Pilates Core: Mermaid/side Twists Video

Strengthen the abdominal muscles or abs, and the obliques with Pilates side twists. Start Pilates core training by learning how to do mermaid and side twists from a professional fitness trainer in this video on health and fitness.

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Move from center of your core
Targets the entire core with a focus on obliques
Release the exercise if you feel tension in your shoulders and neck
Avoid dumping weight into shoulders and lower back
Repeat 5 times on each side

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Joseph Seeman, celebrity trainer has a BFA in Dance. He is Anusara certified in yoga and Johnny G certified for indoor cycling. He has a full roster celebrity clients and personal training clientel. Joseph has been an intergral part of the iTRAIN team at iTRAIN.com. ITRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi, welcome to Pilates Core Training. My name is Joseph and in this segment we're going to do side twists. So a couple of key things to remember is your foundation. So as you look down at your hand, make sure the fingertips are always pointing forward. If the hand turns in it's going to affect your shoulder, just as if it turns out too much. So pointing the fingertips forward, you're going to flex your left foot strong into the earth and lift the hips up. Now take your right foot and place it just in front of that left foot, hand on the hip. Now go ahead and exhale, lower the hips and as you inhale reach the arms up; as you exhale stretch the arm over. Inhale, reach it up and exhale, lower down. And again, inhale, stretch; exhale, reach; inhale, stretch and exhale, lower. Again, inhale, stretch; exhale, reach; inhale, up and exhale, lower. Now let's add a twist; inhale, reach it up; exhale, lift from the pelvis, carve out the belly, stretch towards the wall behind you and inhale, stretch it back up and exhale, lower it down. Let's do three more; inhale, reach it up; exhale, carve out the belly, reach towards the back wall; inhale, stretch it back up and exhale, lower. Two more; strong hand on the floor, keep that supporting arm strong as you reach through. Inhale, reach it up; exhale. One last time; inhale, reach; exhale, twist; inhale, reach and exhale, twist. Go ahead and lower the hips down. Good. Let's go to the other side. Again, check out your hand first. Flex your right foot now strong into the mat, place the left foot in front of it. Rise up through the hips and again; inhale, stretch the arms up; exhale, reach for the floor; inhale and exhale, lower. Again inhale, reach; exhale, stretch; inhale, up and exhale, lower. Again inhale, stretch and exhale lower. Inhale, exhale, inhale and lower. Let's do the twist; four more; inhale, stretch; exhale, twist, bottom arm's strong; inhale, back up and exhale, lower. And again inhale; exhale; inhale and exhale. Inhale and exhale; inhale and lower. One last time; inhale and relax. Good job. This is Pilates Core Training and my name is Joseph. Have a good one.

Pilates Core: Mermaid/Side Twists Video

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