Hi, I'm Andrea and I'm here with my friends, Ethan and Karen, and we're going to explore one of our reaches in the pilates method under the two way stretch, we have a upper body reach and a lower body reach, and today we're going to use all of our fundamental exercises on the mat, sorry, on the reformer, the mat, and a couple other places to really investigate how to make every exercise, every formation of our upper body into the same reach that we're going to hit in the stomach massage. But first, let's begin at the beginning. So I'll let you stand next to your reformer. Stand very tall and stand right in front of where you're going to sit at the end of the carriage. Yes. Lift your stomach in and up and then sit without using your hands and you're going to lie back in one motion and your feet will go on the bar.
I love that you both have your legs down. Use your stomach, reach forward, up and forward. Come up to your hundred and now keep that idea as you pumped that you're reaching. So it's not just up and down. It's forward, up and forward.
Way Forward from here. From the low back on the side. Yes. That's fantastic. Yes. I'll let you keep count. I cannot be trusted when you've done a hundred keep thinking that your reach is happening. You're just going to be going the other direction. Nice. Take your handles in one hand. You'll sit up and turn two springs, come off on the outside and then add your black straps and we'll do the frog and the circles.
And then when you get this black straps, make sure the handle doesn't hit you in the head and lift up your feet to place them into the straps the springs should not open. And then let's put your clips on the outside so that this metal clip, you don't want it to come undone. So that's why it's not in any of these handles or on her near her foot or anything like that. You're awesome. Okay, so now let's build in the reach in there again. So just reach up off the mat wherever you need to to get it in there. That's great. And then keep that in there and place them down again. Yeah.
And now let's do the circles. You're going to do five in each direction, and let's make the circles not hot, not wider than the reformer. And you're going to make it just as high as the shoulder rest. So you're going to go down to your own shoulder together and just above the shoulder rest. And when you keep it in this range at first, actually not just at first, but it's going to give you a little symmetry check when you hit the reverse direction.
Be careful as you take them out, you'll put them in the wall behind you. You don't want any metal parts to hit you. And at first it will be a little bit awkward, but the main event that is nothing, nothing hits you in the head. And then eventually you'll get very efficient at it. Hang up your handles for the long box. You're going to step off, change to one spring in the middle,
There'll be no noise. Okay. So even though you're on your stomach now, you're still in exactly the same position of reaching. So reach to the strap first and then the muscles that reach are going to do the exercise. You're going to push down on the strap and lift yourself into the arch shaped and then control your return. Yes. Do two more. You guys put yourself on the box and really good spot.
So if you need to do any reaching forward to get that, but the grip kind of kind of help you as well. And actually this grip is very advantageous because if you can make the grip with all of your fingers, especially the pinky finger, it's going to allow this to help you use this to hold you up and not so much of the arm. So let's go. You're going to press out the heels, reach forward, and then they lift and you come in and we're going to do it 10 times. Keep your control. And as long as it's not wild, keep us nice, steady, brisk pace.
Make your strap super tight and let your legs end up about hip width apart. You could back up a little bit more I think. Yeah. Okay. So now you're going to use yourself as your own apparatus. So use your reach to and you and the fact you get to touch yourself versus an apparatus. Same thing. So roll back and keep the region there even if you have to sort of get it by reaching forward. Although that looks really quite nice what you're doing.
Sit Up really tall, you're going to be a little bit up and forward and then you're going to reach with straight arms, the pole up and forward and just keep it where you can sort of see it in your periphery just a little tiny bit. Yeah. And then grow a little taller. So you're reaching from the low back all the way up to the fingertips and then you're going to lift the low back. Like it could come up to the fingertips as you go back and forth and then come all the way back home again. Go again.
So pull into my hand on your back more, more crazily. Yes. Good. Keep that in there when you go back and now pull the stomach in and lift your back over it. Good for you. If you've done five iron, respect you, we'll go to the next one. So let's go down the reach again. So reach down and forward. So just within these three exercises you get a lot of practice going up and down. So reach up and forward.
So now your side bend is just going to be your up and forward. Lifting your sides of your waist, up to each respective hand. And now lifting yourself back up so that your back moves, not the arms and the pole, I should say. Your back moves the arms and the pole and return. And I liked that you're all exhaling. You ended the side.
So your reach is going all the way up to your hands. Good. And then bring that leg down and we'll do the other side. That's the good news about the tree. There's always two sides so I'm going to watch a little bit more on this side.
Let's take the short boxes and the Poles away and then we'll come back for the elephant. Yes. Head piece up to springs on on the outside and then the way you'll get on, you'll get on hand, foot, hand, foot. The carriage doesn't move and you come exactly to where your position is. So now we have a little bit of a different experience of the reach because now we're not sitting or lying down. So let's do a little bit of the elephant first and do grip the bar.
Make it feel just like the elephant. And then let's do 10 10 and 10 of this exercise.
So now keep it up there and Ethan, you keep it up even a little more. Great. So now from your reach, stretch long with your legs, all the way out, straight legs, all the way in, all the way out, all the way in. Good. If you get to six or seven, that's plenty lovely. You may step off and then without your hands you'll sit and lie back. It's nice to always lie back after that exercise. Oh yes. I'm sorry. We will add one more spring for running.
