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If you are new to Pilates this workout is perfect for you BUT it also a fabulous workout for the more experienced. Sometimes it’s good to move and remind ourselves of the basics.
We often feel our bodies need to move, but we are low on energy. If that’s how you are feeling today or any day, you’ve just found your perfect workout.
Roll out your mat.
Let’s move together with the intention of building a stronger relationship between our mind and body.
These simple movements, executed well will undoubtedly have you feeling fabulous x
ENJOY
Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits.
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Show More Show Less View Video Transcript
0:00
Thank you for joining me. Today we're going to go through a workout that is suitable for everybody
0:07
So at this point, if you've done Pilates before, please don't switch off. Stay with us
0:13
Maybe today you just need some gorgeous, gentle movements. If you've never done Pilates before and you're wondering what all the fuss is about, you're about to find out
0:23
So Pilates is a term for a way of moving your body
0:29
And yes, it is going to help you to build a bigger connection, mind and body and a stronger core, because that's where we're going to focus on creating stability
0:39
We're just going to start moving. OK, you'll get the gist of it as we move together
0:45
You're going to fall in love with Pilates just like I did and still am
0:51
OK, so we're going to start in a seated position. So always good to feel those sit bones underneath you. So generally I'd say in class, let's move
1:01
that fleshy bit of your bottom to one side. Then we're going to sit high on those sit bones. So I
1:07
want you to think of your pelvis and your hips as one box. You're going to stack your rib cage
1:12
another box on top of the hips, shoulders, head. So we then going to place our hands behind our
1:20
thighs. So I'm gently pressing into those thighs, thinking about lifting up. Now, as I lift the crown
1:26
of my head towards the ceiling, I'm drawing my navel in towards my spine. Okay, I want you to
1:33
take an inhale, slowly lower your chin towards your chest and then exhale, we're tipping your
1:41
nose to the ceiling. Breathing in, exhale, lift. You can have your eyes open or your eyes closed
1:53
Just remember that this workout is for you. This is your time. So do what feels nice. Do what feels
2:01
right for you. One more time, lift your head, bring your head to center. Okay, we're going to
2:09
round our spine. So we're going to do that by drawing our navel in towards our spine. Think
2:14
of the middle of your back, rounding and pressing to the wall behind you and bringing my eye line
2:20
down to look towards my navel, towards my belly button. And then I want you to think about now
2:26
pushing the ribcage forward, lifting your chest, tipping that nose towards the ceiling
2:33
and inhale again, rounding your spine and exhale as we lift. And one more time here, breathing in and exhale, lift
2:52
And then come to a neutral spine, so that long spine. Okay, we're going to come into a C curve
2:58
look towards your navel and you're going to start to roll back off those sit bones so I've still got
3:04
my hands pressing around the back of my thighs okay I'm going to take a breath in and as I breathe
3:11
out elbows are going wide I'm rolling up spine still curved and then I'm going to lift up and
3:18
find that long spine inhale C curve exhale roll back so we're finding a deeper connection with
3:26
our center here. Breathe in to prepare. Breathe out as you roll up and lift up. Oh, that feels good
3:35
Okay. Inhale, C-shape. Exhale, roll back. Pause here. Shoulders nice and relaxed. Big breath in
3:43
Breathe out, rolling up and lift up onto those sit bones. Okay. We're going to come into a long
3:50
frog position. So high on the sit bones, feet together, open those hips. Now, when you're in
3:57
this position, if you feel very tight in your hips, you can always take the feet wide here
4:03
We're going to try and lift up. So I always imagine a string pulling out the crown of my head
4:08
lifting me up towards the ceiling. I'm going to go to this position today. You're going to choose
4:12
just like I have. Then we're going to cross out those arms. So one forearm is pressing to the
4:19
forearm above and vice versa, elbows just below shoulder height. Then I'm going to start to inhale
4:25
and it's a rotation here, rotation of the spine as I turn round. So I think about spiraling to
4:33
the ceiling, to the sky, growing taller and then exhale, come back to the centre. Inhale, rotate
4:41
and exhale, return. Breathing in and exhale
4:54
