Hi, Tracey Mallett here. Welcome to Pilates Anytime. Got a fabulous class for you today with the ball. Yes, the famous Pilates ball. We love this little thing here because it can assist you and it can make it a little bit more challenging, but most of all, it kind of switches it up a little bit, mixes it up, and that is the title of our program.
So this is why we've got that lovely ball. Alrighty. So we're gonna start standing for the first little portion of the class to work the legs. And then we're gonna go down onto the mat to work the core, the back, the inner thighs. So it's a total body workout.
All right. So clap your ball, stand up. And we're gonna start with, just to warm up a little bit, take your feet a little bit turned out, a little bit further than shoulder width apart. So we're gonna do some legwork to start with. So you're gonna grab your ball, press on the balls. You can feel your chest muscles working, elbows lifted, and we're gonna go down into a lovely plie and back.
Perfect. Let's do five more here. Five, four, just warming up. Three, two, and one, take it down back into your plie. Now adjust your beautiful form, shoulders over your hips.
And we're just gonna do a little pulse in that midway. So it's your midway, mid-range of motion, not going to fully extension, but you are working that mid-range of motion. Keep pressing the hands onto the ball. Alrighty. Feel the inner thighs working, and let's do about five more. Alrighty. So we go five, four, three, two, and hold it here.
And then extend, lifting up. Now coming into your parallel position, bring your feet a little bit close together, toes reaching forwards. Now, we go into a squat and lift, keep pressing. Now, we're gonna reach the hands forwards and lift, forwards and lift. So you're reaching towards me.
Alrighty. Let's do four more here. Reach those arms out. Four, in, three, in, two, in, now hold it here. Now little pulses, mid-range of motion. Your ears are by your biceps.
and one. Bring the hands in, lift up, straight up. Now, take the ball. We're gonna put the ball in the middle of your mats. You're gonna step slightly externally rotated.
Step. So you're in like a little plie. If you are right by a door frame or by a wall, you can hold onto the wall for balance. So in that first position, the heels are actually on the ball. Okay? Connect the heels. Hands on hips.
So if you wanna be by a wall and hold onto a wall or a chair, absolutely. Until you feel comfortable to come away. All right, let's do four more. Four. Your knees are going diagonally forward, the heels are connected together.
That's it. Gonna feel those inner thighs. We love those inner thighs. Hold it here. Now, little pulses. Pulse.
Rotate to the right, rotate to the left. Rotate to the right, rotate to the left. Four. Are we breathing? Three, two, keep the hips still, and one, hold it here. And extend up.
Ooh, shaky, shaky. And four and three and two. Are we there? Can we hold it? And then we try and extend. (Tracey cheers) There we go. Extend those legs and bring it down.
Now we're gonna bring the opposite leg back, and we're gonna transfer. Did you do that? Or did you have to move the ball around? Whatever, just get to this position. Doesn't matter how you get to it, just get to it.
All right. Are we all there now? And down, and down, and down. There we go. Love these exercises cause it's great for toning of the inner thigh. But keep the shoulders stacked over your hips always.
Up and down. Can we do it? Can we keep smiling? Let's do six more. Six, and five, and four, and three, and two. Hold it there. Can we balance?
Shoulders over your hips, extend, extend, extend. Beautiful. And then lower. And let's just take that ball. There we go, away.
We're gonna turn around to this side here. We're gonna get down onto the mat. We're gonna bend our knees, rolling down. Get the butt onto the mat. We're gonna reach our hands forwards to this position here.
Now your feet, a little bit hip width the part. Alrighty, we're gonna roll down into a lovely C-curve position. Holding there, everybody. Put your feet firmly in the floor. Now from here, we are going to continue that roll down about another inch and we're gonna draw the abdominals in up from back.
So we're gonna go a little bit faster now. So we go four, three, two. Hold it here. Curl up. Four, three, two. Now for two counts.
roll down one, two, curl for two. back for two. Now, the next one you're gonna hold it. Hold it here. Hold.
Place it in between the inner thighs. Now, we're gonna continue that roll down through the spine. Arms over your head. We're gonna inhale, exhale, roll all the way up up. Keeping that C-curve position, squeeze the ball.
Inhale, exhale, C-curve, reach forwards. Abs are reaching in opposition towards the back of the spine. Squeeze the ball. Don't forget that ball is there. And inhale slow.
(Tracey exhales) C-curve, reach forwards, and then roll down. Okay, one more guys. Inhale. Slight pause. (Tracey exhales) C-curve. Continue that roll down through the spine.
