OUTDOOR PILATES WORKOUT for LEGS & CORE ballet inspired
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- Опубликовано: 1 окт 2024
- Today we decided to go outside and do the usual but OUTDOOR OUTDOOR PILATES workout (set of exercises) there in order to give the legs and core more strength and flexibility - do pilates. Of course, it was not done without ballet - all routines are connected with ballet. Sofya and I do this workout every day, if we (Maria Khoreva and Sofya Khoreva) do not have classes - me at the Mariinsky Theater, she at the Vaganova Academy - to maintain our legs and core in working order.
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THE OUTDOOR PILATES EXERCISES:
-------------------------1
SIDE LEG RAISES
SIDE LEG PULSES
CLAMSHELL
SIDE LIFT WITH LIFTED LEGS
INSIDE LEG RAISES
INSIDE LEG CIRCLES
SIDE PLANK CRUNCHES
-------------------------2
BENT BACK LEG LIFTS
BENT BACK LEG PULSES
STRAIGHT BACK LEG LIFTS
SIDE TO SIDE TAPS
FIRE HYDRANTS
FIRE HYDRANT CIRCLES
-------------------------3
TWO LEGS LIFTS (ON YOUR STOMACH)
BRIDGES
MARCHING BRIDGES
DIAMOND BRIDGES
DIAMOND BRIDGE PULSES
WALKAWAY
SINGLE LEG BRIDGES
-------------------------4
CORE BURNOUT ROUND
CRUNCHES
REVERSE CRUNCHES
RUNNERS
STAR ABS
DOUBLE LEG LIFTS
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Well Khoreva =choreva= choros (χορός) means dance in Greek 😊🎉 I'm sure it is not random. You do ballet and your name is Maria Khoreva and you dance! This is AWESOME.
Waooo
She's so lucky
I'm Greek and I have noticed that too. I think this coincidence (or not 😉) is awesome!
@@zoezea21 κι εγώ!
As a 74-year old woman who has been confined for so long, I was thrilled to be able to do your Pilates class!
I pretended to be a world-class ballerina like YOU & was shocked at how quickly the time went! Thank you both for
inspiring me & helping to keep me healthy & fit. Could you possibly offer more classes?
Go to Maria's channel. She four months of exercises!
wow I bet everybody here is hoping they're as active as you when they hit your age, Toning and lengthening the muscle groups leaves your body rejuvenated pilates is the workout to do 4 times a week,I also teach pilates and I invite you to try out my pilates workout
I applaude you Nancy 👏👏👏 You rock! Stay safe and healthy 🍀
‘It’s starting to rain!’
‘It’s refreshing’
*me nodding as sweat drips down my face in New Mexico, outside, in June, at 98 degrees*
Exercise while hearing the birds sing, heaven
I love that you and your sister are best friends ♥️♥️♥️
I think that one bird 🐦 joined the workout, he/she sang from start to finish to accompany you 😂😍
Мария! Вы потрясающая балерина. Но Ваш английский просто за гранью фантастики! Нужно 20 лет прожить в англоязычной стране, чтобы так разговаривать, с такой свободой и с таким произношением! И сестра Ваша красавица тоже, с лебединой шеей!
Как же ваши родители вами обеими гордятся! Красавицы!
I've done this workout from a hotel room, but I absolutely felt like I was there with you with the nature making it all even more pleasant :) Thank you for another super duper workout!
This time I couldn't resist from giving a comment. Very nice that Khoreva sisters train together. And it's good idea to practise
outside, especially during the summer. Fresh air helps to breath and to keep on the workout.
You found looking nice place in the nature, I think that is a river far away behind You...
Maria, You know lots of excersises, today appeared some new. I can see You have a gift for perfection.
Of course when You dance You dance perfectly. And even when You show excersises You do them at the top level.
This workout is a good job. I'm waiting for the next videos.
you are both true examples of staying healthy and fit. thank you 🙏❤
Thank you girls! Such a beautiful location and the best background music ever🐤 I’m very motivated💪🏼
Wonderful background with the birds singing, so much more inspiring than any of fitness music. Great workout, thank you both so much!
