25 Minute Mini Band Pilates I Absolution Day #16

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your mini band Pilates workout. This is day 16 of your absolution challenge. In this workout we will get pilates inspired exercises to tone your entire body. And we will be incorporating some mini loop bands. If you don't have a band available to you, that's okay. You can still do these exercises. Body weight. If you have your mini loop bands, we are going to incorporate them to add that extra tension, that extra challenge and get your entire body working hard. Don't worry, I'll give you lots of options to work to your level. Are you ready? Let's do it. Okay, so we are going to start seated on the mat. Just have your bands close by and just take a minute to close your eyes, focus on your breathing. We're going to work a lot with that deep core breathing where we do a big inhale, expand all the way through our back and our sides. And as we exhale, exhale. We're going to pull everything in. Deep core in pelvic, floor up, good posture, a couple just like that and breathe. And one more seated and breathe. And let's go ahead and take it down onto our backs so that ta breathing. We talk a lot about in prenatal and postnatal abdominal work and training. However, this isn't going to be a great workout if you are pregnant or in the postpartum period. So please check out my prenatal and postnatal pilates workouts for this and this. We're going to have a little bit more core engagement so we will want to use caution with that. So go ahead and grab that band if you've got it. You're going to take it holding with either hand and we're going to do that breathing from here. We're going to take a big stretch to get the stretch and that shoulder mobility as we inhale. As we exhale, pull in with the core, pull out with the band, keep that going. Inhale, exhale. So what I don't want to do you keep going is arch my back up on the inhale or the exhale. I want to keep everything pulled in and if you don't have the band, just still get that good mobility. Work on the inhale, expand through the back, through the sides, exhale, pull everything in. So let's keep that going one more time. Inhale, exhale. Go ahead and bring the feet up to tabletop and we're going to keep that going here. Inhale, exhale if you can little reach over the knees. It's a little mini crunch, but I. What I want you to think about is again, that good mobility, pulling everything in. As you lift those shoulders, tuck that chin, check in with yourself. Make sure everything is pulling, pulling in deep and not pushing out. And if it is, you may need to adjust and keep those feet down again. Inhale, exhale. You can always just go right here. Let's go one more. Inhale, exhale. And let's hold it up right here. I'm gonna adjust my mic. Go ahead and bring your band underneath if you've got it. You're gonna maintain that tension. And we're going to do a little pump of the arms. So it's similar to that hundred. Right. Tuck the chin, everything's pulled in. If it starts to feel like too much, drop it down. You're either pumping your arms without the band or you're pulling out a little bit of shoulder work while we warm up with the breath. Right. So in our Pilates breathing, you can even use thumbs. Or here, whatever you got. We do inhale for four, five, exhale for five. In that hundred. Three, two, one. Relax. Hug those knees in. Let's go ahead and take it over your head again. We're going to move into our Pilates roll up. So if you can, we're going to put the band on either side. We're going to push out gently again to get those shoulders working. A few different options here. Big inhale, exhale. If you are able to. I want you to roll all the way up up to the top. Push out with those shoulders. Fold it over here. Straighten in the spine and then slowly down. So Pilates roll up. If that feels like too much, you can just do a little lift or you can take it from the top and get the stretch back. I'll show you that in a minute. Inhale, exhale. Get that stretch. You can just keep it here and just go halfway. Inhale, exhale. You be where you are today. You know what I always say, I'm just happy that you showed up. If you showed up today, you are successful. If that's feeling like too much for your shoulders, take that band away and just do the body weight if you can. That little extra tension is going to contract in your abs a little bit more and also give you that extra shoulder work. Keep it going. Inhale, exhale. Fold it over. Head drops. And let's go one more. Whether you're going all the way or halfway, either way, inhale, exhale. Let's hold it here a little Bonus stretch. If you got your band, loop it over that foot and let's stretch it over. You can even pull it in a little bit more. And then other side pull. Good. We're going to stay up in a seated position. Grab your band here. Nice and tall. Pull that elbow in. Work in the back. Exhale, inhale, exhale. Pull it in. Starting here. And as you're feeling stronger, you can lean back a little bit in it. If that feels like too much for your back, you just stay up nice and tall. And if you're feeling really good about it, you can lift those feet up, back to center. Still with a little lean. Deep core in. Bring it up. Yes. How about four more? Wherever you are, be where you are today. 