Judul : pilates for weight loss
link : pilates for weight loss
pilates for weight loss
[silence] jen: hi. welcome to cardiyofit. my name is jenn menzer, and this is my colleague susan reardon. and we're gonna take you through an hour of a fantastic
pilates for weight loss, high-low cardio, pilates & yoga extravaganza. so, get ready. we'll start off with our warm-up. so let's take a nice deep breath in, bringing the arms out to the sides and up.
and exhale, bring the hands to heart's center. and again, deep breath up and in. so if you've been with us for the past 3 workouts we always start out the same. warming up the spine. warmig upthe body. and then, getting into the good stuff. once again, deep breath in. ad exhale here. good. let's drop the hands down, by the sides.
and then take a moment to notice the feet. your feet are hip distance apart. and then your legs are parallel, feet parallel. so that you wouldn't be able to seeyour heels behind your toes. slight bend in the knees, and then the shoulders back.sitting up nice and tall. from here, we're gonna start outby hinging up the hips. bringing the hands down to the floor. take a moment to roll down.
slight bend in the knees. and then just let the arms hang downlike a rag doll. let the head be heavy. keep a slight bend in the knees. shift the bodyweight forward. so you've involved the balls of the feet,as well as your heels. from here, look down betweenyour toes. bend your knees a little bit more. and then place your right hand
directly in-between both feet. from here, take the left armand reach it up to the ceiling. so you're twisting over toward the left sideof your room. the gaze can either be up at the thumb or if that's wicked awkward, you can look down. stay for the inhale breath. on the exhale, bring theleft hand down. and then, extend the right hand up to the ceiling.
continue to breathe. inhaling and exhaling throughthe nose. and then bring the hand back down. one more time, left arm reaches up. stay here for the exhale breath. one more inhale breath. and then exhale to lower down. last time.inhale, the right arm up. stay for the exhale.
inhale, maintain the breath. and then exhale, bring the hand down. from here, we're gonna open it up tomalasana. which is a yogic squat. so the feet are gonna comeall the out to the sides of your mat. the toes will even peak off of the mat. and then we sit all the way down. bringing the hands together. knees pushing into the elbows. elbowspushing into the knees.
this is a big hip and groin opener. stay here and breathe. if it feels good you can hop and do a little bounce. or shift from side-to-side. from here we're gonna reach the righthand to the floor towards your right pinky toe. and then we're gonna squeeze,and then lift left arm up. squeezing the glutesby the way. look up toward the left hand.
you should feel the crease inner thighlengthening. and then, bring it down. bring the left hand down. and then reach the right arm up. by now you should feel a little bit of burning sensation in the inner thigh. it's totally normal. bring both hands down. and then the hard part here, reach both armsup and hold for 3 2 & 1
slowly rise up to standing. and then bring the hands through theheart's center. and fold with a wide legged squat. one more inhale breath here. and exhale. we're gonna come to malasana one more time now that you're a little bit moreopen. drop it down. bring the hands to heart's center.
and one last time, right had down,left arm up. hold for 3 2 & 1. left arm down, right arm up. hold here 3 2 & 1 both arms reach out. think about opening the chest. shoulders back. 3 2 & 1 stand it up.
and fold. and then slowly walk the feet backinto hip distance apart. we're gonna start off by taking a lunge with the right knee back and down. and then from here, liftthe arms up. this is anjaneyasana.low lunge. stay for the inhale breath here. on the exhale see if you can bring it a little bit forward.
opening up into the right hip flexor. from here, place both the hands downonto the floor. and then straighten the front leg. maybe pulling the toes back towards youto get a bigger hamstring stretch. so, we've opened up the chest. we've hinged and opened up the spine now we're working into inner thighhamstring hip flexors. place that foot back down.
and then step the right foot backto meet the left. this time left foot comes back. knee comes down. ad then the arms reach out. we're just warming up the bodyso feel free to take your time here. focus on your breath. inhale. and on the exhale, see if you can come a littledeeper into that stretch again, opening up the hip flexor. reaching forward.
but be careful that the knee stays behind thetoe of the front foot. from here, hands come down to the floor. straighten the leg. and lean back. extra stretch here if you like, for the hamstring. and exhale. place thefoot down. lift the back leg up andstep forward. inhale to rise up to standing. on the exhale, bring the arms upand overhead.
inhale here. and exhale, hands to heart's center. alright. we're gonna take 3 sun salutationsto start getting our heart rate up a littlemore. ready?sus: ready. jen: alright. here we go. inhale the arms up and back. on the exhale, swan dive forward.