The best 30 minute pilates-inspired workout I've tried so far. Clear, simple instruction and a super effective workout ❤️ will be doing this regularly. Thank you ladies!
Your workouts are breaths of fresh air during these apocalyptic times. I’ve been doing many of the workouts you’ve posted and I’ve noticed increases in my strength, stability, and flexibility. Thank you both for sharing your routines with us. You and your sister are lovely and wonderful.
Hi MAria, the background is better then the white one also because your so graceful soul essence is inserted into nature in the right way. I continue to be in love with you..
Очень полезная тренировка, чувствовала как прорабатывались все мои мышцы👍🏽 Маша, а можешь переводить свою речь также на русский, как было это в предыдущих тренировках?
loved this workout and the gorgeous background!
This was such a complete workout! I'm 55 and you're really motivating me in going through ALL your past workouts! Big thanks !!!
Hey! Just found u and fan fact!: your surname in Greek means "I was dancing"
I love doing my workouts outside early in the morning! one of my fav things about summertime!
Подключите, пожалуйста, функцию субтитры, чтобы можно было ваши комментарии прочитать на русском.
I adore you two! Enormous admirations! ❤️
this is the most beautiful background of all your videos ❤️❤️ love your workouts and hope you do more of these
I love love love this workout. Its always a great start to my mornings! :))))))
Маша, тренировка класс!!! Единственный минус - всё на английском((( а ещё если не смотреть во время упражнений на тебя, то можно пропустить момент, когда пора заканчивать и переходить на следующее, раньше у тебя были клёвенькие звоночки, с ними было здорово. Обожаю твои тренировки!!!
А можно сначала на русском языке объяснить , а потом английский?
так тут английский элементарный
@@madaomeow If you need to translate this, you may (after all, I translated what you two have said). She mostly translates her Russian into English in other workout videos and ballet videos. However, for some reason, in this one, she did not do so. You could search for other workout videos by her or try your best to simply do the workout without understanding. I'm so sorry.
Salvaste mí cuarentena con estos videos 😍😍😍 son geniales!!
Having an open space at a time like this ( Corona) is so great. My hamstrings have already started talking a lot. Enough said 😂🙈. Thank you for the workout Maria and Sofya ☺️.
thank you guys!! I did this workout in my backyard< i love you guys and wish you all the best!
So nice this outdoor workout! You both are so graceful that inspire us to do the same! Really great, many thanks! Hugs from Brazil!
Профессиональный английский
Супер комплекс👍. Всё горит 😌
Мария & София, спасибо большое. Замечательный комплекс. Будем его делать на Ямайке с нашей командой по синхронному плаванию. Привет с Ямайки и спасибо за отличный Английский язык.
Hallo Maria,
i love your Workouts sooo much!
Thank you from heart!
It will be great, if there will be a little bit classic or ballet music in Background your Workouts perhaps , but all Videos from you are a great gift!
Its only because i love this music so much.
Best regards from me!
Ni Ni I actually love it because there is no music and just the birds singing 😊
I love how inspiring and useful these videos are! Such a challenge but also very rewarding every time. Thank you for sharing these amazing workouts and helping me (and I'm sure many others) stay healthy and motivated in quarantine! 💜
You girls are adorable and you can tell that you train together a lot because your form is very similar and you are in-sync much of the time without even trying. Poor Sonya needs a microphone as well LOL! I enjoyed this workout very much thank you! 🤗❤👍
Great background for a lovely video :)
Man this is good. I love this workout full of pain but good. Great job ladies.
Прекрасные упражнения, спасибо! Только Софию не слышно, ей нужен второй микрофон :) Нам нравятся все ваши видео. Подписаны и занимаемся вместе с вами в Атланте.
@@Elena.v.p. Маша практически во всех видео говорит на двух языках. Пусть делает как ей удобно, она также все здорово показывает визуально.
Perfect workout and background. Love working out with you.