4, 3, 4, 2, 1. Slowly relax it down. Let's give those shoulders a little bit of a break. Let's bring that band right at our feet so you're here again. If you don't have it, don't worry. But if you do have it, push out against that resistance, hands down by your side. And think of that single leg stretch. So I'm going to pull in for two. Flex your feet. Pull, pull in for two. What I want you to think about is that that pull in, especially against the resistance of that band, is working just as much as the push out. So you're getting a little stretch. Flex the feet. But as you pull in, you're here. You can keep it hands on or behind the head. And then as you're ready, let's take it crisscross. Elbow to knee. Breathe, breathe. Really pull that knee in towards your chest. Deep core. Four, three. Yes. Two, one. Can you hold it here? Little lift of the shoulders. Little pulse in with the knee. Four, three, two. Other side. Pulse good. Four, three, two. Relax. Good. Breathe. Go ahead and take that band. We're gonna move it up above your knees. So I'm actually going to switch to my thicker band, if you got one. And we're gonna go into that bridge. As long as we're in this position, we're here. Abs are still gonna work, but they're gonna get a little break from that direct core work. Big inhale, expand, exhale. Pull the hips to ribs. Everything in. Slowly roll it up. So feet are about shoulder width apart. So you're getting a little resistance, but we're not really pushing out yet. And then slowly roll down. Keep that going. Inhale, expand, exhale in. So imagine that your hip bones and your ribs have magnets bringing towards each other and that that navel to spine and as you come up, and then slowly down. Let's get one more just like this. Inhale, exhale slowly. Roll it up, and let's hold it up at the top. If you've got that band, even if you don't, take those knees out and in. Take them out and in. Breathe. Yes. Think about that core working hard, but also that booty. 4 and 3 and 2 and 1. Stay lifted, stay pushed out. Little lifts up. Squeeze in the glutes. Right. Good. Four, three, two. Press out with the knees. Press out. Good. Four, three, two. Slowly down. Good. Hug those knees in. Gentle roll side to side. And again with that single leg stretch. But with the resistance at our knees a little different. Bring it here and bring it here. If that band rolls up, don't worry. That's part of it. Sometimes it's just whatever type of band we have, and sometimes it. It's those slick pants we all wear. Right? And let's go elbow to knee here. Twist and twist. Crisscross. Four more. Four, three, two, one. And relax. So keep that band above the knees this time. Let's put our heels together. Together. Our knees are going to stay out, so we keep that going. We're gonna lift up in the bridge. We're gonna slowly roll it down so it's a little froggy, right? So lift up and down again. Booty squeeze. Lift and down. Decor in. Keep those knees out so you're working against the resistance. So we're getting that inner thigh, too. Last three, last two. One more. Yes. Hold it at the top. Heels in. Press out with the knees. Squeeze. Keep lifting. Keep that core engaged. Press up with the glutes for 8, 7, 6, 5, 4, 3, 2. Relax. Hug those knees in. Let's take them up right here. Get a little stretch to the hamstrings. And we're gonna push through for a little bicycle. I'm gonna take my hands right above my head. Right? You can be here too. Get a little stretch. Flex that foot. I'm going up and up. We're almost done on our backs. I know a lot of abs in the beginning. 