Hi everybody. I'm Jillian Heso. I'm back at Pilati as any time and we're going to be working on the fitness ball today. So let's get on the ball. Uh, if you're at home, make sure that your ball is fully inflated so that your hips are not sitting below the level of your knees. We're going to be doing a lot of bouncing. I love the ball because it's a lot of work to find your center. So I'd like you to concentrate on rhythm and breathing today as well as balance. And we're going to start with some deep breathing.
I love the Ron Fletcher ProQuest of breathing. So we'll be incorporating that today. And we're going to start with slow, deep breathing in for five and out for five. So let's just place the feet if you haven't already, hips with apart. So your thighs are shooting straight out from your hips. And just take a look at your feet for a moment. Lift all five toes, spread the toes apart, and feel a tripod between the big toe, the little toe and the heel.
When to take one hand to the front of the low belly and one hand you can take the back of the hand to your low back. And I want you to begin with that famous cue of Navel to spine will be breathing in for five counts through the nose, exhaling out for five counts through the mouth. Concentrate just on breathing into the belly. So don't worry if the belly expands to begin with. On the inhale, we'll do four sets of belly breathing. So begin by exhaling all your air out.
And Inhale, ready? One,
The heels of the hands are on the hipbones and the fingers. I like to call this the magic fingers are emulating your transversus abdominals. So again, belly breathing in for five and out for five, but as you draw front to back, you're also narrowing that space between your two hip bones and drawing your two sit bones. Ron Fletcher like to call this the bolt. So we're tightening the bolt from the sit bone to sit bone as well as the abdominals here and again, growing taller. So exhale all the air out once again,
Exhale, two, three, four, five again in two, three, four, five. Exhale, two, three, four, five, two more in two, three, four, five. Exhale, two, three, four, five. Last one in two, three, four, five. Exhale, two, three, four, five, hopefully or taller.
Now leave one hand on your low belly and please one hand on the chest. We're going to do a cycle of breathing now in the vertical alignment, so holding the lower belly wall in, just concentrating on the breastbone lifting for four sets. Exhale all your air out and inhale. One, two, three, four, five. Exhale, two, three, four, five. Again in two, three, four, five. Exhale, two, three, four, five. Breastbone, rises. Two, three, four, five. Exhale, two, three, four, five.
Last set in two, three, four, five. Exhale, two, three, four, five. Very good. So now we're gonna combine. This is a big inhale in for five through the belly ad. You're still inhaling five through the chest. You really full of air.
Exhaling, front about side to side, low belly for five, letting the chest fall for five. So this is breathing in for 10 and out for a 10 yes. Xcel all your air out and low belly in. Two, three, four, five. Add chest, seven, eight, nine, 10. Low belly, two, three, four, five. Chest falls, six, seven, eight, nine, 10 again in two, three, four, five. Add chest. Good. Exhale. Belly, two, three, four, five. Chest falls. Good. One more in two, three, four, five.
Lift the chest. Good. Low belly. Don't lose the height, but dry up the chest. And last time in two, three, four, five and chest. Good. Exhale, belly and let the chest fall. Good. Very nice, very nice. Feel that verticality front about side to side throughout the class.
Don't fall off the ball. So now we're in a change it up. The arms are going to reach down and we're going to start bouncing.
Day Four. You can smile. You'll all look so serious. This is fun. Six and seven going for 10 a nine. Nice rhythm and 10 tossing front arms up and back. Let them swim. Inhale and exhale and three exhale and four.
Exhale, shoulders down as the arms gum up and six keep your seat. Seven good people a
Four press through the air with the palms of the hands. Six, seven, eight, nine and 10. Ready for tosses arms, front and back and front and back. And three,
I'm forward and find your center. Now we're all going to go sideways. Ready and jump to jump to jump to for your all bleeds jump. Try and keep those feet parallel. Four and five don't fall up. Six seven. It's twisting. Eight almost there. Two more. Nine and 10 and jump back to center.
