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Intermediate Pilates: Fire Up Your Abs & Core

(32:52)
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Elaine Hayes
Elaine Hayes
749 Followers
This is a great class for Intermediates and is focused on firing up the core, but also works on flexibility and balance. Many of the exercises are performed on the mat and Elaine offers a range of modifications for each movement to accommodate beginners and challenge the most advanced Pilates students. This low-impact, full body workout will get you tight and toned, so grab your mat and enjoy!

Details

Hundreds
o Beginner: feet stay down
o Intermediate: legs in table top
o Advanced: legs up and straight

Roll Ups
o Beginner: use hands on thighs for help/use towel under low back
o Intermediate: no props, arms forward
o Advanced: hands behind the head; add pulses at halfway point

Roll Overs
o Beginner/Intermediate: open legs to a V, feet reach towards wall
behind you
o Advanced: reach legs towards ceiling and keep thighs away from
face as you roll down

Rolling Like a Ball
o Intermediate: hands on ankles
o Advanced: elbows to knees
­
Ab 5
o Single Leg Stretch
o Double Leg Stretch
o Single Straight Leg
o Double Straight Leg
o Criss Cross
ƒDepending on fitness level, rest in between each exercise or for more challenge go straight through

Planks
o Rocking on Feet
o Knee Into Chest
o Side Planks (come onto forearm if wrist hurts)
o Push Ups (options include staying on toes or drop to knees)
Drop into child’s pose or downward dog for rest, or stay in plank for more challenge.
­
Side Lying Legs
o Front/Back
o Up/Down
o Circles
o Inner thigh pulses
­
Prone Work
o Swimming
o Starfish
o Heel Kicks
o Child’s Pose
­
Teaser Prep
o Feet Down
o One leg in table top
o Both legs in table top
­
Unwinding
o Supine spine twist
o Glut stretch
o Hip Flexor Stretch
o Standing Roll Down

Intermediate Core Pilates
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Testimonial
Tiffany L.
I am already loving your site. I did the Kick Your Abs workout the other night and it nearly killed me--in an awesome way!
Tiffany L.
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