As I breathe in, I'm breathing into the side of the ribs. And as I exhale, I'm drawing my navel
5:01
in and up. One more time on each side. Try not to get carried away with these arms doing all the
5:07
work. Focus on this movement here. So your trunk, that rotation, and then exhale, come back to the
5:16
center. Well done. Shrug out those shoulders. You're going to bring your feet to that frog
5:20
position now. Okay. You're going to place your right hand down by your side, and I want you to
5:25
bring your left hand behind your head. So as we press our head into our hand, we're lifting
5:31
crown of the head towards the ceiling, drawing the ribcage down, navel to spine. Okay, we're going to
5:37
bend our spine. So I'm going up and I'm going over here. So that elbow's driving up towards the ceiling
5:44
and bending this supporting arm, press into the floor, lift up and come back to neutral
5:51
So I want you to think about the ribs on that left side are lifting away from your hip and then
5:57
exhale, lengthen the spine again. One more time. Breathe in. We're going up and over
6:04
and exhale, come back to center. Switch sides. So opposite hand behind your head
6:12
press your head into your hands. So big breath in. So it's challenging here
6:19
Challenging in terms of movement of your spine. We're working into your obliques here
6:24
but also as we lean over to the side, lengthening, lengthening and lifting
6:29
trying not to roll back here. So think about lifting up to go over and then breathe out
6:38
come back to center. One more time, big breath in and exhale, lift. Well done. You're going to
6:48
bring the legs together here. You're going to straighten the legs. You're going to shake those
6:52
legs out. Okay, we're going to move a little bit further down our mat. So we're in the middle of
6:56
our mat. You're going to bend those elbows again, bend your knees, then bend the elbows, hold the
7:02
back of the thighs. We're going to roll down onto the mat together. So inhale, finding that C shape
7:08
Exhale, roll back here. So we've extended the arms. Eyeline looks to the navel. Okay, I want you to
7:15
have your feet hip distance apart. I want you to try and plant those feet onto the mat. Okay, you're
7:22
to let go with one arm reach forward let go with the other arm here relax those shoulders and slowly start to curl up Come onto those sit bones lift up long spine Inhale exhale rolling back So we just
7:40
rolling back a fraction, keeping that curve in our spine, pause and inhale. And then exhale
7:46
So lifting, rolling all the way, find those sit bones, then lift up
7:53
Okay, just two more here. So bearing in mind that this exercise, this workout today
8:01
it's supposed to be kind, gentle to our bodies, but enabling us to find that connection, to feel the work in our center
8:11
and just enjoy moving our bodies. well done and then rolling up lift up well done hands behind your thighs back to that c shape
8:24
we're going to start to roll back so eye line looking down towards your navel so now i'm going
8:30
to take my hands to the outside of my thighs i'm going to press those hands into the thighs to give
8:35
me support as i roll all the way down onto the mat and again i misjudged i always do so i'm going
8:43
to move down my mat. Maybe you'll need to too. Okay. So we're going to have our feet, hip distance
8:50
knee, sorry, hips. Feet are the distance, the width of your hips. So are your knees. Okay. Now
8:58
I'm going to take my hands away from the mat, my arms here. You can have yours down by your side
9:03
if you want. I want you to think collarbone wide, shoulders relaxed. And the reason I've moved my
9:09
arms is because I want you to see what's happening with my pelvis. So I imprint here, my lower back
9:16
tucking the pelvis, and then you're going to tip your pubic bone down. Imagine tipping it down
9:21
towards your feet, towards your heels, and then we get that arch here in our lower back. And then again
9:30
and then we lift. And so we're doing this, this tuck and this tilt, one, because it feels rather
9:37
lovely. And two, because we're going to then in a moment find the point in between that tuck and
9:44
tilt. We're going to find it now. And that's going to feel and look different on everybody's bodies
9:50
So in between that tuck and tilt, my pubic bone, pubic bone, hip bones are aligned here. And then
9:57
I'm drawing my navel in towards my spine. And I found what I call my neutral. We're going to keep
10:03
that neutral position, you're going to bring your arms down by your side. Okay. You're going to take
10:09
one foot slowly away from the mat and bring that foot to what we call single knee fold. So I've got
10:14
a right angle at the knee and hip. Okay. So don't bring that knee too far in. Challenge yourself