Now are you ready for the big challenge? We're going to rotate around. Let's have everybody go to the left. So let me just show you what's going to happen. Inhale to exhale. Two. Yeah. And we go about six sets. Keep pouncing six sets til you come all the way around and then we go the other way. So let's breathe.
Two sets to prepare. Ready? Open, left. Inhale to exhale. Inhale. Exhale. Two, three sh, or almost around five. We'll wait for you and six, hold other way. Inhale, exhale. Inhale. Exhale. Three, four, five. Good. Everyone's there. And six hall. Good, very nice. And slowly stop balancing.
Arms out to the side. Feel it. T of energy. By T, I mean vertical, straight up through the crown of the head. And now dropping the shoulders down, reaching horizontal, and flip your palms up for me. We're going to do cat backs. So I'm going to turn sideways here and we're going to make a nice c curve shape. So as if someone punched you, take a big breath and exhale round and scoop your sit bones under. Drop the crown of the head. Really stretch it out.
The backs of the hands are together. Inhale, slice the thumbs backwards, palms up, arch, all the way through. Look up and exhale, right. Stretch that back out. Now that we're warm, inhale, slice, and exhale and inhale, slice. Keep going. Exhale, round. Watch your shoulders, inhaler. And once again, exhale rum and inhale arch and focus the ice straight ahead. Bring your hands to Simon says. Alright, now hold your vertical line. We're going to do shoulder rolls. Inhale, touch the elbows. If you can. Exhale, open the chest. Inhale and exhale. Five circles. Three, opening the chest without popping the ribs.
Four and five reverse from the back pack. Squeeze the shoulder, touch the Elvis in front of you can. Inhale and exhale and inhale and exhale. This is for one more and bring the hands, palms up on the thighs. Now this is a bit of an isometric. We want to press the palms open. Press the shoulder blades open, lift that breastbone as we did in the breathing.
Good the focus your eyes straight ahead. Inhale and drop. Just the chin to the chest. Exhale, focus the eyes straight ahead. Lift the head without crunching. Hale and Exhale, look, center, repeat. Inhale down. Exhale, center. Inhale, lift. Exhale, center. Two more sets. Inhale and exhale, and inhale and exhale. Last time.
Inhale and exhale and lift. Now we're tilting, so drop one ear without moving the shoulders. Inhale, exhale, center in here. Exhale, center. Keep pressing those back of the hands down. One side might be tighter. Two more sets in here. Exhale, center.
Keep your eyes focused so you don't space out. Good. All right, now we're looking out the window to the ocean. Inhale, exhale, look. Center. Inhale, exhale, center. So this is, the eyes are panning like a camera.
We're doing a circle all the way around. Exhale, halfway around. Inhale as the chin drops, roll it around. Exhale as it comes around to more up in around. This is to relieve all the tension from driving, texting, and roll the head up. Reverse drop down. Inhale, we're doing four rolls. If you're a little off on the time, inhale and exhale in the reverse. In here. Exhale. Try not to grind, but lift the ears away from the shoulders.
And I'm on my last one. Inhale, exhale and roll the head up. Very nice. Good everyone. Alright ladies, so now we're going to begin with our rolling down. So we're going to take our arms straight front. Inhale, and as you exhale, you can turn your palms up and start walking your feet forward. Scoop out the low belly income to basically breathing 100 position and then walk yourself back up. You're in a c shape and then sit up tall. Pretend you're pressing down two columns of air with the palms. Inhale.
Exhale. Turn the palm scoop out and roll down to the a hundred position. Good. Inhale. Exhale, roll back up. Navel to spine, sitting tall. Two more. Exhale, curled and down. Walking those feet forward. Inhale and exhale, rolling back up. You'll notice when your buttocks come off the ball, you've got to work that junction area. I like to call it the junction where the buttocks re meet the top of the hip. And one more. And this next one, we're gonna stay down there and take a breath.