Perfect. Take the hands behind the head. Shift your hips a a little bit closer, and we're just gonna lift up and down. So you're lifting up and down. Now, while we are doing this, your tailbone is anchored into the mat, your glutes are completely relaxed, and you're using your abs to lift your head, neck and shoulders off the floor.
Three. Watch that tailbone. Anchor the tailbone into the mat. (Tracey exhales) One more. (Tracey exhales) Up we go.
Bring your head, neck and shoulders off the floor, and little pulses. Pulse. And squeeze and squeeze and squeeze. Simplistic but a little burn in those inner thighs and your upper abs. For eight little tiny, seven, six and five and four and three and two.
your lats, your serratus, those intercostal muscles are working super hard. And we're inhaling down, exhaling, bringing that leg up. Okay, let's do about four more. (Tracey exhales) Inhale. (Tracey exhales) Inhale.
Exhale. One more. (Tracey exhales) Reach that leg out long, hold it there, and lift up. Little tiny lifts. Up an inch, down an inch. Up an inch, down an inch.
Lift up just a little bit higher. Hold it there, now isometric squeeze. Hold it there. And now we're gonna lift that leg up. Are we there? We're gonna roll all the way up.
Roll up. And balance. Now if that's too challenging, bring the leg down. So you've always got that option. And roll back down again.
Inhale here. Exhale, roll up. Keep that leg up if you can, or just lower that leg down. Curl down. You're resisting the ball. Inhale. Exhale.
Resist that ball, lift up. Curl down with a C-curve with a spine. Inhale, exhale. (Tracey exhales) Up. And then curl down.
Can we do one more inhale, exhale? (Tracey exhales) Hold it there. And then curl back down slowly, slowly, slowly, bend the knee, and then lower down. Beautiful. Then switch with the other leg.
And we're gonna lift that leg up and down. Exhale, up. Inhale, down. (Tracey exhales) Keep resisting your upper body against that ball. Inhale, up.
Exhale, down. Now only go as low and as high as your hip will allow. Four more here. (Tracey exhales) Three, (Tracey exhales) Two. Remember there's no right way or of breathing. And then lower the leg. Hold it here.
Now lift up, pulse. Eight, pull seven, and six tiny, five, four, three, two, hold it. And then lower down. Bend that knee. Take the ball behind the back of the knee.
And then we curl back down again. And inhale, curl. Resist that ball, and curl down. Curl, curl, curl. Head is off the floor.
Inhale, exhale, curl. Use your breath. Use those strong legs and back. Three more. (Tracey exhales) And down.
(Tracey exhales) One more. You have this. And last time. (Tracey exhales) Hold it there. Curl, curl, curl, curl, down, and then bend that knee and come back down. Beautiful. Drop the feet down.
Lift your buns up. Put the ball behind the back of your lumbar spine. From here, just walk the legs. Just walk them. Now, lower your tailbone down into the mat, actually, into the ball, should I say.
Okay. So get them stacked. Now, we go towards your chest in that beautiful stretch. And then we're gonna lower the legs to where you feel comfortable, we circle them around, and come back toward your chest. So are we going down, down, circle, open up through your hips, and bring it back. So there's a lot of hip mobility here.
Let's do one more. That nice, big circle. Now we're gonna reverse it. So we go, out, take it down as far as you can control it and then up. Remember, everybody's circles is gonna be different.
We never compare ourselves. We listen to our body. Our body will dictate how big those circles are gonna be. Just circle the legs. Inhale and exhale.
Should we do a couple more? Feels so good. (Tracey inhales) Exhale, around. Let's do one more. Inhale, up, Exhale, around.
Lift those legs up. Now, we go down, down, dip the toes, extend and pull back. One of my favorite ball exercises. We're going down. You're feeling your hamstrings. You're feeling your quads.
Hamstrings. Don't move your thighs. I know a lot of you wanna move your knees to your chest. No. Keep your thighs still. Hamstring, quad, abs. Just two more.
Down, tap, out and in. Now, one more. Hold it down there. Hold. Now tap it for eight, tap, seven, out, six (finger snaps), five(finger snaps), four (exhales), three (exhales), two (exhales), one (exhales). Now, grab your ball. Come to 90.
Open flex. Now, curl back so you are lowering the hips down onto the ball, we circle around. And inhale, 90. Now use your apps to exhale, curl over, open flex. Now reach the energy out through the heels.
As you lower the tailbone down, circle around. One more, guys. You've got this. Use your abs. Exhale over. Open flex.
