demonstrating lying knee tuck woman demonstrating modified lying knee tuck
woman demonstrating swan woman demonstrating modified swan
woman demonstrating scissors woman demonstrating modified scissors
woman demonstrating bird dog woman demonstrating modified bird dog

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating cobra woman demonstrating cat cow
woman demonstrating lying twist

 

Top