10:20
here. Create stability by engaging your core. Slowly bring that foot down. Switch sides. So now
10:27
pressing the right foot into the floor, into the mat, raise that left foot up, engage here, connect
10:35
slowly lower down. Okay, we're going to do that again, but with the arms raised, vertical position
10:40
palms faced in. So we lift and we lower and we lift and we lower. So let me show you what we're
10:48
trying to avoid as I lift this knee that I took my spine. And then as this foot comes down, I'm
10:54
arching my spine. And we tuck and we lift. Okay, just try and create a little bit more stability
11:01
in your center, more of a connection here. Feel the work. Well done. And you're going to go one
11:07
more on each side. Well done. And relax. Okay, so now we're going to layer into this. The longer
11:14
the levers, the longer the limbs, the greater the challenge. Okay, so we're going to lift that right
11:19
foot off the mat. We're going to extend that leg. I'm turning out a fraction externally in this hip
11:26
I'm going to lower that leg down. I'm going to lift that leg up. I'm going to bend and I'm going
11:32
to return that foot. So we lift the foot, extend, rotate externally and lower and lift and bend
11:44
and return, creating that work here, that stability. We're going to go one more on each side
11:49
and lower, lift, bend, return, last one. Nice, well done. Now we're going to bring those arms down
12:04
okay, relax those shoulders. Still maintaining this neutral, I want you to interlace your fingers
12:10
bring your hands behind your head. Okay, so I've got my thumbs at the base of my skull
12:14
I'm wrapping my palms and my hands around my head, elbow slightly forward. We're going to curl up
12:21
So big breath in, breathe out. So as I lift my head, my shoulders, my chest, I'm supporting my
12:29
head. We're going to do the movement we've just done with the legs. So I take my right foot away
12:34
from the floor, extend, externally rotate, lower down, reach with those toes, lift, bend, return
12:43
switch. Well done. And one more on each side. So we're going to add layers with this workout today
12:56
And you're going to choose which layer works best for you. You want to feel challenged
13:02
but you want to feel that you've got control. You've got stability here and you're going to
13:07
curl down. Okay, so one more time with one more layer added or just stay with what we've just been
13:14
doing. So you're going to curl up first, head, shoulders lift away from the mat. You're going to
13:21
take one foot away from the floor and then slowly lift the other foot. Much more challenging. Okay
13:30
So we're now going to extend the leg, lower, lift, return, extend, lower, lift, return
13:43
The alternative is to have one foot on the floor. Extend, lower, lift, return, switch here and lower, lift, return
13:56
We're going to do one more with both feet off the floor if you want to. Extend, lower, lift
14:05
turn. Last one. So as I'm lowering that leg, I'm just being mindful of the position of my spine
14:12
my pelvis. Well done. Bring your feet onto the mat. Curl all the way down. Well done
14:18
Bring your knees into your chest. Cross those feet over. Give yourselves a well-deserved hug
14:24
just roll those knees around. Okay, with any of these workouts, you can add more repetitions
14:31
okay, as you get stronger. If you've got lots of energy, just pause the workout, do more reps
14:37
and then join in again with me. Okay, arms are down by your side, feet, knees still hip distance
14:43
apart. Think about your feet, feet are parallel, you want to feel that the toes are grounded
14:49
feel a connection through the floor through that heel. Okay, we're now going to tuck here
14:53
So I imprinting my lower back pelvis is tucked I going to start to slowly one vertebra at a time I drawing my navel in towards my spine I slowly peeling my spine off the mat
15:09
lifting up, coming into a bridge. So think about coming to the tips of your shoulder blades
15:15
Think about your knees, knees parallel, feet firmly planted on the floor. Okay. And then we're
15:22
going to imagine someone's poking us in our breastbone and we're going to slowly roll down
15:28
our spine one vertebra at a time, come back to neutral. That feels so good. Okay, so we're going
15:36
to work at our own pace. You're going to let the mat give you feedback as to how your spine is
15:44
moving. It's going to feel awesome. Just take your time. So the more we can connect into our
15:52
abdominals, the more you're going to feel that that movement flows and the more mobility you're
15:59
going to find, the more actual movement. Well done. And slowly rolling down. Okay. So another
