30 MIN ABS & BOOTY WORKOUT || Intermediate Mat Pilates (No Equipment)

TopShop · May 18, 2024

30 MIN ABS & BOOTY WORKOUT || Intermediate Mat Pilates (No Equipment)

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Video Transcript

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welcome back to move with Nicole today’s class is a 30 minute absent beauty class you won’t need any equipment just yourself and a mat so when you’re ready roll out your mat and let’s begin let’s start standing at the back of our mat with our feet hip distance apart interlace your fingers and stretch your arms up to the sky lengthening through your spine draw your shoulders down and back take a nice inhale then exhale side bend over to the left bending into your knees inhale return through Center and exhale bend over to the right bending your knees maybe taking your gaze up to the sky if that feels good for you then return through Center and release your arms take a big breath in reach your arms up to the sky exhale release tuck your chin in and roll down over your legs keeping a soft Bend through your knees inhale at the bottom then exhale roll up vertebra by vertebra and again inhale raise your arms up lengthen through the side of your waist exhale release tuck your chin in and roll down inhale at the bottom and exhale roll up vertebra by vertebra let’s do two more like this connecting your movements with your breath relax one inhale reach your arms up exhale release and roll down let’s hold at the bottom now keeping a soft Bend through our knees and on your inhale straighten your left leg and reach your left arm up to the sky then exhale release and switch sides inhale reach your right arm up straighten your right leg exhale release two more inhale and exhale last one beautiful from here walk your hands forward coming into your plank position tuck your hips under and draw your navel in on your exhale extend your left leg back inhale lower then exhale extend your right leg inhale lower eight more like this really press down through your shoulders keep drawing your navel in we’re just moving the leg so try to keep everything else still formal exhale lift inhale lower exhale lift inhale lower two more and last one well done press back to a downward facing dog and then walk your hands back towards your feet bend your knees scoop your belly and roll up to standing inhale reach your arms up and exhale release step your feet out not distance apart now with your toes turned out inhale squat down and exhale press up inhale squat exhale press three more then we’ll add a curtsy two and last one okay let’s add a curtsy so inhale squat down exhale cross your right foot behind then return to your Squat and press up inhale squat exhale curtsy inhale squat exhale press up eight more like this try to keep your spine as straight as you can and really Bend into your knees warming up our glutes and our legs you’ve got it inhale squat exhale curtsy inhale squat exhale press up hopefully you’re starting to feel nice and warm let’s do two more [Music] and last one well done so tip your feet in Hip distance apart inhale reach your arms up exhale release and roll down let’s walk our hands forward now returning to our plank making sure our shoulders are over our wrists and our hips are tucked under this time inhale lift your left leg then exhale pull your left knee to your right elbow inhale extend back and exhale lower other side inhale lift exhale pull across inhale extend exhale lower eight more really try to move with as much control as you can keep your hips low and your ribs dropping down towards your hips firing up our abdominals here you can do it just four more to go three more can you pull that knee across a little bit further two more and last one really good job lower your knees down untuck your toes and lower down onto your belly come down onto your forearms roll your shoulders back and lift your chest for a beautiful Sphinx pose take deep breaths here nice inhale and exhale then carefully release your chest down place your hands underneath your shoulders and press yourself up and back cross your legs behind you and come on to your glutes with your knees bent in front of you hold on to the back of your thighs inhale lengthen your spine and exhale roll down onto your back once you’re on your back imprint your spine so gently press your lower back down into the mat and then lift your legs to a tabletop position open your knees and keep your toes together on your exhale tap your toes down to the floor and inhale lift them up exhale tap inhale lift eight more as you lower your toes down to the floor really focus on keeping your ribs dropping down towards your hips making sure your lower back stays in contact with the floor just make sure that you’re not arching your back as you lower your feet down keep your shoulders down and back and as relaxed as you can let’s do two more exhale tap inhale lift last one exhale tap inhale lift let’s add on interlace your hands behind your head with your elbows wide and lift your head and shoulders this time inhale everything lowers exhale everything lifts inhale lower exhale lift nice inhale through your nose and exhale out through your mouth really try to bring your elbows towards your knees but keeping your elbows nice and wide doing really well let’s do three more inhale lower exhale lift two more and after this last one let’s hold our curl reach Your Arms by your hips and full legs your feet you