Pilates Core Workout for Seniors & Beginners // Mat Exercises for Lower Body
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- čas přidán 4. 10. 2020
- Strengthen and lengthen your way to less back pain and better posture with this awesome core workout! You will stay on the mat the whole workout and challenge your glutes as well.
A strong core and pelvic region is important for supporting the lower back and is crucial for good posture.
This video will quickly become one of your favorites!
As you complete the exercises be mindful of keeping your core engaged throughout the entire workout. Think about pulling your navel towards your spine, or having a tight corset holding you in.
I appreciate your support in watching my channel, subscribing and sharing with your friends!
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core workout, pilates workout, pilates for seniors, pilates for beginners, beginner ab workout, senior shape, ab workout, mat exercises, pelvic floor workout, exercises for pelvic floor, lower body workout - Sport
Thank you for all your workouts. Your gentle, deliberate manner makes it easier to concentrate on what we are doing with our muscles.
You're so welcome! Thank you for your lovely feedback Marcia :)
I LOVE these Pilates videos!! I did the advanced modifications!! I can't believe it!! Strong for summer!!💪💪
So great Staci! You have come so far :)
Although I'm 24, I love your workout videos. They help me relax after a long day and improve my strength. Thank you!!
Awesome! I'm thrilled that you like my videos and enjoy working out with me! Thank you :)
Did this workout 2 months ago and was able to do the advanced options. Thanks Lauren and Mike 🥰🇨🇦Sharon.
Great! Way to go Sharon :)
Thank you for this great class. I especially like that it doesn't look or feel like an "old lady" workout. I use to do pilates in my 50's but switched to yoga the last 10 years. I recently developed a prolapse and thought I should incorporate pilates into workouts. I'll be 70 in a couple of months and I want to keep mobile, thank you!!
Wonderful Susan! So glad you liked it and kudos to you for getting back into it! :)
Feel amazing relaxed ❤❤
Another great class, love the variety of your classes
Glad you enjoy it Nadia :)
Thanks! and the light patterned yoga pants make it easier to see the exercises. Haven’t done these stretches since the pandemic!
Oh good! Great way to wake your body up :)
❤Thank you! I just love the gentleness of 'doing' Pilates knowing how much work is actually going into doing it properly xxx
I agree! If you're not doing it right, it feels like nothing, while if you are doing it correctly it's killer with great results!
Every time I do one of these Senior Shape Videos, I think about how I really really appreciate Lauren's soft but guiding voice, helping us to get our bodies in the correct position to do these exercises. She is always calm but she knows how to help us older ones without making us feel inadequate. She has a lot of tips to remind us to do the exercise correctly. It helps me very much to want to do these exercises with Lauren. Thank you, Lauren
It’s my pleasure Suzy. Thank you so much for your kind and supportive words. I really appreciate it 💜 I’m thrilled that you are enjoying my workouts 🤩
Remarkable workout 🩷👍
Thanks Ruth!
Great workout Lauren, been doing your workouts for a week and can feel myeslf getting stronger and more energy. Thank you Lauren and Mike🥰🇨🇦Sharon
Wonderful! So great to hear Sharon :)
Great Monday workout Lauren...never looked forward to working out before as I have watching your videos, thank you Lauren and Mike! 1🇨🇦🥰Sharon.
These pilates workouts are exactly what I've been looking for. Thanks so much!
Thank you so much, you're wonderful.
Thanks Jackie, nice to hear from you!!!
Lovely work out for a 65-year-old. Thank you for doing this. Would love to see more.
Thanks Patti! I just posted this video on Tuesday you will like it! czcams.com/video/if9JWQmfIFM/video.html
Great workout & I see my improvement; thank you ❤
Awesome!
Great workout tonight Thank you 😊❤
You're so welcome! Glad you enjoyed it Natalie :)
I’m 25 but love your workouts, have noticed I’m stronger and more toned after over a month. Thank you ❤
I love that! Keep up the awesome work :)
Loved the gentle workout.
Glad you enjoyed it!
Glad you enjoyed it!
Really enjoyed this one!
Glad to hear it Lisa 🤩
Feel so good thank you 💪❤️
My pleasure :)
I enjoy this video Lauren. I like your elegance and way you do your workout.
Thank you so much Patricia!
Thanks Lauren. Having a bit of a shoulder issue as of late. This practice was just perfect. Love your tutorials. Form really helps in any core workout. As always love you gentle encouragement throughout the workout.
I am encouraged. ❤👍👏
So glad Lucie! I hope your shoulder issue clears up soon :)
Great ...Thank you !!!