Thank you Maria & Sofya! ❤
Очень классные упражнения!😻👏🏻Спасибо😘
For some reason even though I'm right-handed I have the opposite leg bias! Left is so much easier for front and side and right is easier for arabesque lol. I wonder why...
Тренировка супер!
Я восхищена!👍
That was killer, thank you! Such a beautiful place to workout!
😊 thank you
Best wishes from China
As an old, opinionated retired dancer who teaches Pilates and a mat class geared towards dancers, let me say i am very impressed by this class! Well done!! Professional, well planned, and useful... thank you for making this video!
Thank you so much for this video! I thought I had seen every exercise that existed but well no! Here are some new exercises that look fantastic. I am inspired to get stronger. You are both an inspiration! The outdoor setting is a nice touch.
this still holds up, even a year later! thanks Maria & Sofya
The outdoors and the birds chirping was relaxing and the workout the fantastic.
I hope you do more workouts in nature with birds chirping in background
I just love all of your Pilates workouts. As a ballet teacher I find I have less time to focus on "self-conditioning" (just not the same when you're teaching!) but your videos have inspired me to keep on taking care of my own body too. And I look forward to using some of your exercises on my students this year ;) Thank you Maria!
Great workout, thank you so much Maria and Sofya! Greetings from Belgium!
Love your workouts ♥♥♥♥♥♥♥♥please do more workouts for legs with plies series love balley moves 🙏🙏🙏🙏🙏🙏🙏
I JUST LOVE THIS VIDEO! I feel more stronger after doing those exercises!!
Your workouts have been an absolute lifesaver. I love the countryside setting, the rain and that you’re doing them with your beautiful sister. THANK YOU FROM LOS ANGELES!!! XX Lauren
gracias Maria por compartir tus rutinas y ofrecer este espacio para en Pandemia. Besos desde MdP,Argentina
You guys are awesome....I have never found workouts that I so genuinely love so much...loving how each exercise targets a specific muscle group so precisely. Really appreciate all that you are doing keep it up♡♡♡
IIIIIIIIIIII LLLLLLLLOOOOOOOOOVVVVVVVVVVEEEEEEEE YYYYYYYYYYOOOOOOOOUUUUUUUU
Y from Uruguay! You need some heating at the beginning and some stretching at the end. Otherwise, was very helpful. Thanks
'You are doing great :)'
me with my butt burnt to a crisp sitting there for a break: aw thanks
Maria and Sofya - you are the best teachers I've ever had! Thanks for great tips on form and all of the encouragement along the way!
Obrigada por isso Maria!! Seus vídeos me ajudam sempre ☀️💕✨
This was nice, I just had to modify some for my back with the bridges. Sonia, we couldn't hear you, Dear!
What a incredible ideia to have the birds singing and the peaceful you and your sister 😍thank you so much !
Thank youuu this video got me moving and feeling allllll those good leg muscles.
Где вы живёте, что вас комары не жрут?? У нас такое не прокатит
Amazing workout! 👏🙌💪 Thank you so much, girls! 🙏 💞
I like this workouuut but...always when I do ab workouts my belly gets bigger and not thinner hahahahahhs
Ура! Наконец-то тренировка на свежем воздухе :)
Thank you! I did it in my home studio and loved it. My abs and glutes were on fire!
Beautiful work Maria and Sofya is it possible to make a video on improving or Intro to middle and side splits and over splits thank you!!♡
Jes please
i LOVE YOUR WORKOUTS MARIA
Прекрасная тренировка, спасибо!
So nice workout, thank you, girls!
it is my best one !!! with the birds songs much better than the noisy music !!!!
Awesome idea Maria! Love the change~ xx
No creí que iba a aguantar pero me subestime, me encantó 🧡✨
Really great and helpful. Loved it!
thank you, girls! that was a solid workout
What is the Song called in the beginning and end?
loved this! definitely great idea to do this outdoor!