know what’s coming let’s pump our arms inhale two three four five and exhale two three four five as we extend our legs out to the diagonal and then pull our knees in so inhale as you extend those legs out exhale as you pull them in keep going inhale two three four five and exhale two three four five can you lift your head and shoulders up just that little bit higher you should feel some fire in your abs you’ve got it inhale two three four five and exhale two three four five two more rounds really squeeze your heels together last one inhale two three four five and exhale two three four five well done rest your head down to the floor and extend your legs up to the sky keeping that turn out position on your exhale curl your head and shoulders up or open your legs reach through your legs then inhale lower your head and take two little Criss crosses with your legs so exhale curl up inhale lower and Criss-Cross your legs keep going as you curl your head and shoulders up really think of starting the movement from your abdominals so exhale draw your ribs down to your hips and then curl your head and shoulders up you’re doing really well one more to go you can do it well done let’s hold our curl with our legs open and take little pulses you lift and lift just eight more seven six five four three two and one excellent job rest your head hug your knees in and just take a few nice circles with your knees doing whatever feels good for you here extend your legs out long now and hands behind your head again really draw your navel in closing the gap between your ribs and your hips and this time lift your left leg just a few inches off the floor on your exhale curl up twist to the left and inhale lower extending the leg out so exhale twist inhale lower keeping that left leg off the floor seven more exhale twist inhale lower really trying to bring that right elbow to the left knee rainbow two and on this last one let’s hold our curl and then hover our right leg off the floor inhale kick your right leg up exhale lower inhale kick exhale lower just three more like this really stay nice and lifted in the upper body two and one now for a bicycle combo let’s take two slow bicycles so you twist and twist then three quick quick quick quick and again two slows and slow three Quicks quick quick quick three more like this you can do it keeping it nice and controlled two more slow and quick quick one more keep breathing cool quick quick well done rest your head hug your knees in hopefully you felt that one in your abs because I know I did let’s extend our legs out long again this time squeezing our thighs together and reach Your Arms by your ears on your inhale roll your head and shoulders up lift up to seated exhale reach forward over your legs then inhale roll back down vertebra by vertebra and exhale reach Your Arms by your ears and again inhale roll up exhale reach forwards inhale roll down with control and exhale Arms Reach overhead let’s do one more like this inhale roll up exhale round forward inhale roll down with as much control as you can and exhale release well done let’s now repeat that AB series with our right leg so interlace your hands behind your head with your elbows wide and lift your right leg a few inches off the floor on your exhale curl up twist to the right and inhale lower down exhale curl inhale lower keeping your right leg lifted off the floor as you extend it back out seven more like this really try to bring that left elbow to your knee exhale curl inhale lower just three more and two and on this last one hold the Twist and lift your left leg off the floor inhale kick your leg up exhale lower inhale kick exhale lower three more then we repeat our bicycle combo and last one here we go let’s do our bicycles use switch for slow then quick quick quick quick quick the quicks are still relatively slow we want to keep everything nice and controlled cool quick quick three more slow quick quick quick you can do it keep breathing keep those elbows nice and wide this is your last one you’re so strong slow slow and quick quick quick well done rest your head hug your knees and have a well-deserved breather maybe stretch those arms and legs out nice and long and take deep breaths okay from here hug your knees in and roll up to seated cross your legs and let’s come on to our hands and our knees let’s take a moment to release our spine so on your exhale around your spine draw your navel in then inhale arch your spine and roll your shoulders back one more exhale as you round and inhale as you Arch now come to your neutral spine position really drawing your navel in and lower down onto your right forearm making sure that your forearm is parallel to the top of the mat box out your left arm and keep your chest parallel to the floor on your exhale lift your left knee inhale lower exhale lift inhale lower eight more like this make sure that your left knee is in line with your left hip and that you’re lifting it up as high as you can until you feel that nice activation through your glute try to keep your chest facing towards the floor as best you can just one more good job hold your knee lifted this time tap your knee behind your right and then open it out to the side again so inhale as you tap exhale as you open eight more really try not to rock through your hips or Rock through your body you want to keep everything as still as you can you’re just closing and opening through that left hip good job let’s do four more and three two