Selen Dar

Muscle-Building Workout and Diet


hey guys we are just north of santa teresa in costa rica the sun i shining it is so hot and I’ve got a pilates challenge for you for those of you to that loved the pilates challenge we filmed in Thailand you’re going to love this one number 2 this pilates challenge will be working through a lot of different exercises that will focus on your abs your obliques and your inner thighs inner thighs are an area of our body that we rarely focus on so I wanted to really incporporate a lot of different just for those bad boys fight here all the description to this pilates challenge is down below of this video so i want you to go ahead scroll down read all of the description that you need to make this challenge a successful one or if you’re ready grab a mat and lets do this go ahead bring your legs up tp table top hands over to your rib cage deep breath in exhale dra the ribs in press the lower back imprint the spine hands behind the back first exercise twisted single toe taps touch opposite elbow to knee inhale exhale twist and center reach opposite elbow to knee and twist almost there last one next exercise extending one leg at a time then double toe tap ready 8 times here we go keep going you guys lower back stays grounded extend and in just keep breathing shoulders away from the ground double toe tap release the body were going to move on to our next exercise kick and reach extend and in reaching over your head inhale extend inhale lower exhale in keep going at your own pace lift shoulder blades off your mat dont stop extend and in almost there you guys opening to pilates stance heels together toes apart hands behind the head interlace the fingers moving on to our next exercise leg drops 10 times lower the legs up and down ready here we go inhale lower exhale up stay up with the shoulder blades as much as you can pull belly botton to spine never arch the back you got it your guys reach the arms up scissor kicks cross ankles back and fourth open flex your feet flex and in open and in open flex and in point your toes lift yourself off your mat scissor kicks cross ankle of the other roll like a ball roll back and come forward hold roll back and hold try to find momentum here to find speed hold here 20 seconds inhale into your nose drop down to your forarms extend your legs next exercise called your corkscrew draw big circle with the legs the bigger the circle the harder the exercise bend the knees a little bit last one hold this position flex feet here we go one two point three four inhale one two exhale three four cross cross cross those ankles corkscrew to the other side big cicles keep going you guys last one inhale criss cross drops flex bring them up here we go flex the feet and up cross cross take it up point your toes bend the knees and then slowly lets come over to the side were going to do some lower body exercises here knee side plank kicks bring weight to your hand lift that top leg eight times here we go one nice straight line with your body hold the plank holding that position for me inahale exhale breathing reach for the sky with that hand plank circles full side plank stack feet hold 20 seconds here we go remembering to breathe reach under all your going to do is take that top arm bring iy through and release try to shoulder blade as you reach and open touch and open almost there can modify if you need to release body all the way down tap your feet together to start lets take that left leg up try to have physical contact with both feet seven eight keep going you guys keep that top leg up the whole time amazing exercise for the obliques lift the legs high as you can simply lift legs together 8 times air walk 8 times moving legs like your walking lets do it open up those legs beautiful release switch sides start from the very top here were going to go into our side leg lifts inhale exhale keep reaching that top arm hold this position hold it here you guys plank circles draw that circle keep going eight reverse it keep pushing through it make our way over to side plank stack your feet going into plank hold that plank fro 20 seconds here we go reach the arm up pull belly bottom to spine reach under 8 times in and open keep bottom knee on the mat keep reaching make your way tot he mat scissor snips touching bottom foot to the top lets go again engage through obliques toning up that wasitline try to get physical contact each time with both feet you’re almost done breathing through it awesome keep feet together hold 20 seconds five lift it last one air walk ignoring your glutes enhgaging your back here as well keeping upper body relaxed holding here now 10 seconds dont move engage yur glutes and hamstrings baby pulses awesome extend lift as high as you can right into our heels beats one two keep going airplane lift legs and arms breath engaging your glutes lift as high as you can final exercises is pushups elbows close to you working the triceps 10 times stay on your knees almost done come on over to your mat childspose reach the arms forward allow yourself to release tension out of the lower back reach the arms forward inhale into your nose letting go of tension giving your back a stretch lets come over to your mat come to seated with your feet crossed take a deep breath in exhale thank you guys so much for joining me today you did an amazing job don’t forget to follow us on instagram and facebook let us know how you like it thanks so much and ill see you soon

100 thoughts on “Pilates 21 Day Challenge ♥ Full Body Workout For Results

  1. I just did this one after the other Pilates challenge and OMG 🥴……I love your videos and more importantly your attitude, kindness and love for ALL animals ♥️❤️♥️❤️

  2. Hi, thank you very much for the video 🙂 21 days after 5 days 30 minutes a week pilates and 2 days a week 30 minutes a week yoga, help to stay in shape?

  3. Day 1: Done! ( I’ve fell off the wagon and I really need something to pump me up and keep me going! Weight: 73 Kgs)

  4. Hello! I've a question about breathing when doing the scissors snips. For each version, I don't really know when inhaling and exhaling… If someone get the answer, I would be grateful.

  5. Going into my 3rd week. So far I have really enjoyed the process but not sure if I can really see a difference in my abs. They no longer get sore. Staying strong and going to complete the entire challenge.