inhale to a flat back. maybe the handscome on the shins. on the exhale, plant both hands and then step back to high plank pose. on the exhale, lower down. to low push-up, chaturanga. your shoulders and elbows are at the same height. you're hovering off the floor. inhale, cobra pose. thighs are down on the floor.
on the exhale, curl the toes under. slight bend in the elbows. and press back, downward-facing dog. inhale, to look between your hands. and then walk all the way upto the forward fold. inhale, rise up to standing. exhale, the arms up and overhead. we come down again, swan dive forward. here's 2.
inhale, flat back. on the exhale, plant the hands step it back. high plank pose. hold here for one inhale breath. on the exhale, lower down,chaturanga. low push-up. you're hovering. shoulders-elbows same height. inhale, drop the knees, lift. cobra pose. on the exhale, bend the elbows slightly,
curl the toes, press back.downward-facing dog. inhale, look between the hands. on the exhale, walk, step or jump, infront of your mat. on the exhale, fold. here's our last one. inhale to slowly rise up to standing. exhale, the arms come up and overhead. inhale to a flat back. on the exhale, you have a choice to eitherstep back or,
to jump right into chaturanga. plant the hands. and then either step back or, jump into the low push-up. inhale. this time maybe up dog. so the legs are hovering off of the floor. and then exhale, curl it back. downward-facing dog. we're here for 3 breaths.
2 more. inhale.shoulders down and away from the ears. once more, deep breath in through thenose. inhale to bend the knees. look forward on the exhale. walk, step or jump, infront of yourmat. and exhale, fold. inhale, let's rise it all the way upto standing. walk the feet together, big toestogether. on your next inhale, sweep the arms down to the floor
and then up as you sit into utkatasana, chair pose. it is a heat inducing pose, we've warmed upthe body we've started to pick the heart rate up. now we're gonna create a little bit moreheat within the body. take a look at your fingers. turn the pinkies in. drop the shoulder blades down and back and then look down, can you see your toes? stay for one more inhale breath here.
on the exhale, straighten the legsand fold. hands come to the floor. step it back, low lunge.right foot back. arms come up. curl the back toes under. we're goingto lift to a crescent pose. right knee comes up. so squeeze the inner thighs together. to rise and find that balance. we're gonna open up warrior 2. dropthe back heel down so it's parallel to the floor.
arms reach out. left arm forward.right arm back. and then deepen into that knee bendin that front leg. think about pressing the kneetowards the pinky toe. and on that back foot you're pressing into the outsidepinky toe edge. so you're creating a little bit of an archon the back foot. think about ripping the mat in two. and really opening up the legs. stay here for the inhale breath.
flip the warrior. so you're gonna reach palm up and then reach up and back. let the right arm drop down to your kneethigh hip. on the exhale, modified side-angled pose. so your left forearm, comes to yourleft thigh. and then you're going to reachthe right arm up to the ceiling. on the exhale, think about bringing yourleft knee forward a little bit more. and then if you'd like to take a bind here,
you can reach the right arm behind you. and then you grab onto clothing,or onto your thigh. stay for one more inhale breath. and then step it back, chaturanga,high to low push-up. and we're gonna do the same thingother side. inhale, up dog or cobra. exhale, press back.downward-facing dog. on the exhale, walk, step or jump,infront of your mat. exhale, fold.
and then rise all the way upto standing. inhale the arms up and overhead. exhale, hands to heart's center. utkatasana, walk the feet together;big toes together. on your next inhale, sweep the armsdown to the floor and up as you sit back upin your chair. for a little more challenge, if you'd like lift the heels, find your balance and hold. forward fold.
inhale to step the left foot back. knee comes down, low lunge. and then inhale the arms up. we're gonna come up to our crescent posehere, on the side as well. so again, think of scissor-like action ofthe inner thighs coming together the more you squeeze the inner thighs easier it is to rise up.here we go. hold here.stay for the inhale breath. on your exhale
back heel flips down, so it's parallelwith the back of your mat. this time right arm forward,left arm back. and again, knee towards the pinky egde. back foot, straight and strong pressing through the pinky side egdeof the foot. creating that little arch in the legs. ripping the mat in two. we've got our side angle pose again for--oh i'm sorry. my bad.
first, we'll reverse our warrior. flip the palm up. and then reach it all the way upand back. this is such a great stretch for the side body. can't believe i almost forgot it. shame on me. and now we'll travel side angled pose. right forearm onto right thigh. left arm up to the ceiling.
you have a choice of keeping the armhere or again, if you took the bind tothe other side. find the behind here, on the side. and then step it through. chaturanga, high to low push-up. 3 breaths here.inhale for one. and exhale for one. inhale for 2. and exhale for 2.