Hi could you do a video focused on calf muscles? There are so few videos about this on the web and they are essential in ballet. thanks a lot :)
L my ballet teacher gave me a nasty exercise that I‘m supposed to do every day:
Pointe shoes, stand in 6th position facing the bar, and rise very slowly to point up and down. Do not grab the bar and pull yourself up with the hands and do not hop on point. I do 5- 15 repetitions and three series, but I‘m a beginner. The first time I did this my calfs killed me the next day 😬
But if you massage your calfs well with a fascia roll twice a day you don‘t get too sore.
This really helped me to get calf and foot and ankle strength in a very short time!
Good luck 🍀
@@mathildewesendonck7225 thanks a lot! Could you do a video about this? :)
L glad that you find it helpful! I‘ve never tried to make a video, sorry 😐
You can do the same exercise in 1st or 2nd position, of course. That will engage different muscles.
I‘ve been doing these exercises for 6 weeks now, and it’s amazing, I‘m really getting strong feet. Please make sure that you shake your legs in between the exercises, do pliés, flex your feet etc.
I don't know how many times I've done this exercise exactly but today is the first time I can get to the 20 minute mark without stopping. I must say I already feel proud of myself because this exercise is brutal lol. Dare I say, it's more mentally challenging than physically for me. Just wanna say I'm so grateful for you and your hard work Maria!! I'm gonna keep pushing until one day I can finish this exercise in one go!! Lots of love
This is a truly beautiful workout! Thank you for sharing with your kind inspiring teaching🩵 and lovely mindset! Happy summer!
I do this everyday, with one hour rythmic gymnastics training, 30 minute abs, 30 minute conditioning, Stretch, and I also do back strength 20 mins a day. Then I do improv training, popping, breakdancing, and floorwork. I train 5-6 hours a day. Getting ready for my video audition. My photo is not me by the way lol:)
So I don't have ankle weights à d I wanted this to be more brutal so I grabbed a bottle of water and tied it to my ankles and believe me I'm gonna continue with it cause I liked it so much 💯❤️❤️❤️❤️thanks beauties
Great workout. Just FYI, when you do crunches you should try to keep the head and back aligned, imagine there is an apple between your chin and chest. :)
Thank you Maria, wonderful as always. This video is one of my favorites of yours so far, I loved the nature sounds in this one combined with challenging exercises.
Both video and place are fantastic. I like so much when you are with sofya, I wanna see more videos like that.
Sorry If there are some grammar mistakes but I'm italian and I only study english at school.
With love Francesca
Very well organised programme! Beautiful landscape! Thank you!
This is my favorite workout of yours so far. What exercises do you recomend to strengthen the very top of your inner thighs?
emily I‘m not Maria, of course 😉 But I can try to answer your question anyway. The exercises around 17- 18 min. are great 👍 You can do a small variation- do these exercises while trying to turn your legs out just a little (like in ballet) and squeeze your butt.
You could also put a ball between your thighs (high up) and squeeze it.
I did this and my are muscles are crying 😂😰
(I‘m actually a doctor and doing a degree in sports medicine)
@@mathildewesendonck7225 I will try these. Thank you
I liked so much! 😍😍
Dear Maria khoreva i really appreciate the work you have done for us...thank you for teaching us in your ways..❤️👍🏻😊
I do your workouts everyday after I injured my knee and I'm healing so quickly.
I feel u there, heel fast and stay safe, god bless u❤️
Great workout. I used to ballet dance in my younger years. Have been looking for workout to stay fit. This fits the Bill. I did half yesterday and the other half today. My legs are already sore. 👍🏻💕
Super good Pilates workout! fantastic lesson Maria Khoreva! Thank you! Stay well and safe!
Are you trying to cripple me
28 minutes very good
did not see this channel earlier, it my first visit. I love just love it, Thanks
That was sooooo fantastic!!! You girls are so graceful! I absolutely love your videos and the scenery was so calming as i was shaking and sweating lol
I practice flexibility, exercise, and some yoga positions
This has been my favourite one yet. Recovering from surgery and this is really getting all of the muscles firing again..and a little sweat and stability ❤️