A Pilates workout breakdown by Autumn Calabrese that teaches seven core-focused moves aimed at strengthening abdominals and glutes. The transcript includes an intro, then step-by-step verbal instruction for each move (Pilates roll down; knee pulls; swan; heel presses; rolling like a ball; C-curve; full roll up), with alignment, breathing, and modification cues, ending with a prompt to begin the routine.
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Hey, everyone. Autumn here. Thanks for joining me for today's Pilates workout. Pilates is great for strengthening your core, giving you that sexy six pack that you want while working the entire body at the same time.
So what I have for you today is seven moves. Let's take a look at what each one looks like before we get started. First one is called the Pilates roll down. So what I want you to do is come to the edge of your mat. Stand tall, feet facing forward, abdominals drawn in. You're going to drop the chin to your chest. Roll it down one vertebrae at a time till you get your palms to the ground. You're gonna walk the hands all the way out until you're in a plank position. Hands directly under the shoulders. Walk the hands all the way back. Press those heels down and roll it up. The next one is a knee pull. So on that last roll down, we're gonna drop all the way down. We're gonna walk it out to the plank, and we're gonna stay here. Now, from here, keep the abs in tight, the back flat, shoulders pressed down. Draw the knee in, take it back. Draw the knee in and take it back. Those are your knee pulls. From here, we're going to drop down to our tummy. We're going to go into a swan. So what I want you to do is take the arms to the side, palms facing down. Draw the belly button in tight to the spine. Engage your glutes and your hamstrings. Lift head, neck, and shoulders up. Lift the legs up. And you're going to beat the feet right here. Yeah. Next one, we're gonna press back onto the hands and knees. Hands directly under your shoulders. Knees directly under your hips. Belly button engaged. Back flat. Flex your foot. You're gonna press the heel up towards the ceiling like you're trying to lift something with your heel. Draw it all the way back in. Press it all the way up. Draw it back in. Those are your heel presses. Next move, rolling like a ball. So what I want you to do is come onto your tailbone sitting up tall. Knees are bent, shoulders are back, belly button is in. Grab behind the knees. You're going to roll back onto your spine, tucking like a ball here. And when you come up, you're going to catch that balance right here. So you roll all the way back, and then you can catch the balance. If you need to tap, you can. If you want to make it a little harder, you can extend and then go back into your ball. Next one is a C curve. Great for the abdominals. Sitting up in the same position. Nice and tall. Draw the belly button in. You're going to roll back. Spine comes into a C position. Twist, extend a leg. Drop it center. Twist, extend, drop it center. Last one is a full roll up. So extend those legs out all the way down on your back, arms above your head. You're going to inhale as you begin to sit up. Exhale as you come all the way over. Reach for the toes, lengthen behind the legs and then roll down one vertebrae at a time. Arms go up. And we'll do it again. Sit all the way up. Alright, those are your seven moves. You think you got it? Let's get started. Click here to begin.