more inhale tap exhale open last one inhale tap exhale open let’s now extend the leg back keeping that left hip open on your inhale tap the foot down exhale lift inhale lower exhale lift eight more so in this position our chest is trying to stay Square to the floor but our left hip is slightly open so that we’re working the outside of our left glute really good job two more and last one let’s hold the leg lifted now and take little pulses you just pulse up and up eight more seven really draw your navel in five four three two and one excellent job come down onto your hip and make sure that your left leg is on top so the leg that we were just working rest your head in your hand and bend your bottom knee then pull your left knee in towards your chest and let’s take some circles you lift the leg up back and around you lift it up back and around eight more in this direction and then we’ll reverse it try not to rock through your body here you’re just making circles with that leg two more and last one now reverse the circle take it back lift it up and forward back up and forward in this position I often like to place my top hand onto my hip just to make sure that it’s not moving too much or you can just keep it on the floor in front of you three more nice big circles two and one hold your leg in line with the bottom leg now on your inhale tap your knees together then exhale tap your toes so inhale knees exhale toes add more like this you should really be feeling it in the outside of your left glute at this point try to open the knee out as much as you can you’re doing really well inhale knees exhale toes two more and on this last one hold your toes together lift your feet off the floor and squeeze your heels together you know what’s happening let’s pulse the knee back and back just eight more really squeeze your heels together six five can you lift your feet up a little bit higher three two and one excellent job rest your legs back down press yourself up and then swing that left leg in front coming into a cross-legged position inhale lengthen your spine reach your right arm up and exhale twist over your left leg this should feel like a beautiful release for that left glute then carefully unwind and you know the drill let’s take it straight away to the other side so come on to your hands and your knees lower down onto your left forearm this time and box out your right arm on your exhale open your right knee out to the side inhale lower exhale open inhale close eight more remember with this one we want to keep our chest Square to the floor and then really think of drawing up through your navel keeping your core engaged let’s do four more can you open the knee out a little bit further two more and last one hold your knee lifted and this time let’s tap behind our left knee and then open to the side so inhale tap exhale open eight more really try to open that knee nice and wide out to the side so that you’re working your obliques as well as your glutes two more to go inhale tap exhale open inhale tap exhale open let’s extend our leg back now keeping our hip open and inhale lower the leg exhale lift inhale lower exhale lift eight more really extend through your leg as much as you can pointing through your toes finding that beautiful length through your leg and through your body [Music] inhale lower exhale lift [Music] and last one good job hold your leg lifted little pulses to finish you lift and lift eight more seven keep pressing down through your arms and lifting up through your navel three more two and one good job lower your leg down let’s come down onto our hips making sure that our right leg is on top so the same leg that we were working let’s take those circles you lift it up back and forward up back and forward eight more in this direction try to keep everything else still so place your hand onto your hip if you need to to just make sure it’s not moving too much [Music] two more circles and last one now reverse it send it back lift it up and forward back up and forward eight more can you make the circle a little bit bigger but without rocking forward and back through your hips you’re doing really well the glute section of class is almost over and last one well done hold your leg in line with your bottom leg then inhale tap your knees exhale tap your toes inhale knees exhale toes eight more and seven can you open your knee a little bit more really feeling a nice burn through that right glute you may also be feeling it quite a lot in your left glute if you are that is a good thing so just embrace it just one more [Music] well done hold your toes together lift your feet off the floor and flex your feet let’s finish with those pulses press your knee back and back really squeezing your heels together lifting your feet up nice and high you’ve got four more three two and one excellent job lower your legs down give that glue a little hit and press yourself up swing your right leg in front coming into your seated position then inhale reach your left arm up and exhale twist over to the right really lengthening through your spine as you feel a beautiful release for that right glute then carefully release and let’s return to our hands and our knees for a little more ab work make sure that your hands are underneath your shoulders your knees are underneath your hips and that you’re drawing your navel in tuck your toes under and then lift your knees just a few inches off the floor then inhale tuck your knees down and exhale