You are most welcome Patricia 💜
Im 36 and I love your channel. 🥰🥰🥰
Yay! Thank you 😍
Loved this workout, thanks
You're so welcome! Thanks Eliana :)
Just an exciting comment, Lauren. Have a friend who I've been encouraging to do some of the videos. She's had some probs recently overdoing some yard work that she's always been able to do and really got in a fascial bind! I've done myofascial work on her twice with some gains but most gain HAD to come from her 'working her body' properly and intentionally frequently through the day. She HAS with several videos, focused fascial stretching, proper posture awareness, etc. She texted me this morning that "I feel as though I turned a corner today. Not nearly the stiffness as before. Makes me think I can really enjoy vacation next week'. Yayyyyyyy!!! YOUR explanations and reminders (hold the core...) and choices of movements DO help many people, Lauren! Those who CHOOSE to take charge of THEIR health and be consistent. THANK YOU!
That's wonderful to hear! Thank you so much for sharing, kudos to you and your friend!
Wow, I was surprised how much this targeted the hips & glutes!
Yes! Pilates is great for hips and glutes 💜
Great workout. Challenging without being disheartening. One I can come back to and see improvement. Thank you.
Wonderful! Thanks Susan 💜
Love mat Pilate. After almost 10 months working with you now learn how to follow ❤️❤️❤️
Amazing!
Wow! Another great workout in pilates! It was truly challenging and one I will repeat!
Glad you liked it Mary 💜
Love this, especially being post knee replacement!
Glad you liked it Rhoda and that it is easy on your knee! Thank you for watching!
Love it!!
Thanks! An oldie but a goodie ;)
Love your channel! I am happily sharing your workouts.
I appreciate that! Thank you Liliana 💜
This video and your seated barre are great for my back which gets very tight especially at bedtime. Thanks so much.
Great to hear! You are so welcome. I think I'll put a bedtime stretch routine on my video to do list.
Great, thanks.
You're welcome!
Just did this one again. Love it.
Thank you 💜
I have to confess that I avoid floor work because I tend to get a headache with bringing the head off the floor. However, I completed this great workout and.... this is the first time I have ever been able to do the pretzel at the end! Thank you for explaining just how to do it!
Wonderful! Thank you so much for trying it 🙌🏻🤩
Thank you for yet another workout to add to my collection. ☺️
Wonderful! I really like this one too. It never seemed to "take off" so thanks for giving it some love!
Thank you Lauren!! Love your videos!!
You are so welcome! Thanks for working out with me! 😀
These are perfect videos for what I need right now while I recover and try to re-build my strength. Thank you.🌻
Glad you like this one too Violet!
I did this one for the first time yesterday. Another great workout 💙
Yay! Thank you Jeri, and thanks for all your support 😍
Good workout today. I feel like my entire body got a great stretch.
Thank you Cinda!
These workouts are so great! Thank you for your cueing and encouraging teaching! ❤️ 23:21
You are so welcome! I'm thrilled you like my workouts Joanie :)
Nice! I so appreciate you keeping us in check with the abs and form of the exercises. So important ! If I can survive dead bug I can survive anything ! Thank you !!!
Thanks again Tracy! I love that you like the challenging moves! You go girl!
@@SeniorShapeFitness Yes please never stop giving challenges. For some reason people think when they see the word Senior that its a Whimpey workout ( and yes I have seen many senior whimpey workouts) ... who wants that? I am in to be stronger...not stagnate !
@@tracyheath6076 I see the word senior and beginner and I immediately think whimsy workout. Nothing whimpy about Lauren's workouts.
Whew that was good !! 👏👏👍
Nice job Dawn! You've been working hard!
I wasn’t going to do this workout because I was afraid it would have clamshells that I can’t do now with a painful right hip flexor. But instead I discovered I could do all the moves. So glad it appeared on my screen. Seems so often that just the right video shows up for my mind and body. As always, I thank you Lauren. 💕😍
Wonderful Kathy! Anytime a video involves clamshells, I would just do a side leg lift instead (works the hip/glutes and you shouldn't feel it in the hip flexor)
Thank you LAUREN. That’s a great idea.
Still finding this video one of my favorites... I also like how you check on that hip in the beginning of leg work... so easy to let that hip fall backwards.... when its lined up... then were working.
Thanks Tracy 🤩
Thank you for this and all yours videos
Glad you like them Florinda and thanks for working out with me!
Another great workout! Thank you!
You're so welcome Margie, happy you liked it!
Great relaxing workout for a low energy day. I love your weekly Playlists bc it encourages me to try other types of workouts. Thank you!
My pleasure! So glad you like it :)
As suggested, I started doing your pilates workout that's best for my bow legs. Thank you ❤️
My pleasure :)
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Superb pilates workout! Thank you Lauren😊
Glad you liked it Debbie :)
Thank you for your great videos! I always had trouble keeping up with other people's exercise videos & got frustrated, & so was thrilled when I found your videos that went at a pace I could keep up with. I'm 68, have a lot of issues, and am glad I found something that I actually don't mind doing on a regular basis. Thank you Lauren!!