inhale for 3. exhale for 3. bend the knees. and again, walk, step or jump, infrontof your mat. inhale to flat back. inhale to rise all the way upto standing. continue to bring the arms up and overheadon the exhalation. and then inhale, the hands to heart'scenter. we're gona take a similar flow
we're gonna add a little bit more andcome to bird of paradise which is a balancing pose. so, take your time.if it's your first time you'll watch susan, you'll takethe modifications with her here we go. walk the feet together, big toes together. inhale the arms up and back, utkatasana, chair pose. on the exhale, try to lift both heels look in front of your mat,find something to balance on.
maybe it's your rug. maybe you have something else you have onthe floor as your drishti point. on the exhale, straighten the legs and fold. step the right foot back, low lunge. knee comes down on the rug. curl the toes under. squeeze the inner thighs and press up. crescent pose.
back leg is straight and strong. and in your next exhale, dropthe heel down open up, warrior 2. flip your palm and reverse your warrior. side angle pose. left forearm, left thigh. right arm up. so, here's where you have a fewchoices. you can choose to stay here,
or, you can take it a little deeper. to start, we'll take the bind with theright hand coming behind the back. the next option is to bring yourleft hand underneath and then grasp onto the hand as well. from here, look down towards your left thumb, on the toe-side and then step it through. lift the heel. find your drishti point on the floor.
and then maybe you stay here or, maybe you start to lift up. find a point. the knee can stay bent. or you can go to full extension. my hips don't allow the full extension,maybe yours does. from here, one more inhale breath. look down, lower the foot down. and then everyone will come to a forward fold in front of the mat.
so, if you're with susan, you'll stepforward and hang. nice deep breath in here. alright. we've got one more side. walk the feet together. big toes together. inhale, sweep the arms up as yousit back, utkatasana, chair pose. inhale, find your drishti. lift the heels. hold the balance.
see if you can lift a little higheron the toes and hold. squeeze the knees together. feel the heat in the glutes. hands to heart's center, and fold. let's step with the left foot back. low lunge. inner leg line squeezed together. lift, crescent pose. back leg straight and strong.
big deep bend in that front knee. we're opening up warrior 2. back heel down, arms reach long. remember to open up the inner thighs. think length and rip up the mat. flip the palm up reach it back. reverse your warrior. forearm to leg.
arm reaches up. choose to either stay here. or, take the bind, left armreaches behind. and then if you'd like to travel further right arm comes behind and you find the bind. gaze is either down, at your big toe or, over the shoulder. if you're coming on bird of paradise into this side
look down at your big toe. just in case you didn't catch that. and then step it forward. alright. here's the tricky part. lift the heel first. maybe your stay here, this is a great place to be, if you'restarting out with bird of paradise. otherwise, find your drishti. and then, see if you can come upto the lift.
maybe you stay here maybe the leg goes to extension or as you can see, this is as closeas i'm getting. breathe. and then slowly lower the foot down,with control. if you're with susan, you'll start to come forward ontoyour mat. and then we'll all finish in the forward fold. we're gonna take one more vinayasa.
inhale, to slowly rise all the way upto standing. continue through the exhale, as the armscome up and overhead. inhale, breathe. exhale, swan dive forward. engage the abs. here we go. plant and hands and either hop to your low chaturanga, or you step it back. inhale, up dog.
and exhale, press back.downward-facing dog. really nicely done. 3 breaths here. exhale. and again, deep breath in. one more time, inhale. inhale to drop the knees. and then press back to child's pose. take a moment,
because we've got a huge cardio circuit coming up with susan right here. take a nice deep breath in. alrighty. susan's got an amazing kick-box cardiocircuit for us. so let's grab some water first. and then we'll switch up.are you ready? water bottle makes noise. fun. sus: alright guys we've got a really fun anddynamic
cardio kick-boxing circuit to do next. we're gonna be doing 8 counts. so we're gonna start off with 2 jumping jacks to a burpee. hop up to a fighting stance.jen: i'm excited. sus: jenn's excited.and then jab cross in the end. are we ready, jennifer?jen: yes ma'am. sus: alright. we're gonna do this 12 times guys. ready?here we go.
and jack, 2, out, up, jab cross. and jack, 2, down, out, in, up, jab cross. jack, 2, down, out, in, up, jab cross. jen: i'm left handed, so you'll guys will noticei'm doing it differently from her. sus: down, out, up, jab cross. jack number 4.down, out, up, jab cross. jack, 2, down, out, up halfway guys. here's 7.
