A guided Pilates workout led by Autumn Calabrese focused on abdominal and glute-strengthening moves. The transcript walks through a sequence of exercises (roll down to plank, alternating knee pulls, Swan, heel presses, roll like a ball, C-curve with twists) with cues on form, breathing, and repetitions.
Hey, everyone. Autumn here. Thanks for joining me for your Pilates workout today. If this is your first time doing it, be sure to look at the Pilates breakdown over here. I just go in depth on all the moves and how to perform them. If you're ready, let's get started. We're starting with Pilates. Roll down, so come to the edge of your mat, standing tall, feet forward, belly button drawn in tight. Drop the chin down to the chest. Inhale and exhale. As you roll forward, palms come flat to the ground. Walk the hands out, trying to keep the legs straight, all the way into plank and press the heels back. Walk the hands all the way back and slowly roll it up one vertebrae at a time. Good. Let's do it three more times. Roll it down. Really feel the stretch in the back of your legs. Walk those hands all the way forward. Abs in tight. Press it back. Inhale and roll up.
And exhale it out. Inhale.
Exhale. As you finish that roll down, walk the hands forward.
All the way back. Make sure you're keeping a flat back when you get into that plank position. Bring it up.
Last one right here.
This time, when we walk out into plank, we're going to stay here and we're going to go into our alternating knee pulls. So, hands under the shoulders, shoulders pressed away from your ears, pull it in. Squeeze that belly button every time you draw the knee in. Exhale, blow the air out.
Give me four more. Four, Three, two. Last one. Good. Drop to your knees. You can take a little stretch back right here. And then we're gonna come flat on our tummies for Swan. So belly button drawn in, back is flat. Engage the glutes, Engage your hamstrings. Palms face the ground. Lift your head. Lift your chest. Now lift your legs. And we're gonna cross. Keep breathing.
Squeezing.
And rest. Good. Relax it down. One more time. Press back into that child's pose.
And onto the hands and knees. So hands under the shoulders, knees under the hips. Abdominals are always engaged. We're gonna do a heel press right here. So you're gonna press up. Pull it in so it's like you're pressing the ceiling away from you with your heel. Make sure you don't arch your back or round it.
We have five more on this side. Squeeze. You should feel this in your booty. You should feel it in your hamstring.
Three.
Two. Last one. Good. Right into the other side. Press it up. We're doing 10. Nine, eight. Make sure those shoulders are out of your ears. Flex that foot. Bring the knee all the way in, full range of motion.
Three, two, last one. Good. Right there. Now, we're gonna roll like a ball. So I want you to come on your tailbone here. Sitting abdominals in, shoulders back, grab behind the knees. So what you're gonna do is you're gonna roll all the way down. Come up, catch that balance. Roll all the way back. If you wanna challenge yourself, extend in. Roll, catch, extend. Let's do two more. Make sure that belly button is pulled in. Last one.
Extend. Good. Now toes come to the ground. We're gonna go into the C curve. So working the abdominals, still draw the belly button in. Contract back round your spine. Twist, extend, down center. Let me face this way so you guys can see this better. Let's start from here. Contract. Twist, extend. Other side, extend. So we're staying in this contracted position. Twist, extend.
You should feel those abs burning. Get that twist.
Center.
Good. Let's go. One more each side. Twist, extend, twist, extend. Very nice. Bring it back. Sit all the way up. Last move. We're gonna do a full roll up. So legs go out straight. Lay all the way flat on your back, belly button in, arms above your head. Inhale. You're gonna roll it up one vertebrae at a time. Peeling your back off the ground, reaching for those toes. And. And roll it all the way down. Same thing, one vertebrae at a time. Come down slowly. Again. Inhale, roll up. Exhale as you reach for those toes, lengthening your spine. And roll it down two more right here. Inhale, roll up. Exhale as you reach for the toes, all the way down. Everything is controlled. Last one. Inhale, roll it up. Exhale as you reach for the toes. And roll it all the way back down. Nicely done, you guys. There it is. Thank you for joining me. Those are your seven Pilates moves. Let me know which one is your favorite or if there's one you'd like to see next time. Thank you for watching, and I'll see you guys again soon.