You're so welcome! I’m glad you found me toom🤩
wasn't feeling great this morning but I could do this workout and I feel a little better now, thanks.
So glad you are feeling better ;)
Loved the workout thank you. The minutes flew past it was so enjoyable.
So glad! Thank you Teressa :)
That was a lovely work out.Thank you Lauren.
You bet Frances! Thank you 💜
Thank you!!
You're welcome Dahlia, Thanks for working out with me!
Another great workout. This was enjoyable
Thank you. ❤❤❤
My pleasure. So glad you liked it!
Challenging！ Feel good with pretzel twist ❤️💪
Nice job Ruth :)
What a great class to really open up and work the core!! I added this onto a cardio workout this morning and so glad that I did!! I am feeling wonderful!! 💗😊!!!!!
Woo hoo! Great way to start your week Laura! I love that you did then after cardio :)
@@SeniorShapeFitness 👍😊
I Love it 💖😊👍🏻
Thank you! 😊 I appreciate the positive feedback Pundha!
Hi Lauren I decided to do this one instead of the mini ball from Monday that I was originally going to do. Felt good on my Sciatica and to be on the mat. As Susan said it doesn't feel like an old lady workout.
Thanks Paula! Glad it was helpful for your sciatica too 💜
So good for my fibromyalgia
Great to hear that Lori, thank you!
תודה רבה כרגיל היה מעולה
So glad Dvora, thank you!!!
Thank you! This is not easy for me, but I will stick to that routine until I get it right ❤
Good for you Maria :)
just realised that I had been doing those bridges the wrong way resulting a lower back pain every time I lifted my body upwards. that was due to the fact that my shoulders and my shoulder blades moved outwards on the mat and up and far from my torso resulting a very high bridge and feeling s lower back pain instead of feeling the burn into the glut... Stick those blades and shoulders onto the floor and there is no lower back pain...
Thanks Lauren for helping me break down all those excersises and doing them the right and safe way.
Oh good Maria. I'm so glad to hear that you are doing them the correct way now. It's such a good exercise when done properly :)
17 minutes done
Good for you :)
This truly was a great core workout. My stomach muscles really could use some strengthening, and this was perfect.
Thanks so very much.
Have a fantastic weekend. 💗💗
Glad you enjoyed it Rene :D I hope you have a fantastic weekend as well :)
@@SeniorShapeFitness Thank you, Lauren. 😊
Last did pilates about 10 years ago. If you put the work in I find it gives great results. Thank you Lauren for getting me back. Love this session❤
Wonderful! So happy to hear it Lynette :)
This was an amazing workout! I'm just recovering from meniscus surgery and it was perfect! Thank you!
So glad it's a good workout for you Dina. Best of luck on your continued recovery!
Thanks for this Lauren. I found parts of it very difficult as my MS prevents me from lifting my hips without support but I really felt like I’d had a little workout! I need to investigate other routines too but this was a great start.💜
You're welcome Julie. Be kind and gentle to yourself and keep up the good work :)
Thanks ,I am 61,was super sporty,lots of injuries,and little by little with hope ,I am improving very quickly
Keep it up Lucy ;D
@@SeniorShapeFitness will do keep you informed if I go up levels,with you
Still hard, but not impossible!! Core-vember is becoming Core-cember! I think my muscles will be too sore to eat cookies!😂😂😂
lol! I like your strategy :)
I don't quite understand how I am so out of breath after sitting on a mat, but I did it! And, I felt stronger than last week!! #gettingthere
Congratulations Staci! That means you were doing the exercises correctly!!!
Thank you for another wonderful workout. I’ve been thinking about your poll from a couple of weeks ago and growing your business. Perhaps instead of reviewing products during workouts, you could do reviews as part of a weekly/monthly tips session that focuses on an educational aspect of fitness for the beginner/senior population or repeated questions that have been asked in the comments. There’s a lot of info that’s not helpful to this population of people. Perhaps testing product with active seniors may also be helpful. I want to see you grow, so tips and product reviews may generate more subs. Just an idea. Finally, can you consider a playlist on doing a roll up…or how to build up to a roll up? The vids I’ve seen show how to do it properly or mods but fail to show me how I can buildup to do a full one over time (if needed).
I love and appreciate your thoughts! It's so interesting to see how the channel has grown and which direction I will take it in. Re: your roll up question, have you done this video? czcams.com/video/hCF9slyzFic/video.html
I think it's the only workout of mine where we actually do a roll up and if I remember correctly it eases you into it.