down, out, up, jab cross. 8. down, out, up, jab cross. 9.we're worth it, jen. jack, 2, down, out, up, jab cross. deep breath in. now, we're gonna take 2 upper cutsfrom the front. 2, elbows to the front, step back to guard. 12 reps. up, 2, pull it back.
up, 2, down, pull it back. up, 2,jen: these are fun. sus: back.up, 2, down, pull it back. up, 2, elbow, return. up, 2, elbow, bring it back. 6 more guys. elbow, pull it back. up, 2, elbow good.
up, 2, elbow last 3. 1 2 pull it back. up, 2, elbow, back. last one. elbow and back. those are fun.jen: i know. okay guys, now we're gonna go into 4 jump lunges
to 4 alternating back kicks. let's start with the right leg back. hands in guard position. we're gonna jump lunge for 4. and then kick straight back, for 4. ready, jen?jen: yes i'm. 1 2 3 4 and right, left, right, left. step back on the right.
round 2. back on that right.here we go. round 3. back on that right. and back. 2 3 4 kick back.2 3 4 and back on the right.go. 1 2 jen: if i stop, i'm never gonna start again.sus: 3 4
sus: i'm excited. step back on the right.go. back on the right.here we go. 1 2 3jen: you guys working? sus: 4.i am. go. back on the right. go, jenn! 2 3 4 kick back.2 3
2 more guys! back on the right.go. kick.2 3 back on the right.let's go! kick back.2 3 & 4 jen: oh yeah! sus: bring it down to the mat.jen: these are great for the booty. basic sit-up. hands are in that guard position.
fist under the chin.we're gonna come up to a sit-up. jab cross. and 1. we have 20 of these. 2 3 & 4 inhale down, guys. exhale, lift. here's 5 6. now we wanna make sure that our low back
and glutes, don't lift off of our mat. exhale, as jennifer is, on each punch. good.halfway. 11 12 13 heels down, guys. press up.14. inhale down, lift it up.15. 5 more. here's 5
and 4 3 2 & 1 nice job. alright guys. we need to grab a sip of water and take it through the whole series again from the beginning 2 jacks, the burpee, the upand the jab cross. ready for those jacks, jen? jen: oh yeah. alright. 2 jacks.
here's 1 2down, out, in, up, jab cross. go. 2,down, out, in, up, jab cross. 3.down, out, up, jab cross. 4.down, out, up, jab cross. 5.down, out, up, jab cross. 6. jab cross. 7. and 8. 9. almost there, guys. 3 more. stay strong.
last 2.here we go. down, out, up and one more. we did 'em all.jen: we did! sus: i was in the zone. alright. now. we have those upper cuts to elbow slam. 2 upper cuts in the front. elbow slam in the back.
ready, jen?jen: oh yeah. 12 reps.here we go. 1 2pull it back 1 2slam and up, 2slam, back. up, 3 up, 4, back uppercut, and boom.bring it back. up, 2
halfway, guys. pull it back. up, 2, slam, back up, 2, slam 3 more. up, 2, slam, back. slam, and bring it back. now we have those jump lungesto back kick. we're always gonna start withthe right leg back.
step back with the right leg. jump lunge for 4, alternating back kicksfor 4. put the hands up in guard position. and here we go. back on the right.round 2. and kick, 2 3 right leg back. and kick2 3 4 step it back.
right leg back for 5. and 1 2 3 4 kick back 2 3 4 right leg back for 6. kick back2 3 4 right leg back, 7. go!1 2 3 4 kick2 3 4 bring it back at 8.hit it, jen.
sus: 2 3 4 sus: back. 2 3 4jen: i don't take myself too seriously. sus: i don't take you seriously, either. 9! go!1 2 3 4 and right leg back for 10.go. kick 2 3 last 2, guys. step it back.go. kick back2 3
big legs. kick back2 3 & 4 nice job.jen: yeah! let's finish up with those abs! heels on the ground guys. come back. we have sit-up for a jab cross. 20 reps. ready, jen?jen: ready!
1 2 3 4 5 6 7 8 9 10 more.stay strong. 10 9exhale on the lift, inhale on the down. here's 8 7 6 5 last 4. breathe.3 keep those belly buttons in; back flat2. and bring it down.
nice job, guys! i want you to lengthen those legs. somebody's pulling you by your wrists, somebody'spulling you by the ankles take a big inhale here. exhale.slowly roll it up into seated position. grab a drink of water. jen's gonna take us througha pilates circuit. jen: let's grab a sip of water.