Exhale, roll down. Good. Take a breath and come up just a little bit. Now make a hug, a tree shape. Good. Everybody, take a breath in and reach back behind your diagonally and come up right and I other diagonal. Inhale and exhale. So let's inhale. Rolling back. Exhale, coming up. Inhale, rolling. Back sweep, release, sweep. Follow your hand with your eyes and come up. Focus the eyes
And exhale. Inhale
Press the pelvis up to the ceiling. Really work this junction area where the buttocks meet the top of the legs and let your palms just hang open. And we're slowly going to imprint one vertebrae at a time. Down the hill. I call it the hill. Rolling the spine down so it feels a little bit like semicircles when we hang the buttocks down into the springs, take a breath. Exhale, roll the hips back up, and inhale. Exhale, roll the spine down. Really let the sit bones hang.
You might have one side tighter than the other. Use gravity and press it up and roll it down. Inhale and exhale. So now we're going faster. Rolling down in here. Exhale work. That junction, both hipbones even your head should be supported on the ball and relaxed and I lost count. But we'll do about 10 inhale and we'll call that six. Inhale. Exhale, seven inhale should be activating the back of those hamstrings. Two more. Inhale and exhale.
Really imprint the spine. Last one down and press the pelvis up. Little booty press with quick percussive breath.
You want to come into a small [inaudible] not a real first position. And we do 10 more presses with the booty. Press ready. Inhale, ruler. Exhale. Roll the spine down. Imprint into that ball and roll up in here.
We at the bottom nine. And this last one, we hold 10 little pulses. Ready?
Soften the elbows and hands into hug a tree. Inhale, let your breastbone rise to the ceiling. The arms open. Exhale, draw the breastbone down into the ball too. Close. Hug the tree. Inhale. Now if you're doing this at home, you can grab some weights. Make this even more challenging. Inhale, exhale, and four, pull the breastbone down to close those arms. Five, six,
Inhale, exhale, back to center. Inhale. Exhale, back to center. Now both arms back. Inhale, let them spill. Open around the ball all the way around. Full arm. Circle back to the hips. Inhale up. Exhale, circle one more in this direction. Inhale, exhale, circle and arms are up. Reverse spilled down by the hips. Palms open up and around.
Shoulder blades down the back. Three circles. Inhale and exhale. Last one. Inhale and exhale and walk yourself back now so that your head is hanging off. Hands behind the head to support. And we're going to do a few little crunches. So here, let yourself lay open, support your head, feel how the ribs are open.
And what we're gonna do to bring the body up is tighten that belt across the low hips and pull the rib cage down into the ball to bring the body up. Ready. Inhale, exhale, abdominals, rib cage rolls up and back down. Inhale and exhale, pull it together too and hang open. So we have a decline crunch happening here. We go down the hill on the inhale, exhale to come up. Inhale, make sure you're not yanking from your head and neck, but really tightening your belt across the low hips and the to come up.
Let's do three more, two more. Exhale up. Inhale down, exhale up. Stay there and let's do a little sniff, sniff. Come a little higher, Kaitlin. There you go too.
This is five,
All right. So here we are in our Nice Bridge and for the folks at home, we magically have mats now and we've set them up so it takes some time to get your mat rolled out and we're going to roll up people gracefully somehow and come to the mat and we're going to flip over onto our stomachs on the ball. So depending on the height of your ball, we're just going to hang over for a minute and relax in the other direction. So just drape yourself over the ball and just
So really stabilize your pelvis into that ball. Take a breath and lift one leg reaching out long behind you. You can point the toe nicely and touch it to the floor four times lifted up and touched down. Keep getting longer as you reach up and don't just give into gravity. Reach out as you come down one more and bring it down.
Took those toes under other foot. Take a breath. Stabilize yourself against the ball. Lift and lower and lift. Reaching out and lower and lift and lower. Once again, lift and Lord both toes sets up, toes tucked under. Now this is a little harder.