16:09
option here is to raise the arms up, collarbone wide, shoulders relaxed. So just more stability
16:17
needed here. Now, as I lift up into my bridge, I want to be mindful, the hips, the pelvis stay
16:24
level. So we try not to drop on one side. We generally have one side that's stronger than
16:31
the other. We are not made symmetrical. So just bear that in mind as we do these exercises. Okay
16:38
You're going to learn a lot about your body through Pilates, your strengths, your weaknesses
16:44
it's just a gorgeous journey. And one more time. So do think about your Pilates practice as a
16:57
journey. So we are all a work in progress. I know I certainly am. There are some exercises that I
17:04
still find so incredibly challenging. There are some that I feel that I'll never get. And do you
17:09
know what, I'm okay with that. Okay, I'm just enjoying the process. You're going to bring your
17:14
arms down by your side, you're going to bring your feet together. So I'm gluing my feet
17:21
inside of my feet, my knees together, drawing those inner thighs together. And then do take
17:26
your arms, sorry, a little bit wider, palms face up to the ceiling. So this is a hip roll
17:32
we're going to glue those shoulders, shoulder blades to the mat. So we're going to lift that
17:37
left hip now and the left foot peels away from the mat and it's a rotation pelvis spine. You're
17:45
going to keep those knees glued together, the ribs heavy on this right side. Draw your navel in
17:52
towards your spine and slowly rotate back to the centre. We lift the opposite hip, we roll the knees
18:01
pressing those thighs together. Well done. Keeping the ribs heavy on this side
18:07
and then slowly roll back to centre. Okay, we're going to go two more times like this. So we're
18:16
taking a breath in. If you want to turn your head in the opposite direction
18:21
roll the head back to centre as the knees come back to centre. And last time
18:31
and centre. Well done. Okay, you're going to bring your hands back onto the mat
18:38
take your feet back to hip distance. Okay, we're going to do a knee drop. So I am going to bring
18:45
sorry, the heels of my hands onto my hips, point your fingertips down to your pubic bone. This is
18:49
going to give you feedback and awareness. You're going to slowly open out in one hip. So just let
18:56
the weight of that leg, open that hip, keep the other foot firmly planted. Now, if your hip has
19:04
lifted, then that means we are challenging that range too much. I want stability here
19:11
as you roll in and out of this hip. So we're rotating opposite side, foot planted, pelvis
19:18
hip stable here, open out, core engaged, big breath out, come back to centre
19:26
It feels really good. And you might well find that you've got a different range of movement
19:32
from one side to the other. Breathing in and breathing out. Okay, we can add more to this if
19:42
you want to, if you feel ready. So pelvis stable here. I'm now opening out on this side. Open out
19:50
breathe out come back to center bring that foot down a lift and open out
19:59
and center foot comes down so definitely noticing a difference for me personally on this right side
20:11
I'm going to have to stop there because I can feel this left hip wanting to lift
20:15
okay and one more time isn't it gorgeous at any age to still keep learning about your body and
20:24
then bring that foot down onto the mat well done okay I want you to bring your arms down by your
20:30
side just reset on the mat here you're going to take one foot away from the mat press the opposite
20:37
foot down and then slowly take the other foot away from the mat here come to double knee fold
20:44
bring that foot down the first foot bring the other foot okay so there's a lot of work happening
20:51
here as I lift these levers away from the mat so as I lift this foot now I'm just being mindful of
20:59
this not happening with my spine so navel to spine lift well done first foot returns and switch
21:07
so you can do this with your head down on the mat or we're going to interlace those fingers
21:12
we're going to curl up here okay so we curl up rest your head in your hands okay feel that support
21:22
take one foot away from the floor take the other foot well done and switch good breathe in
21:42
almost there, have a rest if you need to, well done, this is your last one
22:00
fantastic, well done, and curl all the way down, okay, arms down by your side
22:06
Now then, if we move our arms, we raise them up above our head. If we did it without thinking
22:14
without being mindful of our movement, this is what could happen with our spine. Okay
22:19
