Let's start on our backs.
We're gonna do three rounds.
Every time I'm going to make it a bit more complex.
So make sure you press the belly in and you Lengthen your lumbar spine.
Vertebrae into the mat.
So the coccyx is towards the heel.
Arms.
Vertical like this and you're going to keep looking at the ceiling.
I know usually in Pilates it's about rolling in.
Here I'm going to just say like lift the upper body trying to keep it in a line.
Keep looking up.
And you should feel in your upper abs that contraction.
Very good.
We're gonna do That was about 10 reps.
We're going to do 15 and 20 for each round.
Then we stay like this for the legs.
And we're going to do bridge pose so for the glutes you roll up and down.
Easy,
Right?
So make sure you bring the tailbone up first and then you roll up and you squeeze your glutes.
Keep the head relaxed.
The face as well.
OK,
That's almost too easy,
Right?
So we're going to lift.
The bum up.
Keep the neck relaxed.
And you come up in a table top for the legs.
And roll down.
Next one,
The other leg.
And down.
If you have the opportunity to check in the mirror next to you that your legs are really at 90 degrees.
That's even better.
Make sure you roll the spine every time you change.
The leg as well.
It's not about.
Brushing it It's about feeling.
What we target.
So it's the glutes.
Very good.
Last two.
You can come up.
Down.
So.
Down.
So either you hold on to the leg Why not?
Relax for now.
Shake a bit the legs.
And keep your back into the mat.
You can place the hands under the buttocks,
That helps a bit.
And then we're going to place the legs like open scissors.
So about 45 degrees between both legs.
Try to keep them straight as much as possible.
You can point or flex.
Just to forget.
About the pain,
You keep that same angle between the legs.
And you bring them up.
You can bring them up.
A bit higher without moving the angle too much.
Yeah,
We'll do that later.
First,
Try to feel how it's pulling in the lower abs.
Keep breathing.
Two more.
And then we switch legs.
Maybe take a breath in between.
And the other one on top.
And you go down.
Up and down as easy as that Focus on your breath,
Focus on relaxing your face.
I need to make new wrinkles.
And that's about it.
Okay,
Three more.
This is intense,
Right?
And zero.
Okay,
Relax.
Breathe.
For the next one we're going to keep the legs straight.
Arms up.
As if you're holding on to a.
.
.
Bye.
Balloon in front of you,
Okay?
Lumber down so navel in and come up and down.
I keep looking up.
And try not to.
.
.
Bring the shoulders forward like this.
Nein.
Then you can hear my voices.
Struggling a bit and 13 14,
Keep going higher.
15,
Very good,
Relax.
Second.
So bend the knees.
Roll the pelvis.
So the nail is in.
Go up.
Left leg up.
And then we're just gonna do pulses too.
5,
6,
7,
8,
9,
10.
Hold at the highest point.
You can point and flex.
Just relax.
And slowly roll down.
And same for the other leg.
And hips up.
And pulse,
2,
3 5,
6,
7,
9,
10.
Hold.
At the highest point.
Two,
One,
And roll down and let go of the leg.
Good.
That was almost too easy,
No?
So let's try it with the leg straight.
Hips up,
Knee up,
And extend.
And we pulse.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
And hold.
Good.
Hold it there.
One and roll down.
And the other leg.
Straight up.
Get ready and press up.
Two,
Push,
Three.
Bye.
7,
8,
9,
10.
And hold And roll down.
Very good.
Relax.
And breathe.
Good.
That was it.
Second exercise of the second round.
Now let's do the third exercise.
Legs straight.
A little angle between the legs.
And we go up,
And we try to lift the hips this time.
Fort.
Bye.
7.
Eight.
The other leg,
Switch,
And 1,
2,
3.
This is the most intense.
I know.
It's like we don't just do 10,
But actually we do both sides,
So it's 20 each time.
And six.
7.
Keep the angle.
I'm losing it.
And 10.
Good.
Relax.
Breathe a bit.
Now because we do a lot of crunches for the upper abs,
We're going to try to do a bit of twists this time.
Right as usual But this time,
We're going to roll a bit to the side.
And we extend one arm further.
You see,
This one is bending a bit,
So I'm reaching to the sides.
My chin is always far from my face.
And I keep looking at the ceiling.
To try to go further.
So you really feel here.
The obliques.
One and relax It's really warm today.
I'm shooting to David.
Yeah.
Okay,
Then.
Um We do glutes.
Ready?
So.
What we can do is cross the legs like this.
And we push up.
And we just,
Two,
Three,
Four,
Five.
Eight,
Nine,
Ten and we hold up.
And again,
One,
Two.
Four,
Five,
Six,
Seven.
Nine,
Ten,
And we hold and you should feel the glutes really burning exactly where we want.
6,
7,
8,
9,
10.
Roll down.
Switch sides,
Cross the other way.
And come up,
And pulse.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
Try to make the glutes squeeze,
Right?
Otherwise,
If it's the upper body coming up,
I'm gonna.
.
.
And hold for it.
One again,
One.
We keep the right knee down.
Nine,
Ten and up.
Seven,
Five One,
Congrats.
You're done with this one.
Relax a bit,
Hands under the buttocks.
And leg straight.
Open the scissors.
And let's go,
More reps if you can.
Too.
Five.
7.
Eight mine 10.
And five more.
Change one I missed it.
Give the angle.
Four.
Five.
Six.
Seven.
Eight.
Lime 10,
This is tough for me as well.
I'm suffering with you,
Whore.
I want three more,
You can do it.
Two and one.
And that's it.
Congrats for doing that with me.
Take a good breath.
I hope it's not too warm where you are.
It definitely is here and there is no AC.
Because usually it's a cork plate.
Okay.
To stretch all that what we're going to do is camo pose so Come up onto your knees.
Huh.
Yeah,
Take a couple of breaths here so you don't see stars.
Come on the toes like this.
Left hand on the left heel,
Right hand on the right heel,
And then send the hips forward.
And stretch.
Huh.
Don't drop the head like this so you cannot breathe.
Don't keep the head like this either because it's too far.
Something nice in between.
And you breathe,
And you're comfortable.
Life is good.
And slowly you come back.
For the glutes,
I'm just going to sit like this with the legs crossed.
And.
Even if they are crossed like this.
You may feel it.
I feel it more like this.
What I do is,
The leg that is in front,
I push on the knee and I try to lengthen and just that is enough to feel my glute.
Ah.
And that is enough to stretch.
We don't need to go far.
If this is not strong enough for you,
You can always do figure 4.
Change legs.
Or pigeon.
Okay.
So try to keep the upper body long as well.
Keep pressing the hip down into the floor.
And release,
Relax.
Well,
That's it for today.
I hope you enjoyed it.
