Sculpted Back Pilates Workout for Beginners | Pilates Bootcamp With Cassey Ho

by: LivestrongWoman

Download this transcript

Transcript:

[0.31]
Hey guys, Cassey here, and welcome to Pilates Bootcamp on Livestrong Woman. Today we're gonna build you a beautiful back, and all you're going to need is a pair of hand weights -- I have two 5s right here, but you can go ahead and grab somewhere below that or a little bit above that. But go as hard as you can -- I want you to go for a 110 percent. Let's do this. So sitting tall with your shoulders back, you're chest open, your neck long, and your bellybutton in, I want you to open those palms to the sky. Now bring the elbows behind your mid back, okay? So reach back, back. Right now we are sculpting that middle of your back to really give you a nice line as you wear those backless dresses, the halter tops -- it's gonna look super sculpted with your hair up. It's gonna look really good. Down, down, press, press. And you'll notice, as you're also using your triceps and your biceps. Good, in. Come on -- press, press, press. Very nice. Shoulders feeling it a little bit? Chest feeling it a little bit? Oh yeah. Very good. Give me 5, 4, 3, 2, 1. Hold it. Okay, go ahead and bring those forward, punching towards the front. And now draw your elbows back, okay? So elbows should be inline with your shoulders, and we just press back, back. Now we're getting your upper back. Good -- reach, reach. Now pretend there's like a walnut or something between your shoulder blades and you just wanna crush it, okay? So crack it. Good -- press. 10 more now -- 10, 9, 8, 7, 6. Come on, elbows up -- 4, 3, 2, 1. Hold it and down. Very nice. Okay, now we're gonna add a little twisty twist thing here. So I want you to start out with your hands down and then twist, bring them back. Okay? Here we go -- out and in, out and in. You are still sitting super tall. Punch it and in. Now if you're dying here, let go of those weights but do not stop. Reach and in. And in, 5 more -- 5 and 4. Come on -- 3 and 2. Last one -- 1 and hold it. 10 pulses, let's go -- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Squeeze and bring it down. Very nice. Let's go ahead and stretch that out. Inhale through your nose and exhale. Switch onto the other side. Pull, pull, pull. Okay, onto all fours now. So, I want you resting on your hands and your knees, okay? Now, grabbing onto just one of those weights, I want you to slightly curl your arm and then reach up, hold it, and come down. So guess what? We are working your shoulders, your chest, and your upper back as well as your core with this move, because you really gotta stabilize. We're really just working one side right now, so you really gotta tighten up those transverse abdominals to keep yourself balanced, or else you're gonna topple all over. Good, reach up and down. Keeping those eyes forward. Nice. And remember, slight bend in the arm. Suck that bellybutton into your spine. Exhale, reach and lower. Good job. Reach and lower. Up and down a few more -- 3 and 2. Now the last one, I want you to hold it. Hold it right there. Squeeze, squeeze that back -- 5, 4. This should be really heavy -- 3, 2, 1. Bring it down. That was super intense. Okay, eyes forward, focus, inhale through your nose, exhale, slight curl of the arm. Let's go. Reaching up and down. Reach and lower. Keeping that slight curl. Good job. Very nice. All the way as far you can. Squeeze and hold once you're up there. Don't rush to get down. Make every movement count. You are so gonna feel your back tomorrow. I can feel it right now and I'm gonna feel this. Up and down. Exhale, lift and lower. And down. Very nice. Good. Now give me a few more -- 3 and 2. Last one, you gotta hold this one. Up and hold. Hold, hold, hold -- 5, 4, 3. Come on, you got this -- 2 and 1. Bring it down. That was crazy intense. Now leave those weights aside and go ahead and slowly lower yourself down to the mat. Very good. We're gonna for a little bit of a swim. So hands forward, inhale through your nose. On the exhale, I want you to lift up opposite arm and opposite leg. Lifting your quad off of the mat, lifting your chest off of the mat. And other side, up and hold. So now that you have this movement down, we can go a little bit quicker, okay? Flipping and flopping. Inhale through your nose, raise everything up, let's go swimming. This is for your low back. So we've been working your upper back, your mid back with the first exercises. Now we're moving down. Okay, we're in that upper glute and the low back. Because the low back is very important if you wanna build a strong powerhouse and a strong core. And let's go for 10 -- 9, 8, 7, 6, 5, 4, 3, 2, 1. Hold it, hold it. Arms coming back, lift up that chest. Okay, continuing with that swim, we're going in and up and in. Flow those fingers. Front and reach. Come on. Lifting up as high as you can. Good work. Lift and lower. Squeezing your glutes. Nice. And up. A few more here -- 3 and 2. One more. Up and hold it. Reaching the arms forward, hold that superman. Inhale through your nose, exhale, come on. Lift that chest higher. You got it. Hold it, swerve to the right and swerve to the left. Nice. And swerve to the right. One more time to the left. Up and hold. Hold, hold, hold. Down and lift. Lower and lift. Good. Are you feeling that low back because I totally am. And one more. Reach, reach. Hands right here. Parachuter -- squeeze, squeeze, squeeze. Elbows to the back. Very nice. Up, up, up. Squeezing those shoulder blades together. Keeping your quads off of the mat, give me 10, 9, 8. Come on -- 7, 6, 5, 4, 3, 2, 1. Hold it, hold it. And lower with control. Good job, let's stretch it out. Go ahead and come on to all fours again. Now, I want you to go ahead and lift up your chest to the sky. Create a nice, small, little bowl of tortilla soup or something here in your low back. Really dip right there and then spill it out. Right there. Inhale through your nose, exhale, and then soup, and then spill. One more time. And then a little bit of soup. And then come all the way onto your knees. Whew, my back -- that's crazy. I hope you guys really enjoyed that workout. Please let me know in the comments below which one of those was your favorite. And be sure to subscribe to Livestrong Woman. And I will see you next week for some more Pilates Bootcamp. Alright, I love you so much.



