Core Strength & Endurance

Full length Pilates workout with Erin M Menut, Experienced Registered Yoga Teacher (ERYT-500) and Pilates Instructor with over two decades of teaching experience
Core strength and muscle endurance
Here's the class flow:
Seated Meditation: grounding and centering
Deep Breathing: helps oxygenate the body, calm the mind, prepare for movement.
Neck Stretch (Chin Drops and Side Nods): Releases tension in the neck and shoulders, increases flexibility, and improves circulation to the neck muscles.
Opposite Arm and Leg Reach: Enhances balance, strengthens the core, improves coordination, and activates stabilizer muscles throughout the body.
Diagonal Reach and Cross: Further engages the core muscles, challenges balance and stability, and improves coordination.
Child's Pose: Relieves tension in the back, neck, and shoulders, promotes relaxation, and stretches the hips and thighs.
Downward Dog: Lengthens and stretches the entire body, strengthens the arms and legs, and improves circulation.
Plank Pose: Strengthens the core, arms, shoulders, and wrists, improves posture, and enhances overall body stability.
Forward Fold: Stretches the hamstrings, calves, and spine, calms the mind, and promotes relaxation.
Rolling Up to Standing: Activates the core muscles, improves spinal mobility, and increases circulation.
Twists (Seated and Standing): Stimulates digestion, massages internal organs, releases tension in the spine, and improves spinal flexibility.
Leg Slides and Reaches: Strengthens the core, hips, and thighs, improves stability, and enhances body awareness.
Ball Exercises (Underneath the Back): Supports the lower back, enhances stability, and adds resistance to core exercises.
Leg Lowers and Raises: Strengthens the lower abdominal muscles, improves hip mobility, and enhances core stability.
Toe Taps: Engages the lower abdominal muscles, stabilizes the pelvis, and strengthens the core.
Frog Leg Position: Stretches the inner thighs and groin muscles, improves hip mobility, and enhances flexibility.
Forearm Side Plank: Builds strength in the shoulders, obliques, and hips, improves balance, and enhances core stability.
Clamshells: Targets the hip abductors (outer thighs), improves hip stability, and prevents knee and ip injuries.
Side Bridge (or Side Plank): Strengthens the entire core, shoulders, and hips, improves balance, and enhances overall body stability.
Bridge Pose: Strengthens the glutes, hamstrings, and lower back, stretches the chest, and improves spinal flexibility.
Supine Core Exercises (Leg Lifts, Toe Taps): Targets the lower abdominal muscles, enhances core stability, and improves pelvic control.
Leg Circles and Toe Point Flex: Improves hip mobility, strengthens the legs, and enhances flexibility.
Ball Passes: Engages the core muscles, improves coordination, and adds resistance to abdominal exercises.
Side Lying Leg Lifts: Strengthens the hip abductors (outer thighs), improves hip stability, and enhances overall lower body strength.
Seated Forward Fold: Stretches the hamstrings, calves, and spine, calms the mind, and promotes relaxation.
Spinal Curls: Activates the core muscles, improves spinal mobility, and enhances body awareness.
strength, flexibility, stability, and relaxation.
Deep Breathing: oxygenate the body, calm the mind, and prepare for movement.
back of the neck
Neck Stretch: release tension in the neck and shoulders.
mobilize the spine.
Leg Slides: Sliding one leg back and forth while keeping the spine stable helps to strengthen and stabilize the core muscles.
Opposite Arm and Leg Extension: Extending one arm and the opposite leg while maintaining balance and stability engages the core muscles and improves coordination.
Plank Pose: Holding the body in a straight line with shoulders over wrists and engaging the core helps to build upper body and core strength.
Child's Pose: A resting pose where the hips are lowered towards the heels and the arms are extended forward, allowing for relaxation and stretching of the back.
Puppy Pose: Similar to child's pose but with the hips lifted, allowing for a deeper stretch in the shoulders and upper back.
Downward Facing Dog: This pose involves lifting the hips up and back, forming an inverted V-shape with the body. It stretches the entire body, especially the hamstrings and shoulders.
Plank Walks: Moving from downward dog to plank pose and back again helps to strengthen the arms, shoulders, and core muscles.
Forward Fold: Bending forward from the hips with a straight back stretches the hamstrings and lengthens the spine.
Seated Twist: Twisting the torso to one side while keeping the spine long helps to improve spinal mobility and digestion.
Roll-Up: Lying on the back and curling up one vertebra at a time helps to strengthen the abdominal muscles and articulate the spine.
Saw: Sitting with legs in a wide V-shape and twisting the torso while reaching towards the opposite foot stretches the spine and hamstrings.

[@pauldavies2550]

Hi Erin total beautiful and amazing and inspiring Pilates Video Erin please do more Pilates videos Erin please do a Pilates Video with inversions inverted bicycle and scissors in the air and Feet and thanks Erin for shareing awsome Pilates Teacher Erin and Pilates Friend Erin and you rock Erin ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@erinmenut]

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