sus: my heart rate's up. jen: so we're gonna startby coming down onto our backs. feet are hip distance apart. knees are bent. and we're lying down on our backs. so, just to come into the difference between neutraland scooped or neutral and imprint. so, mr. camera man, i'm gonnaturn for you for a moment
so, you can see the difference. neutral spine. is when we have a little bit spacebehind our backs. and it's when our pubic bonesand our hip bones are flat.so we can lay a cup of tea or, when we scoop the abs, we pull the belly button downto the floor. spine down to the floor. pubic bone tips, up.
it's less of a booty thingy, and more of an ab kind ofscoop. is the best way to call it. so, when we're bringing out legsup in the air and any time we're doing these abexercises we wanna maximise our power house and also protect the lower back. so, we're going for the scooping position as opposed to maintaining the neutral,here.
just like a crunch. if you've done crunches before,which if you've been working with us we know you have! so, let's bring the handsbehind the head inhale to nod your chinto the chest. almost like you have an egg in-betweenyour chin. and then curl up to look atyour knees. we're going to do 9 more ofthese. inhale, nod; hold your egg
exhale, curl up. exhale lower down. one more time with that breathpattern. inhale, nod. exhale, curl up. exhale, lower down. now we're gonna do a 2 breath count. so what that means is, inhaleto nod. exhale, curl.
inhale, lower. exhale, curl.we've got 4 more. and, curl it up. and curl it up. 2 more. 1 more. curl it up. hold here. on the exhale,bring your hands
over to your hips, palms face down,arms are long we're gonna move into the 100s next. remember to scoop the abs. flatten the back on the mat. pull the belly button down. from here, lift the legs up totable top. inhale to palm the handsdown to the floor for 5. and then exhale to still palm the handsfor 5 breathe up.
we're gonna start now. inhale.2 3 4 5 and exhale2 3 4 5 inhale2 3 4 5 exhale2 3 4 5 here's 30. 2 3 4 5 and 40. exhale2 3
if you want to ramp it up, youcan extend the legs. exhale 2 3 4 5 here's 70 get fancy. bend one knee, keepthe other straight. 2 3and switch the legs. last 10. 9 8 7 6 5 4 3 don't drop.
inhale, lift. exhale, lower all the way down,hug the knees to the chest and breathe. stay for the inhale. from here, we're gonna rock upto a sitting position. feet on the floor. just about hip distance apart. we're gonna start out withthe roll back. so, we're still scooping the abdominals.
so i'm gonna come to the sidesfor the camera man, just to get an idea. now, with the roll backs, feet are either hip distance apart or, little bit easier to bring the knees together. with the roll back, we're scooping down just to our tailbone. the arms are reaching forward. on the exhale, we're gonna roll backto the tailbone abs engaged.stay for the inhale breath.
exhale, roll forward. and inhale, stack up tall. as if you're stacking into a high-back chair. one more time, just to prepare. roll back, c-curve the spine,just to your tailbone. shoulders are down, chin is up. bring your head down to knees. and then, inhale back up, niceand tall. we've got 8 more.
reach the arms long. get your sitting bones, butt bones,down to the floor. inhale, prepare. exhale, roll back. c-curve the spine, pretend you have a beach ball,or pilates ring in your hands if you have one at home, great place to grab it. bring your forehead to your knees.
inhale, stack up tall. 7 more.exhale, roll back. c-curve the spine. exhale, roll back.c-curve the spine. we're gonna add a little bit morehere. exhale, roll back;c-curve the spine. hold, for the exhale. 3 more left. roll back;c-curve the spine.
hold, and stay for the exhale. abs are burning.stay for the inhale breath. inhale, stack up nice and tall. last 2. stay hold. breathe, maybe smile. 3 breaths in the back.here we go. stay for the inhale, 1. hold for the exhale, 2.
inhale, maintain the breath, 3. and stack up tall. good. we're gonna roll back just for a moment. hug the knees to the chest.take a little break. and exhale, plant the feet. and then come back to the roll back position. so this time, instead of a round back we're going to do with a flat back. these are a little bit harder.
so if they don't feel good, continue with the roll back. you'll get just as much work. so, mr. camera man, nice flat back, here.instead of the scoop. we're gonna reach the arms up to the ceiling as if we're holding onto that beach ballor pilates ring. it's a small movement. we will lean back, with a flat back.
look up to the ceiling. the abs with shake, it's totallynormal. and then we'll reach up still with that flat back. so there's no curving here, at all. we're working transverse abdominals. lower back erectors. and the obligues. so.ready, su?
jen: alright.we've got 8 as well. reach the arms up to the ceiling.hold your ball. and if this is too much, the hands can always be forward. inhale, stay for the breath. on the exhale, lean back with a flat back it's not a big movement. on the exhale, lean it forward. exhale, lean back. flat back.