you not going to come to any harm but we are I suppose losing the opportunity to connect here and build strength and connection So I going to bring the arms back and I going to come back to my neutral Okay we going to do it again And this time join me as you raise
22:35
those arms up. Think about drawing your belly button in towards your spine. Think about your
22:40
pelvic floor engaging and then sweep those arms forward. Breathe in, breathe out. So it's a really
22:49
lovely movement working through that shoulder girdle, isolating the movement, creating stability
22:55
everywhere else. Well done, one more time. Okay, relax. Collarbone wide is the best way I can
23:05
explain this release you want across here. Okay, we're going to lay it into this, of course
23:12
So raising those arms up, we've got that connection through our center, our powerhouse
23:17
pelvic floor engaged. Now, as you raise the arms, start to lift the head, chest, reach forward with
23:25
the arms. Raise the arms up, shoulders roll down, head rolls down, reach with the arms. Breathe in
23:34
breathe out, arms lift, head lift, shoulders lift. Breathe out. bring your arms down by your side well done okay we are going to roll over onto our sides
24:11
side lying position. So I'm lining my spine up with the back of the mat, hips, feet are also
24:19
lined. So I've got that gorgeous neutral position, that alignment. I'm going to bring my elbow down
24:27
onto the mat here and I'm going to support my head. Okay. And then what I want you to think
24:32
about here is still connecting into your center. Okay. So we're going to bring our feet a little
24:37
bit closer to our bottom we're going to draw our navel in towards our spine so this hand can be on
24:43
the mat in front of you or bring the hand behind your head extend your top leg here okay and then
24:51
we're going to I'm going to bring my hand onto the mat we're going to slowly lift here and slowly
24:56
lower so I want you to think about lengthening so imagine almost somebody's pulling that leg
25:03
drawing away through this hip and lower now if I allow this top hip to roll back
25:10
I'm going to be able to get that leg a whole lot higher that's defeating the object of this exercise
25:15
so we want to work into this glute here so I need to keep these hips aligned and then I can
25:22
really feel this work so lower that leg to about hip height and lift and press away
25:28
and again well done so if you prefer bring your head down rest your head on your arm here
25:35
well done we're going to go for three and you're going to go for two and one more well done so
25:45
legs hip height really softly point that foot now and we're going to draw a circle about the size
25:52
of a dinner plate and round we go reaching with those toes so it's easier to bring the leg forward
26:01
than it is to take that leg back so feel that work as you extend through this hip glutes engaging
26:08
well done change direction so we're going to go five and you're going to go four well done
26:15
and three nice work two and you're gonna go for one more well done pause here press that leg
26:26
forwards and then press that leg back so we try not to let that leg drop okay leg stays hip height
26:34
connecting to your core the movements coming from the hip joint we're going to stabilize our center
26:40
here. You are doing a great job. Well done. So you're going to get that lovely warm feeling here
26:47
knowing that you're doing really well, feeling that work in your body one more time
26:54
And press that leg away. Well done. So that magic rub, there. All better now. Okay
27:01
you're going to roll over with me and come to what we call a prone position. So we're going to
27:06
lie on our tummies so just excuse me for a moment once I take my mic away okay placing the mic there
27:12
so you're going to have your legs slightly wider than hip distance heels turned in toes turned out
27:18
so I'm going to place one hand on top of the other elbows wide rest your head on the back of your
27:24
hands relax your shoulders okay so from here we're going to do our diamond press so imagine I've got
27:33
my finger here on your on your lower back on your tailbone and I'm tipping it down here press down
27:39
so you're tipping your tailbone down towards your heels towards the bottom of the mat
27:44
take a breath in just lift your head a fraction imagine a marble under your nose and lift roll
27:53
that marble about an inch towards the top of the mat an inch or two and then from here we're going
27:59
to think about lifting our breastbone. It's not going to be a huge movement. We're going to relax
28:05
those shoulders. So really working on extending the spine. And then hopefully you can see my head
28:11
Then I'm not throwing my head back. Crown of the head reaching forwards. And then slowly lower back