Stabilize and lift one arm overhead like swimming and lower it down. I like to lift the arm and face the palm in. It helps me stabilize down that trip. Easiest four times. This is three and reach it out and four and notice it may be harder on one side than the other. Lift that second arm and lower. Notice all your little shifts in the ball that you have to do.
Hold it for a moment and then roll to your knees. Ready, take a breath, stabilize and lift and draw that ball. Wrap yourself around it, drop it all the way into here. A lap. Okay, relax your toes back there, Katelyn. You can relax now. Really contract it should feel like stomach massage here. Really scoop out. Draw that balling close and tight. Become one with it. Take a breath and you're going to place it right in front of your knees in shootout to push up knees on the ball. Hold it there.
And just like Swan, dive on the Voyanta chair. Now lower yourself in a plank so the feet go up as you inhale, lower down. Exhale, press. Inhale. Exhale, press, stabilizing. Reach am for. Perfect. Yes. Inhale, exhale, press six.
Take a breath in and you're going to bend your knees and draw yourself into a pike war and extended out schoolies the inner thighs. Together. It'll help to
Now for the bold and brave. We're going to shoot out again either to the knees or to the toes. If you want a more challenging pike. Ready, take a breath and shoot out. And if you can walk farther out
I'm sort of halfway on my shins. Three and press four and Chris and six hang in there. Seven. I hope everyone feels it. Age Two more na and,
Good. Very nice. So drape yourself once again over the ball with the buttock slightly behind the top of the ball. Now your elbows may be slightly bent or straight depending on how long your arms are and how higher your ball is inflated. We're going to do leg extensions, back leg extension. So squeeze your legs together, slight turnouts, little PyLadies V and reach out on an inhale and exhale.
Just fold at the hips. Touch the floor and reach and
She for sure.
Exhale, extend high on that diagonal. And then beep, beep, beep feet as you press up to plank. So we [inaudible] inhale, kick, kick point, and exhale, presser. And Inhale, kick, kick point. And P p. P. P. P. P. P. Just one more kick, kick point. And P p. P. P. P. P. P. Once again, draw the ball into your lap. And we're going to prepare for sidelight kicks.
So let's come to the side of the ball and you're going to lean against the ball and have the other leg straight out with a flexed foot and find the height that works for you. We can prop the head up here. I do have a choice where you're going to place your top arm, just like sidelight kicks on the mat so it can be here that will help stabilize you. This is the most difficult and I like to have my hand here on the hip so the foot is parallel and we're gonna flex to lift the foot up in the air. Flex up point, lower down and flex up point. Make it longer as you lower good and three point lower down and for stabilize on that bottom leg. This is five point lower down now. Lift pointed.
Point, flex, lower point, flex down, keep reaching
Three, four, five, reverse. Five, four, three, two and one. Good. Now both hands behind the head. You can flex that foot again to help stabilize you. Situps ready? Pulling that rib down. Lift off Warren and lengthen
10 Times five, lengthen as you come down. Six, seven, eight, nine and 10.
Take your top hand and give yourself a pull Bree. And you can roll face down onto the ball and you're going to change sides, which I'm not going to do, but we're going to keep going. So place yourself the other way. I have the microphone on my hip. Good. So choose your position. One Hand behind the head. One Hand on the hip, good.
And the foot is flexed and you're resting on the outside of the foot. Good. And lift that foot. Flex point, Angelo and two point and low and three point and lower. Good and four point and lower. One more. Five point. And Lord, keep it pointed. Lifted point. Flex, reach out of the heel to lower and two, that's it. And three, lift. Reach out. Good. And four and five keep it up there. Flexed parallel leg kicks.
Little inhale, chew point. Exhale to the back to flex point and three and reach. Good Caitlin. Four and point the back five double palsy. Inhale, exhale to the back so it's sniff, sniff, blow for more. Shit's hard on the ball. Three, you're losing altitude. Juliet. Two and one good. Hold that leg there. Little circles. Ready. Front.
