POP Pilates for Beginners: Ab Time!

TopShop · June 7, 2024

POP Pilates for Beginners: Ab Time!

By TopShop Yoga and Pilates ab time, ab workout, beginner's workout, beginners routine, beginners workout routine, flat stomach, flat stomach workout, free pilates, Pilates, pilates for beginners, pilates routine, pilates workout, pop pilates 32 Comments

Video Transcript

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Hey guys cassey here now this is video number two to the pop pilates for beginners series So hopefully you already read through the basics in that first video which you [can] click on right here um And if you are an advanced pop ster I still want you to watch this video So that you can get down the basics when working [out] your ads because you can never get enough of me telling you to [stuff] That belly button in okay, so today. I’ve got five different moves for you We’re going to gradually build it up, and I’ll [show] you where you can eventually lead to in the more advanced movements Okay, lots of instruction in this video. I encourage you to watch it [go] ahead [and] go [through] the video with me and do it as many times as you can [until] You feel like you can move on to some of my targeted on pop pilates videos all right. Let’s hit the mat [alright] go ahead and bring those hands forward tuck the chin in and slowly roll down [what] controls staring at the belly button okay? Well as you can maybe even shake it right here Okay, good dentals legs long for me. We’re gonna Begin with the [roll-up] It is the perfect Domino warm-up for any [Colotti] sequence Let’s start out with gives along behind you please a niggars inhale through the nose on the exhale I want you to dip the chin down into your chest look at your core Something that belly button in to hear somebody now look up [15:10], that’s fine Tuck it is and I come down again Very good nice slow lower the better was hard because I especially you’re kidding Now inhale and now peel your back awesome man like a snicker off the stage Did any videos ever my stairs? remember collecting Lisa free stickers Yeah Can’t believe [I’m] so into rainbow and unicorns and [beat] a bear hardest [oh] yeah, that reminds me of via the spice girls members of Spice [Wally] Cox [I] Remember how much they work but I would just buy them to get those stickers and sign [anything]. [we] [can] get the lollipop Okay exhale lift up Looking all [the] way up, and when you’re coming on the way down I want you pretend someone’s pulling on you as you’re reaching for me They’re pulling on me and try to move accordingly So that’s how much I want you to suck in your belly button one more time extinguish just like that email excellent Come down onto your [elbow] Good Okay, [reposition] yourself on that back all right pretend. It’s the day [after] the beach except not really so go ahead You can’t open up that shit belly button it Needs a tabletop position, [okay]. This is the corkscrew [I] want you to keep your knees in line with your toes, okay [chin] towards the ceiling down to look at those days I want to draw them in a Clockwise Direction [okay], so you can hate me on the way down You’re going to exhale on the way up what I do not want you to do Is to keep your knees [in] one position and move this around okay? That works nothing all right Keep it straight move the unit need help down excellent [better] be squeezed Now honor people told me that [Cassie] You cannot jump me and up suck my dolly’s [life] is so I’m going to keep saying it to look and annoyed okay It’s a good reminder Hey, remember You can always check your bellybutton is throughout the day whether you’re sitting at [your] [at] your desk at work Whether you’re walking around at school Sucking your belly button in will want you to work the abs oh Yes now if you’re advanced And you’re watching this video what you can do instead of keeping your knees bent To go ahead and extend the legs out heels press and perform the same movement, [so] beginners This is where you want to eventually be okay now. This is hurting your quads Go ahead and bring it down onto the mat hands behind your tailbone, okay knees bent You can still perform the same exercise Just like this alternating counterclockwise and Clockwise cool it you are still [unique] in this [morass] and [I] want to give you four more. Okay? If you’re still With you guys today right there don’t give out you bleep you man [1] we? Get living every day Good advice How did that feel pretty good yeah peace for tomorrow? All right rock yourself ball whip we’re going to go to obliques and dippers my favorite move for [sleek] Oblique before to get rid of that muffin top So you want to stay on your knees and your palm now if you have any wrist issues To take it [onto] your elbows [hazal] demonstrate bones now the most important thing is that your knees? And your wrists are in line, okay, edge of that mat hands on top of your head You’re going to simply lift it up like this And come back down now. What is not going to have this you [can] push your butt back come back down Oh, you’re going [pop] and we’re coming right back down okay up down down and lower do you want to make this a little bit more advanced like I said you can take it on to the rest of Your head and go on to my rescue Lift and lower see there’s a little bit more of a range of motion It make sure [it] [goes] all shouting. Don’t come to [those] laughing. I am back