exhale, forward. notice if you're shoulders are rising up. drop them down, draw the navel in. exhale, bring it forward. we're gonna add an extra breath pattern. just like we did.we're halfway there. think shoulders back, chest wide,lift up. inhale.you can see me shaking. bring it forward.we've got 3 more.
exhale, lean back. flat back, chest up, shoulders back. one more inhale breathe.breathe... and bring it forward. hip flexors, if they're tight you can straighten the legs to ease themoff, if you'd like. can you guys see me shaking?it's totally normal. the shaking is a neurological response to the stress. and the stress is the workout.so it's a good stress.
stay and hold for 5. 4 3smile 2 & 1 inhale, bring it up. exhale, roll it all the way back. hug the knees to the chest. those are always the good one. we're gonna give the abs a littlebit rest. then we're gonna come into somelower back exercies.
so, take your time rolling up. and then let's make our wayonto our backs. the first one is going to be a more traditional, lower back extension with a 4 count breath. so, to start, bring your hands underneathyour chin. and then the 4 counts are goingto be exhale, open the arms like a t. inhale, bring the hands underneath the chin.
we'll do it like that for 4, and then we have the option oflifting up the legs as well for 4. so we'll do 4 & 4. draw the navel in. shoulders down, away from theears. glue your chin to your hands, hands to chin,and then you lift. your gaze is at the top of your mat. as opposed to up forward, at the television.
try not to cling your neck.we're going the same thing for 8 counts. inhale to lift. exhale, open. inhale, bring it in. exhale, lower down.here's 1. exhale, open.draw the navel up to the floor. exhale, down. last one without the legs. option to bring your legs with you.
inhale, lift last time. hold. open the arms. hands under the chin. oh yeah.hold. and lower down. let's push back to a shell stretch. shell stretch is pretty similar to child's pose.
the only difference is that, instead oftaking a flat back like we do in child's pose, we round the spine in shell stretch. and the reason is,we just did a whole bunch of extension. so now we're coming into fractionto counteract the pose. the next thing we'll do is come into our swan dive. swan dive is one of my favorite lower back exercises. if you're a swimmer, this will bereally familiar to you. the inhale, is to prepare.
keep the hands down, palms down,elbows down. in kind of like sticking up position. the exhale is to lift to a hover.. so the arms and legs come up toa hover. and then the next inhale, we reachthe arms forward and back. lift the chest into extension. and then we come back to thehover position. so, to go again.
reach. lift. inhale, sweep it up. bend the elbows. exhale.reach it forward. so we'll start here. exhale, to lift to a hover, and reachthe arms forward. inhale, sweep and lift the chest. exhale, bend the elbows, come to a hover, reach the arms long. inhale, sweep and lift, you're coming into anextension here.
we're coming back to neutral here. and here.hopefully, that makes sense. lift the chest here. hover here.so you're parallel to the floor. reach the arms. if you touch your neighbor, no big deal. hopefully, you're doing thiswith your best friend. and reach.
we've got 4 more.sweep the arms back. bend the elbows, exhale. inhale, sweep. gaze at the top of your mat.bend the elbows. 2 more.inhale, sweep. bend the elbows. reach it forward. one more time.inhale, sweep. and lower all the way down.
let's take a shell stretch, here. 2 ways to do it.and i'll show you both. the first one, the elbows are bent, hugged in.hands are nice and wide, the toes are pointed. kind of like a rocking chair, a rocking horse. the inhale, is to lift up into an extension. and then on the exhale, we lower the elbows down, andlift the legs up. gaze is down to the floor.
we inhale, lift the chest. we exhale, bend the elbows, lower down,lift the legs. here's the fun part.here's option 2, you can stay there or, you can ramp it up, and i'll showyou how. exhale, hands exhale, hands. so you've got 2 different options. come on down.
we're gonna do 8. point the toes. keep the arms together and in. palms face down. your choice of arms. 2.exhale, lower down. inhale, lift.i'm gonna add the arms from here now. here's 4. here's 5.
here's 6. and last time. lower all the way down. and shell stretch, especially after that one, is a big extension of the spine. round spine. we're gonna come onto our backs. start working the abs once again. so, the first ones are going to bea roll up.
the last will be a roll over. so, we're gonna do 8 of each. the roll up, we start from the head, and come to the tail. the other way, when we do a roll over,we start from the tail, then come to the head. so, it's perfect. so, let's take it down. we're gonna do the first 4, in what's called the 4 count breath
which is an inhale to lift, exhale down inhale, up; exhale, back. then, once we know what we'redoing we're gonna go for just 2 counts.so, it's a little bit harder. so, let's bring the arms upand overhead. you can either flex, or point, the toes. your choice. whatever helps you to keep thelong leg. the inhale is to bring the armsup to the ceiling and nod the chin.