28:19
down. Okay, so it's a nice controlled sequential movement. So this is going to look different for
28:26
all of us okay so we're just working on a range that you can feel the work that you can feel that
28:34
challenge but we're not trying to work harder by lifting our head okay head lifts in relation to
28:42
what's happening with the rest of your spine well done so we're really working on strengthening that
28:48
posterior chain and lift and lower so if you want to try and add in a little another element
28:58
the hand that's on the top as I'm now lifting my head and my chest that arm is lifting I've glued
29:05
that hand to my forehead as I come down I switch the hands over so now the opposite arm is lifting
29:13
the other arm gives me a little bit of stability we try and keep our body centered on the mat
29:18
switch sides and lift and lower and last one
29:28
and lower well done relax those shoulders okay we're going to bring our legs to parallel
29:37
so that's hip distance apart and we're going to lift and lower our legs
29:43
So as I lift the leg, I'm thinking about lengthening that leg, reaching away and slowly lower
29:52
And switch. So it's not about how high we can get that leg
29:59
Feel that work as we lift and reach away. We're trying to keep our pelvis as stable
30:07
as possible. Well done and reaching really nice everyone. Okay you've got this
30:15
Trying to relax those shoulders, well done. So you will feel how you naturally want to kind of
30:22
press into the mat with the arms. You might be trying to tense the neck and the shoulders
30:27
Just try and take that tension away. Focus on where we want the movement to come from
30:34
And you've got one more here. Really nice. Well done. Okay. So from here, we're going to bring our hands underneath our shoulders
30:47
Draw those shoulder blades back down on the back of your rib cage. Draw your navel up towards your spine, pelvic floor and gauge
30:53
Slowly press yourself away from the mat. And as you come into this position here, you've glued your hands onto the mat
31:01
Knees are directly underneath your hips. And you're going to start to walk your hands in
31:06
So we're rounding our spine. Press the middle of your back to the ceiling
31:10
And then slowly bring your glutes towards your heels. You're going to slide your hands up the mat and come into a rest position
31:18
However, if you have any issues with your knees, they're not going to like potentially this degree of flexion
31:23
in which case you are going to breath your hands together like this, bottom in the air
31:31
a light connection with your core and just rest here for a moment. So we're either here
31:37
or we are here. Just whatever feels right for you. Breathe for three and two and last one
31:53
And then slowly bring yourself up to a seated position and hopefully not into a plant like me
31:59
Okay. So we're going to move around on our mats because we've got to do the other side
32:04
Okay We want to do the other side We want to be strong in our body Okay So my lower back my heels are lined up with the mat My spine is lined up with the mat So we got a connection here with our center
32:20
these hips are stacked on top of each other. Remember, you can rest your head here. Okay
32:26
we're going to take the top leg and we're going to reach that leg away. So watching this hip
32:30
isn't rolling back or rolling forwards, hand on the mat. We're going to lift this leg, reach away
32:37
and lower and left and lower. So it may feel different on one side to the other. We know that
32:49
Again, just listening to your body. So drawing your navel in towards your spine. Well done
32:56
feeling that work here that's it that's nice well done so we'll go for four and as I said earlier
33:06
you decide the number of reps if you want to or need to do less do less today if you want to do
33:13
more just go for it okay last one we're gonna lift and then as we lower that leg we come back
33:21
to hip height. Okay. We're going to circle round. So we're softly pointing those feet
33:29
And again, yes. So I can really starting to feel that work. So you're not alone. Okay
33:37
And pause. Oh, we're not stopping. We're going to change direction for five. So this is the
33:44
point in class where everybody speeds up. I want you to keep that movement slow
33:51
controlled and resist that temptation. Last one. So that leg comes forward and then we press back
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We feel that work through the front of the hip here. Nice. We lift, we sweep forwards
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and back Well done And just three more Nice And two Don forget about this And this is your last one Really nice So we know the magic here don we