Here we are at the mat and let's stand facing the end of the mat. With the moon boxes, we're going to descend to the mat with control. And this is actually a little bit of kind of the stomach massage that we did in the reformer, but now in a little bit amped up version, shall we say. So I'm gonna let you stand on your mat. Yes, lift your waistline, cross your arms and feel like when you lift your elbows, it helps you lift your back so that it's the reach disguised. Yep. And then keep your head on the ceiling, push on your foot bar and sit down.
Wow. That was very nice. So you stuck the landing pretty well, I have to say. So we've already done the hundred. I'm, this is good news. Let's put our feet in the strap and you're gonna lie back. Actually, let's actually look at two versions of the roll up. So let's look at this more. A fundamental one because it's actually good cause you can touch, you know, use your hands and have the reach a little differently. So sit up really tall, use your reach, look into your stomach, and you can almost pretend it's the first of the stomach massages.
And this actually you could do without a strap. So next time you, before you do the next one, let's remove the strap because it gives you just a little bit more surface area to, to have contact for support on the Mat. So you're going to press your feet actually all the way down. Yeah. So now you'll be able to really stand on the way up. Still push and yeah, that's a little more exciting. Back this up just a little, but do one more like this and then we'll add the strap and then we'll turn it into the roll up. So this is rolling back just like nice. Roll up and then add your straps. There should be a poll to your right.
You'll lie all the way down the strap will be on your ankles. And imagine that your heels are gonna reach forward and that you could still kind of have a floor to stand on there. So reach to the ceiling first or even reach a little bit far down lower than the ceiling. If you, wherever you feel the stomach. And now hang onto your reachings and your stomach as you take your arms overhead like you are on the short box. Okay? And then bring the pole and the arms up to the ceiling. Yes, pick up your head, left your body from your waistline.
And it may take lots of time to make the roll up. Come from the rolling back and look this way. So you guys are giving it hell, I love it. Okay, so we're gonna add another little element, which is again, would not be added on day one. Lift yourself over.
And the premise is that between the legs going one way and the lift and the stretch of the reach going the other way, the low back gets opened gradually so that after your three little reaches it might smoothly go down to the mat a little bit nicer each time. Was that about five or 500 okay. So let's re let's put the poles down. So now we're going to look at the one leg circle and on the studio mats there are handles. And so we're going to have one like the with the arms down, just like we reached in footwork.
And then here we're going to use a dowel to make the handles. So we can do this version of the exercise as well.
And then when you finish the right leg, carry on to the left leg if you need to kind of, if the reach has gone away and you need to sort of judge the reach a little bit, feel free.
Your reach is now going to hold your ankles.
So the more that you can have the grip, very fierce, it's going to help you use your upper body. Okay, so now let's roll like a ball. Do about five or six. Very nice. And I liked that you were balancing each time your feet never hit the mat. So now after you've completed that, we're going to do a little fancy transition. So now change your reach to your right leg, the right hand on the ankle, the left hand just below the knee. Reach user, stomach.
And do about five that you're happy with.
That was very nice.
You may have an exercise that comes to mind that is different from the one I've chosen and that is perfectly fine. We are different people and things that speak to you differently, um, may help you better. So let's take a look at rolling back. Ethan, I'm going to let you sit with your legs straight and your feet against the Poles and then you're going to hold onto this bar. Use Your grip and yeah, that looks good. It's about just a little bit wider than your shoulders. That's lovely. So now you can see why I've chosen this exercise and it's not an accident that this bar is up here because this the back has to get lifted all the way up and forward to reach to the bar and Ethan grip with the Pinky side of your hand a little bit more. I like that you have your thumb around for safety of course, but keep that lifting and then your challenges that you're going to keep the lift and the reach in there even though you happen to be going backward and down. Well, Ethan made that look really easy. That was really, really good.
There's a way you can kind of make it, you can see it's already kind of the roll up and if you kind of continue that roll up shape, you might get a nice stretch there on the return. So wait, let's lift that up. The way you went down before was great. So keep it up and forward. Yeah, a little more up and forward. [inaudible]
Don't skip that spot. Good. One more.
So now we're going to do a little ending. Okay. So now at the wall we're gonna do the wall exercise called circles, which is arm circles, which we've done several different ways in our workout already. A, and this is just another, a finish that's gonna incorporate our theme for the day. So First Ethan, you're going to stand with everything against the wall, your heels, your hips, your shoulders, and probably like this with your feet touching the wall. Your back is not touching the wall. So just walk your feet forward as much as you need to, even if you have to walk far forward so that your back is yes, and you can see how he, he's almost like we were at the start of the reformer.
Okay. So now you're going to use your stomach and you're going to make a circle just up to your shoulder, out into your periphery, and then down again.
Do like five and then we'll do five the other way.
Then one more time, and he's making this look very easy. I know he's just circling his arms, but there's a lot of work in there. So now place your arms on the wall and then start to walk your feet back to the wall. Try to keep your back on the wall as much as you can. It's probably going to leave, but you're trying. And then you're going to get all the way against the wall with your heels as well. Just like you were at the top. Yes. So now take a moment.
You're going to use your muscles. You're going to try to iron out the contours of your body to make you the shape of the wall, which is impossible, but it's the trying that counts. And you just did all of that. That was great. He got really, really elongated. So now push the whole, reach into the wall with your arms and remove your body and a solid piece. So you're standing next to the wall and then relax your arms. Great.
And then you are finished. Thank you so much for watching. Um, do you have any questions on this class? Please leave me a comment. I'm happy to answer anything that I didn't emphasize, um, or questions you have about why I chose to do y. What did I did? Um, thank you so much for watching and I'll see you next time. Bye.