lift inhale tap exhale lift three more two and a one well done hold your knees lifted twist to the left reach your left arm up to the sky and then return through Center twist to the right reach your right arm up return through Center inhale as you twist open exhale as you return through Center you can do it only six more to go really focus on keeping your spine nice and straight drawing your navel in and keeping those knees hovered just a few inches off the floor as you return through Center that way it’s a really nice challenge for your abs two more you can do it stay with me and last one well done pressed back to a downward facing dog take a nice deep breath in and deep breath out then walk your hands back towards your feet scoop your belly and roll up to standing inhale reach your arms up and exhale release let’s return to our Squat and curtsy combo this time adding a reach down towards the floor so take your hands to prayer inhale squat down exhale curtsy tap the floor inhale Squat and exhale Curts here to the other side so inhale squat exhale curtsy tap inhale squat exhale curtsy tap just six more you’ve got it really Bend into your knees using your legs here [Music] we are almost at the end of class two more keep breathing and last one now hold through Center in your squat reach Your Arms by your ears and finish with pulses down and down eight more can you sit a little lower six five four you’ve got it three two and one press up to standing walk your feet in to hip distance apart inhale reach your arms up exhale release and roll down okay find a little series let’s walk our hands forward coming into our plank position open into a side plank reach your left arm up to the sky then lower your hips lift and switch sides so inhale open to side plank exhale lower your hips inhale lift and exhale switch sides keep going moving at your own pace here following your own breath pattern inhale open exhale lower your hips inhale lift your hips and exhale return through Center you’re doing really well this is a really great exercise because we are not only working our core but we are working the full body here only two more to go stay with me and last one make this one the best one yet lift those hips up nice and high well done let’s hold through Center for our last exercise exhale pull your right knee across inhale set it down exhale pull your left knee across inhale set it down eight more and then we are done I really want you to pull that knee across as far as you can you’ve only got four more let’s go exhale pull inhale lower exhale pull inhale lower two more and last one excellent job lower your knees down untuck your toes and press back to a well-deserved child’s pose flip your palms up to the sky and just take deep breaths you did so well today from here flip your palms back down shift your weight forward onto your hands and carefully walk your hands forward keeping your hips over your knees as you lower your chest down towards the floor resting your forehead on the floor if that feels good for you then turn your thumbs up to the sky bring your hands to prayer and bend your elbows if you want to feel a deeper stretch take deep breaths here just really melting into this stretch feeling a beautiful release for your shoulders your chest and your spine then carefully release your hands down to the floor lift yourself up and walk your hands back towards your knees sitting up nice and Tall on your heels inhale reach your arms up to the sky and exhale interlace your hands behind your back inhale straighten your arms open through your chest a rolling your shoulders back then carefully release your hands and let’s come to a seated position on our mat cross one Shin in front of the other and flex your feet inhale lengthen your spine and exhale carefully walk your hands forward until you feel a beautiful stretch for your glutes [Music] then walk your hands back towards your body and switch the crossing of your legs flex your feet inhale lengthen your spine and exhale walk your hands forward try to keep your spine as straight as you can and your sitting bones firmly rooted down towards the floor to feel a deeper stretch [Music] then walk your hands back towards your body and just find a comfortable cross-legged position sitting up nice and Tall on your inhale reach your right arm up and over to the side then exhale swing your body around to the other side inhale stretch your left arm over and exhale come up and again inhale stretch over to the right exhale swing around to the other side inhale and exhale come up let’s do two more like this moving with your breath [Music] and last one [Music] beautiful job sitting up nice and Tall let’s finish class like always with the one last big inhale reach your arms up and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today’s abs and beauty class if you would like to see more classes like this don’t forget to like this video leave me a comment share this video with a friend or family member And subscribe to my channel thank you so much and I hope you have the most amazing day foreign

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Push-Ups

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Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

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Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
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30 MIN ABS & BOOTY WORKOUT || Intermediate Mat Pilates (No Equipment)