Thank you 💜
Well Im back at this one again.... its a good workout ! That knee plank press is harder than holding a two minute regular plank. I think you should have t-shirts made that say. "You do You" Its my saying to everyone... husband, kids,,,, cats, dogs..."You do You"
Yes! I love that and have thought about it too! My channel just needs to make some money first 🤪
@@SeniorShapeFitness it will!!! Your channel really is one of the be best exercise places to go to and I have been doing this a very very long time and I am very picky. You get straight to the exercises and help us stay focused and remind us how to do the moves correctly. Too many sloppy and lazy leaders wanna to chatter way to much even before the exercises start (I just immediately move on to someone else) or they that just wanna show off how good they look in a pretty work out suit and some are embarrassing with their chosen attire. Big deal. My time is precious and it sometimes takes everything I got to get myself in my gym room and out 100% into my workouts so I'm gonna choose a worthy youtube channel and workouts that count and I feel satisfied that I accomplished a good workout and am happy to write it in my workout journal. So glad your here! Keep smiling..
Makes me smile too.
@@tracyheath6076 you’re the best! I love how you keep it real and you understand me and my mission 😍
@@SeniorShapeFitness Let us know what we can do to help you make money! I watch the ads (if they’re a minute or less lol)! Hopefully all the views & subscribers will get you up there!! Thank you for this video! I appreciate your encouragement, empathy & reminders about form. Working out “with” you makes my day. Grateful for you!
@@sfletcher6758 thanks so much Stacy, that means a lot. CZcams has announced that coming soon there will be a “super thanks” button on videos. It will be like a tip jar for creators were viewers can choose a dollar amount that will be given to creators and will be shown in the comments. I think that’s exciting and will be helpful, so I have my fingers crossed! 🤩
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Thanks Juliana :)
I did it!! I about collapsed after, but I did it! 😂
Job well done, I'm sure Staci!!
@@SeniorShapeFitness I am feeling pretty accomplished!
Found this tougher to do. It was because I’m stiff and out of shape…a work in progress.
Keep at it Lynn. We are all a work in progress :)
When i do the dead bug exercise, when I pressed my lower back against the floor, it means I will automatically already engage my core/ abdominal muscles?
Yes, as long as your back is engaged pressing against the floor the core is working. Keeping it pressed against the floor protects your lower back and works the transverse abs. The dead bug exercise works the rectus abs (the 6 pack). It’s really important to work both.
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Thank you :)
Darling I love it first time with you 🙏
I'm so glad you loved my workout Hanna! thanks for working out with me and make sure to check out my other videos!
I’ve recently started your workouts, they are great as they are quite gentle being all low impact. I tried this workout today the only thing I find when I do the workouts where you have to gently roll your head from one side to the other, I get a lot of creaking & grating in the back of my neck. Is this something that will improve in time. Also I really struggle with the pretzel stretches, I’m not flexible enough for those kinds of stretches yet. I also did the seated dumbbells for the arms today.
We are celebrating our golden wedding anniversary in November & I have bought a dress, it’s currently a little tight on my tummy & upper arms so those are the areas I’m concentrating on. I have lost 9lbs so far, I’m trying to lose 1.5/2st so I’ve got a little way to go yet. I’m blaming my age (67) for the slow weight loss 😂
Thank you for your workouts, I really enjoy doing them 😊
Wow! Good for you Lynne! Keep up the great work! You probably don’t need to worry about the noises in your neck, that sounds normal, but if it is uncomfortable or you are in pain, then please avoid that stretch. Keep me updated 🤩
I’m okay if I just roll my head from side to side, it’s a little uncomfortable to roll it right round but I can mange the side to side. I’m hoping it will loosen up in time
Can I do these core exercises on my bed or do I need to be on a hard floor?
If your mattress isn't too soft you would probably be okay on your bed. You just want to make sure your spine stays in line. A soft mattress would allow it to curve.
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A great workout, thank you!
But...i find the background music highly annoying, too bad
Thanks for the feedback Marga. This is an older video. All the music that I use now for pilates is classical which I think is much more pleasant :)
Thank you for your kind reply :)
I will certainly check out your more recent pilates videos.
The program is great!
Keep well!
The exercise at18.39, half roll down, is it suitable for me , as I have osteoporosis in my spine
good! that's perfect for core engagement !
@@SeniorShapeFitness yes, it's great for the core, but I need to sort of rounding my spine, I thought that's no good for my spine due to the osteoporosis
@@seohlengtay6011 I think miss read your comment. You wrote “half roll down is suitable for me”. Did you mean NOT suitable? Everyone is different, some people with osteoporosis can round the spine, and others just no twisting is recommended. If you can’t round the spine at all, then please don’t do the move. If you have questions regarding your ability please talk to your doctor.
@@SeniorShapeFitness hi,do you have video with exercises for seniors with osteoporosis
@@seohlengtay6011 not yet, but I’ll put it on my list!
Is that music necessary? It really doesn´t go with the type of exercise at all....
This is one of my older videos before I had a subscription for unlicensed music. At the time of this videos release I used free music from CZcams. I’d like to think it’s improved since then.
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Thank you Bertha :)