let me go slower good idea If you want this range of motion with your wrists just dying feel free to go ahead and create a location right [here] Okay, was it expand and tap who am I you topher and lower very good four? and three one more time one very nice I just want to show you one thing once you become more advanced what you can do is take this on To the toes as well So this [is] your oblique dipper in full size lenght just like this Okay, if you’re crazy crazy for you to do and you guessed it just we get on to your wrist and your toes just like this up And down now that is the ultimate oblique repentance Okay, let’s go ahead. This is which side Right now [whatever] read it on the other side go ahead and repeat it okay, so I’m gonna stay on the wrist right here the knees down And a very good Now have any of you guys ever worn jeggings? What do you think we’re some jeggings right now? Actually she did this move I can show you the fat pocket real quick Oh, it’s an actual pocket [yeah], let me know what you think of these jackets They’re actually made for working out and so I’m sweating in them but it’s not like a regular jean so as a smell or anything and I can move around as you can see Yeah, well maybe ever worn jeggings before like whether you work out in them work. Go to school Go to work in them. Yeah okay, how about three more three and two one more [ball] Okay, how do those obliques feel? good? all right! Go ahead take it down onto your stomach Okay, so plank we must master the plank because one of those basic [Suwanee] Than even yoga moves okay, so I’m going to start you out on the elbows and knees and it will [flow] from here All right together knees Together cross Angel Lift up this is the most basic pilates variation of the plank Now if this feels like nothing to you. Okay. Take it on to the palms Now check it out This is not plank. This is a coffee table This is a plank notice how much butt kicked down nothing in the heart keep it right there Okay, good heavier side of you. Maybe help [it] food okay Now if you feel your low back is dipping Not good either I need you to squeeze the belly button and tuck your tailbone in squeeze all right here You go now I can’t tell if you’re squeezing, but you can tell if you’re squeezing [losing] [a] I want you stay Now [if] this is too [easy] for you next level will be elbows and toes right here Once again, did you tuck it in? That’s it, [and] I want you to stay right there Remember don’t dip it Keep it up! But don’t be here either [turn] [right] [slick] find that balance [and] [pixma] [back] ten nine eight seven come on! six five four three two Where you guys are shaking [good] right once you’re more advanced. I want to take it on [Alto] Stay right there, okay, okay right now you do what you can and you do it. Well all right now, elbow to knee plank This is what I like you to do. You lift up your right arm and the left leg. Okay? Then you gonna take that knee to your elbow.Here we go Nice. Take it quick find that balance your eyes forward don’t fall over Squeeze let me see that back looking towards that knee four more let’s go [4] [3] [2] [1] [&] [4] [it] down now go ahead and come into plank [this] is just a bonus variation [ok] those are your five moves you want to keep it up a notch and come into that [place] either on your elbows or your hands And simply take [that] knee in Okay, eight seven six [come] back for me five four three Two one more one and slowly take down Okay, you didn’t have to go down like that So I hope you guys liked that video that was your second one in the series of pop pilates for beginners Don’t forget to do the first video for the basics So I hope your abs are sore tomorrow if not then I guess [you] have to go on to somewhere more advanced videos No excuses now!!!! All right, let me know how you like this video in the comments? Let me know on facebook.co/ blogilates or I’m seriously on there all the time and I will answer your questions I promise you can also tweet me at blogilates or go on to my blog of blogilates.com for healthy recipes My tips and tricks on dieting and exercise and just to get to know a little bit more about me. Alright guys! Thanks for requesting this video, and I will see you next time, bye!!

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Yoga and Pilates are two powerful practices that offer numerous benefits for your physical and mental well-being.

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Yoga: Harmony and Relaxation

Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote overall well-being.

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Improved Flexibility: Regular yoga practice stretches and lengthens your muscles, improving your range of motion and reducing stiffness.
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Pilates: Core Strength and Posture

Pilates focuses on controlled movements and precise techniques to strengthen your core and improve your posture.

Here are some key benefits:

Core Strength: Pilates exercises target the deep abdominal muscles, helping to build a strong and stable core.
Improved Posture: By strengthening the muscles that support your spine, Pilates helps you maintain good posture and reduce back pain.
Increased Flexibility: Like yoga, Pilates enhances your flexibility through controlled, flowing movements.
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POP Pilates for Beginners: Ab Time!