the exhale, is to come all the way upand over, reach to the toes. the inhale, is to start to come back up. and then exhale, roll all the way down. arms overhead. we're gonna do that one more time,with a 4 count. inhale, arms. nod chin.
exhale, curl it all the way up. inhale, roll it back. exhale, roll it all the way down. and i lied, we're gonna do 2 morelike that. inhale, arms up. inhale, halfway. one more time, 4 breath pattern. exhale, roll it forward, peel yourself off.
exhale, all the way down. here's the 2 count breath. so in the inhale, we're coming all the way up to our toes. the secret is to draw your navel in. squeeze your butt, and think about lengthening throughthe legs. whether that's through a point,or a flex. ready, su?
sus: ready.jen: here we go. inhale to come all the wayup and over. and again, inhale. 2 more.inhale. scoop the abs.exhale, lower down. one more time, draw the navel in.legs long. inhale. shoulders down. one vertebra at a time. oh yeah.
alright.let's give the knees a little hug. and then we'll come into our roll overs. roll overs; we'll start with a 4 count breath for 4. and then we'll go into a 2 count breathfor 4. so, with our roll overs, we're gonna start with our legs long. and the palms face down. the inhale is going to bring thelegs up towards the ceiling. the exhale is bringing the legsup and overhead
so the legs are parallel to the floor. inhale, to slowly roll down one vertebra at a time,until you feel the tailbone down. and then the exhale, is to lower the legs all the wayback down. 3 more.just like that.. exhale, up and over. inhale, start to roll. you have a choice of rolling all the waydown to the ground.
or it's a little harder to stop at a diagonal. so, i'll do that choice for you here. inhale, start to roll down. and exhale, you will notice that my legsthis time just come to a diagonal. little more work here.last time. inhale, hinge. inhale, roll. exhale, diagonal. last 4.we're inhaling all the way up and over.
here we go.inhale. 3 more.inhale. last 2.abs are shaking. last time.inhale. roll up the diagonal if you're holding here for 3. knees in; hug it in. let's reach the arms all the wayup and overhead. legs long. take a nice stretch for the abdominals.
good. let's sit up.using our roll up. inhale the arms up to the ceiling. roll it all the way up. and then let's come into the sittingposition. alright. so, i saved the best for the last. this is rolling like a ball. this is probably the most funpilates exercise. so, i'm gonna come to the side onemore time and show you how it looks. the inhale is to roll back.
the exhale, is to come up. and the goal is to find balance on your sitting bones. so, choices for the hands, one is underneath the knees. which is, i would say, the easiest to do. 2, is the hands down at side of the shins. 3, is hands by the feet. which is going to be hardest, you're the most tough.
you're using that scooping like actionin the abs and you're working abdominals, obliques, lower back erectors, glutes, shoulders... it's an awesome exercise fortotal body. so, the way it goes, and it's quick so you'll see itin a second. you inhale, just to the shoulder blades and then you exhale to this positionhere. think about chest forward, shouldersback
although, if you're arms long, you're keeping the abs tight, it's okay so, little prep. inhale, roll the the shoulders. exhale, up. find the balance on the tushie. it's a lot harder than it looks. very easy to tap down. so, we've got 10 of these. you have a choice.you're either holding here.
at the ankles, or, at the heels, which isthe hardest. i'm gonna start here, and then if i'm doing okay you'll see me move down. remember, i'm working as hardas you are. ready, su?sus: i'm ready. jen: lift the heels up. chest is forward.
and we roll back. inhale to the shoulders. exhale, lift up. 1.see you already caught it. exhale, lift to no toes. good.inhale. 3 4 harder at the heels.5. and lift.6.
one more. 7.no touch toes. so close! and for 8, find the balance.2 more. and 9.we're gonna hold on 10. hold it up on 10. hold, hold, hold, hold. inhale, squeeze knees together. exhale, roll all the way back. and arms, legs long.
oh yeah! so, i got the heart rate back up. because susan's gonna takeit even higher. so let's get ready for another cardio blasting series. and then, we're gonna switch it up. alright everyone. let's start with a nice, long inhale.