  6. Am i the only one who died after 5 minutes? – this is reeeeally advanced – i also do sports 3 times a week but never tried pilates….now i know why 😛

  7. Wow that was tuff really … 😁sometimes I said I hate u and back and say love u .. but u gave me a motive to keep going and I said if she can do it I can .. thank u beloved girl and God bless you

  8. Could you tell me if these exercises are good and safe for pregnant woman? I really feel that I need to move my body but I’m afraid…

  9. I've done this video a few times. Powerful ab workout! A great way to start my Saturday without having to go to the yoga studio in the freezing cold wind! Namaste.

  10. wow, what an amazing pilates workout, powerful, yet so calming. Just discovered you. Am so glad I did. Thank you.

  11. Once I started out doing yoga using this yoga guide "Yοmzοzο Kena" (Google it) I was more or less 330 pounds. I could not have enough sleep and my blood pressure is not healthy (high). The guide content is approachable and then easy to understand. It really is such a gift to obtain this guide. .

  12. I'm so happy to have completed the 21 days. I loved seeing the strength that I've gained from day one. Ive been fruitarian for a year so wasn't sure on how much muscle would build. I feel great and it was super nice to try out the other videos you have to offer. I think I may take on another one of your challenges 😉 thanks for providing these much love.

  13. This is my favorite challenge! I usualy do this video plus 15 min fat burn pilates and 10 min pilates for results and it works!!😁😘😘

  14. This is my favorite challenge! I usualy do this video plus 15 min fat burn pilates and 10 min pilates for results and it works!!😁😘😘

  15. native turkish speaker here. your turkish captions are probably machine translated and do not make sense at all. I'm writing just so you know.

  16. Can anyone else with a D-cup do the Airplane thing at 23:00? How is it even possible? Where did I go wrong?

  17. I've been doing these videos for almost a year as a warm up before the gym, and I'll admit I feel like they're more intense than my gym workouts! I Love them!!!

  18. fabulous pilates workout! I loved the background as much as the workout! Thank you for sharing!

  19. Will this decrease my waist and hip size? Please reply because I really want to model I’m 5’8.5 and 15 and I need to lose 3 inches to have the 34 25 2 35 because right now I’m a 34 28 38

  20. I wish these videos would stop with the arm reaching: I don't live on a beach in Costa Rica, I live in a flat in Paris. If the exercise is wider than the yoga mat I literally can't do it without hitting either furniture or the wall. I"m sure I'm not the only one who has this problem? 🙁

  21. This challenge is a little unrealistic. Look at Week 3 – there's days with 3 full length videos. Who has that kinda time to workout?

  22. I love this workout.. it’s amazing and challenging.. But definitely worth it.. can’t wait to see the amazing results 🥰🥰

  23. Day one, on a 50%carbs, 30% fats, 20% protein prescription diet. On Thyrod gland medication. Doctor prescribes pilates, I choose to do this, as a intermediate level cardio fan. If there is any improvement in weigth and strenght at the end of the challenge, I will uptdate. Peace and good luck🍀🍀🍀🍀☮️

  24. Hi! Love ur challenge.. Doing it for a second time. Just wanted to know about the additional workouts that are recommended along with the main video. We should do them before or after doing the main video? Plz reply! Thnx:)

  25. This workout is not easy. It is intense, but super good for strengthening the core part. Love it very much.

  26. Day 2 on this challenge, I can’t wait how my body would transform after the 21 days. Sticking to it!

    Day 4: and I can do 6 push ups now, and started with one very high push up😅

  27. I love your videos truly. I stumbled on them last semester and not only did I fall in love with your workouts but with your energy. Keep Shining and doing what you do 🙂

  28. HAVE A QUESTION! 🙂
    What should we do when we finish an exercise and waiting for the next exercise (i mean while you were showing how to do part) actually i am dropping my legs on the ground.Is that wrong? hope i could express myself cause i am not speaking in English for a year!also thanks a lot for these kinds of videos!we love youuuuuu

  29. Awesome workout as always – thanks a lot Boho Beautiful!!! 💗 If you have time, please check my yoga videos as well, would appreciate your feedback 🙆

  30. I was looking for something which really challenges me. This one definitely does!
    I’ll do the challenge for the next 21 days!!

    Do you have any options for the wrist? It was painful when I had to stabilize with it at some exercises.

  31. I've been doing this for a week! Amazing job on this video/workout! already seeing results! Thank you for sharing with us!!!

  32. Day 2: I’m feeling muscles that I simply wasn’t aware of yesterday and this is a good thing! Yay activated muscles! Also: dayum I am SORE! Thankfully I think this is at normal levels of sore and not injury warnings. My abs feel rock hard though!

  33. Omg, I just did this exercise…I am sweating like a horse…and shaking 🤪😅😅 it looks so easy bit when you do it, gosh, you sweat…and curse 🤣🤣 loved every minute of it a lot ❤❤❤❤

  34. I love your workouts, yoga classes, etc. They are keeping me in very good shape.
    They are really like a coffee for my soul. I cannot stop. I get very good mood afterwards.
    And I do not want to watch anything else than you guys! ❤️🙏🌸🌞

  35. Hello, First time for me with Challenge 21 days it's too hard but I joined and finished. It's amazing my lower ab minus 5 cm. Inner thigh minus 3 cm. 🙏🙏🙏Thank you so much your beautiful channel.😘

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