4, 3, 2, 1. And relax. Good. Stretch it out. Roll over on to your side. Let's keep the band at the knees. Just because we're already here, we're gonna come up in to a side plank. So let's start just. Feet can be crossed or stacked, or you can be on the knee. Whatever feels good for you. Just lift up. Zip up in that core. Lift up and hold. So we're here. We're just breathing. First Right, Good. Keep it going. Everything's pulled in. Knee if you need to. 4 and 3, 2. Slowly lower it down. Bring those knees in. We're gonna open up in that clamshell. So it might feel pretty tight through those muscles. Know I'm pretty tight in my hips and glutes. But then also adding that resistance, which is so good for those joints. Right, let's keep it going for four. Three, two, one. Relax it here. Come up on that elbow. We're gonna stay on the knees. Knees in front. We're gonna do side plank, clam together. Join me. Here we go. Up, out, in and down. Up, out. Yes. Take it lifted. There we go. Last four. Four. Good. Three, two, one more. And relax. Good. Go ahead and take that back foot. Back. Take that bottom leg. You can be either on the shoulders here or all the way here. We're just going to lift and lower. So little baby inner thighs, right? I know you kind of working against the Resistance. 4, 3, 2. Hold it up. Pulse it. 8, 7, 6, 5, 4, 3, 2. Relax it down. Take that top leg. We're going to lift and lower. So we just went inner to outer right. Four more. Four, three, two. Hold it up. Little pulses for eight, seven, six, five, four, three, two, and relax. Swing those legs around on that other side. I know. Can we keep those glutes working? Then we're gonna get a little upper body, so don't you worry. Go ahead. Find that side plank position. Feet can be stacked factor crossed or on the knee. Lift it up and hold. Zip up in that core. Everything is up. Knee support if you need, hand support if you need. Keep breathing for 4, 3, 2, and 1. Drop it down. Clamshell. Open it up. Right. Core is engaged. You can rest your head down. So you. So you rest those shoulders. Right? This one's a little tighter for me. It might be for you. Keep those feet glued together. Yes, good. Four more. Four, Three, two, one. Bring it up. Should we put them together? Elbow beneath the shoulder. We're gonna lift up in the side plank. Lift up in the clam. Zip it up. Here we go. Up, up, in and down. Up, up. Yes. Breathe. Good. Take it up. Good. Four. Yes. Three. Keep the engagement here. Last two. One more and relax. Take it all the way down. Take that lower leg. Gotta move my mic pack. Lift and lower. Here we go. Core is engaged. You can either be up on that elbow or again down. So you rest your head. Push against that resistance. Four, three. Inner thigh. Flex the foot. Two, hold it up. Little pulses. Eight, seven, six, five, four, Three, two. Roll it over. Top. Leg flex. Lift and lower hip and outer thigh. 4, 3, 2. Pulse it up top. Here we go. 8, 7, 6, 5, 4, 3, 2. Relax. Good. Go ahead and take that band off. How about we get a little upper body? I'm gonna switch to my lighter band. You do what is best for you. You do you. If you have a lighter or heavier. We're gonna come into that quadruped all fours position. So zip up in that core. Let's get a little bit of upper body. Upper. Going to hold my band down here. And I'm going to take this one here and I'm going to pull it up in a row. Watch me. Right here. Up and down. Start with just your knees. We're going to add on. Don't worry. Yes. Pull that elbow up. Four. All the way down. Three, two. Good. So whatever hand is doing the row, take that opposite leg out. And we're to going and add a little lift to it. Core is up and engaged. Lift. Here we go. Squeeze all the way down through the back of your body. If that band needs more resistance, move your hand over. Give yourself a little more. Three, two. Can we hold it up? Little tiny ones in the shoulder blade and in the glute all through the back. 4, 3. To relax it back. Little stretch. Good. Keep those hands here before we get that other side. Take them out nice and wide. Full plank. If you can do it all the way up. Right. Breathe and go out and in. Out and in. If that feels like too much, drop to those knees or you can even be here. Because we're working the upper body out and in. It's. It's small, but it's shoulders. Right. Four, three. While your core stays engaged. Two, one. Stretch it back. Release it here. Get that little stretch. Opposite hand. I'm gonna turn this way so you can see this hand is holding. This hand is gonna do the row. Pull it up by your elbow. We'll start on the knees. We'll add the leg. Here we go. Pull it up. Up and down. If that feels like too much resistance, move that hand closer to the center of your body and you get a little less. Not enough. Take it here. 4, 3, 2. Don't forget about the core. Good. Take that opposite leg. Lift and lower row all through the back. Flex that back foot. Four, three, two, one. Pulse it up. Squeeze shoulder blade and glute and down through the back. Four, three, two. Relax it down. Stretch it