One, two, three, four, five, reverse. Two, three, four, five. Reach out of the leg. Lower down, flexed both hands behind the head for situps. Ready? Pull those ribs together, Kaitlin. And Ready? Lifting war and lower. Beautiful. Good. Two. Nice ladies and three, maybe we need this a little more under you, Huh? Four yeah. You falling off. Is that better? Yes.
And five and six. Left Rib Juliet. Yes. Seven. There you go. And eight and beautiful. Gen Nine and hen. Good. Ready? Double whammy. And the leg and the body. Ready and lift one, get longer as you pull away. And two and three. There we go.
And four better and five get longer, get longer. Six length. And as you go down, flex that foot. Seven, reach out of the heel. Good. Eight. Oh she sweating. Nah, nine and 10. Good. Drape yourself over the ball. Give yourself a nice reward. That was beautiful ladies. So we're now going to do spine stretch. I'd like you to sit on the mat facing one another and we can open the legs just a little wider than we usually would. And this is kind of a cool demo.
So just relax. The feet are pointed. I know the balls are a little bit high, but we want to press the shoulder blades down and lift the heart center. Okay. And we're going to contract into a c shape, pushing down on the ball, flexing the feet, take a breath in. Exhale, press down and reach out. Roll that ball away from you, stretching that c shape, point the feet as you inhale and stack the vertebra up. And again, exhale, contract, press, and point. Inhale, really press those shoulders down and focus the eyes. Exhale, press, ah, and inhale. Rule it up. Annex, heel, press, and inhale, roll up. Just one more. Exhale, scoop and reach and roll it all the way up.
Good. Nice. Very nice. So we're going to lie down now and position yourself so that when you lie down, you can have your head at the top of the mat and you're going to take the ball. Hopefully you're not sweating too much with flexed feet and squeeze in just a little bit there. Okay. And press your hands down at your sides. Squeezing in. We're going to bend the knees. Inhale, exhale, extend. So here's your footwork. Inhale and exhale and three, press the shoulders down, and four.
And you probably guessed we're doing 10 and five,
Circle down in a way. Exhale, back to center. Other way. Inhale, exhale, back to center. Inhale, exhale, squeeze the air out. Inhale, and exhale. One more set. Ladies almost there. Inhale and exhale. Last time. Inhale and exhale and bend your knees. Take the ball in your hands and place it down. Feet on the ball. Okay, let's turn out slightly.
So we're going a little bit of a frog feeder pointed and just some leg and foot work here. Take a breath and extend your legs out and draw them back. They know frog two and and three so this is your little cool down and for just like we're on the reformer fi I laid soft six, no strain, seven a eight, nine and 10 draw it back in. Bring your feet together, toe tips on the bowl and 10 in parallel. Ready, press out and pull back and two and pull the and three and pullback. Squeeze those sides together. Wrap the top of the thighs around my balls, getting away from me. Six and seven.
Eight two more. Nine and 10 hold it out there. Adjust if you have to. I need to pull mine in a little bit. We're going to do a pelvic lift. Last exercise here, so take a breath, press down into the ball, tilt the pubic bone, roll the hips up, check your balance, see if you're centered. Hold it there and take another breath and roll down. Once again, slow. Take a breath. Exhale, peel off from the tailbone, press up long and strong. Inhale at the top. Exhale, roll down once again, and we're going to hold it. Press up.
Little balance check. Let's do the leg pull. Exercise. Flex in the air point reach. Inhale, flex, double pulse point, reach and flex two and point. Let's hear some breathing.
And last one, bend your knees and walk your calves up onto the ball. And we're going to take one hand to the low belly. One hand to the chest, to the heart center. You can close your eyes if you like. This is our breathing to cool down. So as we begin class, we're going to breathe just into the low belly. Four, four, set. Exhale all your air out and breathe in for five. Ready? Inhale. One, two, three, four, five. Exhale, two, three, four, five.
Just the belly. Two, three, four, five. Exhale,
And the chest wall again. Belly,
Good. Beautiful belly.