34:29
Little rub. Okay, you're going to come up onto all fours. Okay, so when you come into your four-point kneeling position
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sorry, I'm just going to adjust my mic here. Okay, as you come up into your four-point kneeling position
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your hands are going directly underneath your shoulders if you spread your fingertips wide it
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gives you that wider base of support and then it's sometimes difficult to know where our body
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is in space and so if you are near a mirror or you can see a reflection in a window take a quick
35:04
glance and just check that those knees are underneath hips and the knees are hip distance
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apart. Okay, then we're going to draw our navel in and up towards our spine. Okay, we think of
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your spine as like a table. Imagine a tray resting on your back, on your spine. You're going to have
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the crown of your head reaching forward. And now you can't see that I'm doing it. I'm engaging my
35:28
pelvic floor. Okay, you are going to slide one foot down the mat. And as I extend that leg
35:36
and be mindful of that hip not dropping. Okay, I'm going to raise that leg up, crown of the head
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still reaching forwards, lower the foot, slide that leg back in. And then we're going to switch
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sides. So we extend and lift and lower, return. I am always in awe, always amazed that this move
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that looks so incredibly simple is so challenging. If you're doing it right, you're going to feel the
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work. You're going to feel it in your upper body. You're going to feel it here in your center
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It's a full body exercise. Okay. So we slide that leg away and we lift, reach, lower, return
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and again Well done I want you to do one more on each side Okay So it can be challenging on the wrists this weight bearing but it also extremely good for bone density Okay It
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really important, especially as our bodies age to do these weight bearing exercises
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okay and bring that knee in okay before we finish I want you to find more connection here into your
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center you're going to slide your right hand away from you and you're going to raise that arm up to
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shoulder height then if you feel like you've really shifted over to that left side try and
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center your body again here okay we're going to start to beat that arm draw your navel up towards
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your spine, pelvic floor engaged. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Hand comes down, centre yourself
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Feel strongly pressing to the floor, reach forward with the opposite arm. We go again
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beating that arm with energy. Feel how we needed to create more stability here
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Okay, we're going 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
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Hand comes down. Slowly come into your rest position. Bringing your head onto your hands
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Or we're going to be here on our forearms, depending on how our knees are feeling about this
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and then I just want you to stay on your mat and breathe and unwind and be proud of yourself for
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your effort. If today was one of your first time doing Pilates, awesome! I hope you enjoyed it
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I hope you feel like you worked and that you achieved something and if you are a regular
38:30
someone who regularly participates in Pilates, I know that you will still have felt the benefit
38:35
of that workout. I know I did. Thank you for joining me and I will see you very soon
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