back. Right. Good. Can we get a little extra arms? Take it here again, but this time we're coming into a forearm plank shoulder width apart. So we get them here. Holding here. Watch me. Drop the knees, press it out and in. Drop the knees, press it out and in. It's small in the deep core. And then really just lift that elbow and hand out. And in. Four more. Four out. Yes. Three, two. Last one. Good. Relax. Stretch it back. Breathe. Little stretch. Come into a seated position. We will come back to that last few minutes. Guys, I want you to hold it here. Can we get a little bit of triceps? We're gonna push. If you have a tight band, you might have to hold it here and push. Or here, here, Whatever works for you. We're going to start seated. Zip up in that core. Push out and in so you're here again. Holding it tight as we push out. Feet out in front so core has to be engaged. If you need a little less. Bring it here. A little more. Bring it here. Three, two. Good. Lean back a little other side. Push if you can. We're gonna stay engaged while we push again. Think elbow extension. Keep leaning. Four, three, two. Good. Watch me here. We're gonna lean back halfway. Push out. One deep core. Inhale. Exhale, Push. Inhale. Exhale, push. Inhale. Yes. Four more. Four, three. Good. Two, one more. And relax. Good. We're in the home stretch. Go ahead and put that band ha. Above your knees one more time. Let's take it in to that plank. We're coming here, and we're here. Take it out and in. We're gonna tap, tap. There we go. Just out and in. Zip up in that core. If you want to take the leg off the ground, you can. Yes. Zip it up. 4, 3, 2, 2, 1. Relax it down. Good. Hands right by your side. We're gonna lift it up and out. Squeeze it in. Lift it up and out. Squeeze it in. So you're lifting the shoulders and the knees, but your legs are going out. Out for the outer thighs and then squeeze in the back. 4. Lift, squeeze. 3, 2, 1. More. Hold it out. Little lifts. Pulse up. Really small. 4, 3, 2. Relax. Stretch it back. Child's pose. Good. One last thing. Take it down on your elbows. Hold it here. We're gonna lift up and down. Up and down. Squeeze, squeeze. So you're getting through the glutes, through the back, but you're staying lifted in that core. Almost done. Four more. Four, Three, two, one. Relax it down. Stretch it up. How do you feel? I know it was quick, but it was tough, right? Go ahead and roll over. Take that band off. We're gonna use it for a little stretch. So come on all fours, really quickly. Sit back into your hips. I wanted to keep this workout short but moving, so keep it here. Bring it up. Let's roll it through. Cat to cow. Be sure to check out all of my other loop band and resistance band workouts. You're gonna like them. We got so many as well as all of the other workouts on this channel. Go ahead and bring it to a seated position. Take those feet in, knees out, little stretch, Breathe into it here. And of course, if you like this video, don't forget to like and subscribe. Give me a comment, let me know what you liked. If you're looking for bands, link in the description below. Let's take one foot out, loop that band over if you have it, and stretch into it here. So these bands are also really great for getting a little extra stretching. Lean into that. You're looking for a little more support and accountability. Join our Bodyfit Athletic Club. You'll find the link in the description below as well. Online international support group where you get weekly and monthly workout plans, a new challenge every month, a nutrition plan and direct support and guidance from myself and from Vivian, our body fit dietitian. We're in there every day, every week and it's a really great group. And then of course you can also click the links in the description below and find out information about my ebooks and programs and nutrition guide, all available on my website. Ah, good. Let's go ahead and reach those thumbs to the back. Of course, get more stretching on your own if you can. This is just a little taste of some Pilates mixed in with the mini band. Always fun to few. Use a few different things together so you get a good feel for adding extra resistance. That's what this band is so great for, adding that resistance. Let's take those fingertips down. Let your head drop to the side. Thank you for showing up. Moving with me. Other side. Remember, if you showed up today, you're successful no matter what that looked like. Even if you felt awkward, as long as you were safe and you were moving, that is all that matters. Roll those shoulders. One big deep breath in. You did it. That was your mini band. Pilates workouts. Great job everybody.