legs long in front of us. tummy in, belly button draw into our spines. shoulders down and back.and we're gonna inhale arms straight up. and as we exhale, we're gonna forwardfold reach for our toes, shoulders downaway from our ears. and if we can't get to toes we're going to shins, or ankles,or knees, wherever our body allows us to. and here we're gonna take a bigdeep breath in through our nose
we're gonna exhale and just try to bend down just a little bit deeper. keeping those shoulders down. feeling really great about all the hard work that we've done today. and then we're gonna roll it back. one vertebra at a time, to a seated position. let's take that right leg and we're gonna cross it overto that left leg. with our left elbow, we're gonnagently
go right above that right knee and push it out and away from us to the left side. shoulders down and away from ourears, nice and tall. and we're gonna turn and lookover that right shoulder. let's stay here for one deep breath in. good.turn it back to center. extend the right leg out. let's take the left leg, cross it over the right.
right knee right above-- i'm sorry, right elbow right above thatleft knee. we're gonna push that left knee outgently. and shoulders down, nice and tall. slowly turn, looking over thatleft shoulder. nice, spiral twist, here. working out all those kinksfrom our hard work today. alright.now let's bring it back to center. i'm gonna have you go to stacked knees
so just swing your legs around. sit comfortably in front of your mat. we're gonna inhale, the right arm straight up, big deep breath in here and we're gonna exhale.reach it over to the left. nice lateral bend. you can haveyour left fingertips on the floor for balance. let's take a big deep breath, here. as you exhale, try to bring that stretchjust a little bit deeper. thinking about picking your ribcageup away from your hipbones.
and let's bring it back to center. same thing on the left. inhale up on the left hand. exhale, reach it over tothe right side. and let's take another deepbreath in here. exhale, try to bring that reach alittle bit deeper. again, the ribs up away fromthe hipbones. and let's bring it back to center.excellent. let's just bring our right earto our right shoulder.
dropping those shoulders downas low as we can. and then just turn the head 360, big circle,chin to chest, nice and slow. feeling every movement. coming back, right ear to rightshoulder gently place our fingertips above our temple on the left side.and pull that right ear down to our right shoulder. again, very gently. left fingertips are reaching forthe floor.
and then let's just change it over to theleft side left ear to left shoulder. excellent. let's put our palms flat on themat, in front of us. let's step our knees backso we're in a nice flat back position. and let's just stretch our that low back, after that work with jenniferwith a little cat cow. so let's round it up.tucking that chin to chest. and hold it here.big stretch up, round like a rainbow.
and then exhale, flatten the back out, look straight ahead. and let's inhale, round it up. we're gonna go through 4 of theseguys. here's number 2. and exhale, flatten it out and look forward. big inhale here. and exhale, flatten it out. and one more big deep breath in. great job guys.
walk those hands back, and we're gonna take our right legand we're gonna bring it forward. so we're in a lunge position. i'm gonna ask you to curl your toesunder on that left foot and lift that left knee off the mat. the left hip, we wanna bring it forward. tucking it forward, so our tailbone is parallel to the floor. and we have a nice straight line from our ear,
our shoulder, our hip, and our knee. arms reach up to the ceiling. keeping those shoulders down away fromour ears. pushing that hip forwardon that back leg. tailbone parallel to the floor. fingertips up high. and we're gonna bring thosearms down. step forward to the front of ourmat. and grab that left foot for ourquad stretch.
so find your balance. maybe a little spot of the floor that youfind to fix your gaze on. right knee stays soft. left knee is pointing straight to the ground. and release. and let's take the quad stretch on theright, since we're here already. so, find your balance. grab that left foot.
bring your heel to the glute. left knee is soft, shoulders are down,abs are in. and we're going to release that rightleg and step back into a lunge position. we're gonna sink down to our lungeposition. making sure that the knee'sover the ankle on the front leg. tucking that tailbone forward. again, having that nice straight line. ear, shoulder, hip, and knee. fingertips to the ceiling.shoulders down away from our ears.
really tucking that tailbone forward. big deep breath in. relax. let's take one more, becauseit feels so good. excellent. bring both the legs in front of your mat. lace your fingertips togetherbehind your back. squeeze those shoulder blades togetheras if you're cracking an egg and then hands down low. keeping those knees soft.
making sure we're not locking that knee joint. shoulders down and away from our ears. let's bring our hands in front. stack one hand on the top of the other. palms straight out. shoulders down and away fromour ears. knees are soft, tummy in. we're gonna take one big deep breath in here. we're gonna curl our chin to our chest.
press it out, nice round back knees soft, pressing the weightinto your heels. spreading those toes out for balance. let's bring left arm up fortricep stretch. you either want to go above orbelow the elbow joint. so, reaching those fingertips down our back. just a little bit of gentle pressure. keeping the tummy in tight.again, knees are staying soft. and change to the other side.
really feeling that stretch. walking our fingertips down our back. thank you for joining us this weekfor cardiyofit. i'm susan, this is jen. and we'll see you next week. [music]
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