Description:
More from this creator:
Like this Pilates workout? Thumbs up above and Subscribe: http://bit.ly/PQKgxk

Want a beautifully sculpted back? Cassey Ho's Pilates workout will bring out the sexy in your back! All you need is a pair of 5 lb. hand weights and a 110 percent commitment! Get ready to love your beautiful back! Click on the links below to fast forward to each of the 9 moves: 1st Move: Mid Back Pulse @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=0m29s

2nd Move: Upper Back Pulse @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=1m24s

3rd Move: Punch & Twist @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=2m2s

4th Move: Single Arm Reverse Fly @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=2m56s

5th Move: Swimming @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=5m3s

6th Move: Seal Swim @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=5m59s

7th Move: Superwoman Lifts @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=6m43s

8th Move: Parachuter Pulse @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=7m9s

9th Move: Pour Out the Soup Stretch @ http://www.youtube.com/watch?v=5h79Yj0De9U&t=7m37s

There's more Pilates Bootcamp where this came from: http://bit.ly/Ro9fqg

Want more core strengthening exercises? http://bit.ly/R72g3R

About Pilates Bootcamp: In Pilates Bootcamp, certified Pilates instructor Cassey Ho (aka Blogilates) showcases her POP Pilates style, where she takes you all the way through tough but fun Pilates workouts designed to tone your arms, your legs, your abs, your butt, and everything in between. Printable workout here: Coming soon! Check out more workouts and fun from Cassey: ♥ CHANNEL: http://www.youtube.com/blogilates

♥ BLOG: http://www.blogilates.com

♥ FB: http://www.facebook.com/blogilates

♥ TWEET: http://www.twitter.com/blogilates

♥ TUMBLR: http://www.blogilates.tumblr.com

Some More Workout Videos You Might Like: http://www.youtube.com/watch?v=pF1o3J25pAA

http://www.youtube.com/watch?v=XE4ifwZqvEs

http://www.youtube.com/watch?v=5qs7nCPbyek

Disclaimer:
TranscriptionTube is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com
Contact:
You may contact the administrative operations team of TranscriptionTube with any inquiries here: Contact
Policy:
You may read and review our privacy policy and terms of conditions here: Policy