Now reach the energy out through the heels, try and extend those legs as much as you can, circle the legs around, bring the legs up. Take your right knee in. Give yourself that lovely stretch that you've deserved. Always on that point. You gotta do that hip flexor stretch.
Perfect. We're gonna reach the legs together, arms over your head. We exhale, I'm gonna curl all the way up in that transition. Reaches that nice little stretch, and then crawl all the way up. Let's turn to our side now. So you're gonna put the ball out at the side.
Curl, lift. Curl. You gotta really access that glute medius there. As we lift that leg, curl. Glute medius. There we go. Curl.
Lift. Curl. You have one more. Ready? Curl. Lift. Hand behind your head.
From here, we're gonna bend your knee. We go bend, rotation, push the ball out, kick the leg back. So bring the knees down, rotate, reach the ball out, curl and then lift the leg laterally to the side. Make sure your knees and your toes are pointing forwards. Rotate.
One more. Awesome work. Hold here. Guess what? Pilates side kick. Flex, flex.
Flex, flex. Come one, guys. You got it. And flex, flex. Point, point. Flex, flex.
You have two more, stick with me. And back. One more. Hold it here. Guess what? Circles.
And eight and seven and six and five and four and three and two. Ready? Circle again. Eight, seven, six, five, four, three, two, hold it. Bend your knees. You deserve that nice stretch.
So get that ball ready. Hand out. Get into your sideline position here. Now reach that arm up straight up. Make sure you're in the middle of your mats.
Optional. One, lift the leg. Curl. Lift. Exhale, lift up.
Really gotta work that underneath side, lifting up on that underneath oblique. This is why we love the ball. Cause it's challenging us to use the underneath oblique right here. And lift. Inhale.
Exhale, you got three more. Three. Two. (Tracey exhales) One more. Hold it their, guys.
Take the hand behind the head. Ready? Bend your knees. Push the ball away in that beautiful stretch to the QL, and then lift back out. And rotate around, and lift back out. And again. So you've got that lovely rotation.
Couple more. Beautiful. Sideline. One more. Curl, push the ball away, get that stretch, and then hold it here nice and strong. Pilate sidekick.
Think strong. Think strong. You have this. Keep lifting up out of the ball and the mat. And back. Two more. Flex, flex.
and back. Last time. Flex, flex. Take it to the side. Circle for eight and seven and six. Don't give up. Five, four, three.
You're ready for reverse. And eight, and seven, and six, and five, and four, and three, and two. Now hold it there, and bring the knee in and enjoy that stretch. From here, hold it there. Lift up, back into the other side and stretch.
Switch to the ball. Follow the ball, follow the gaze, your gaze of the ball, and back. All right guys, let's do two more. Two, and one. And then come back. Perfect.
Just put your hands right by the side of your body. Lift back into a child's pose position in that stretch. Walk forwards. You're in your quadruped position here. Just keep the ball wherever it is.
And reach that leg out, elbows bend, and then lift up and come back. Now, grab your ball. Put the ball in between your legs. Curl the toes underneath, and we're gonna come into our hover. So draw the abs in, lift into that hover.
Two more. Rotate. Last time. Rotate, bring it back. Now, extend your legs, squeeze the ball, reach that leg back, and press, press, press.
Think of your chest toward your thighs, calf stretch here for four, three, two, and one. Bring that leg down. Walk the hands back. Grab your ball. From here, we're going to walk out with the right hand underneath the ball.
One more. Open up, bring it back. Switch hands. You're in your plank. Open up, plank.
Exhale. Look to your top hand, plank. Exhale, reach. Inhale, plank. Two more. Reach.
One more. Reach and plank. Bend your knees. Send your hips back into that stretch. Roll yourself all the way up.
Now from here, we're gonna inhale. Exhale, around. Inhale, thread the ball around. Inhale. Exhale, around.
Reach. One more. Reach. Hold it here. Grab onto that ball.
Drop the head down, and now we do a little pelvic tilt. Pelvic tilt, pelvic tilt. Hold that ball. Lower abs. Couple more.
Hold it here. It's amazing what you can do in a short amount of time. Just gotta keep moving, keep doing it. Hold that stretch. Shaky, shaky.
Those legs are stretching out for four, three, two, and one. Reach the legs forwards. One last stretch. Put it in between the middle of your thoracic spine. So we're all here.
Ah, there we go. We all deserve a little bit of self love, a little bit self care. So don't just think now, "Okay, I've finished. I'm onto my next thing, my next chore of my day." Give yourself a few seconds. That's it. Enjoy.
Just breathe. Close your eyes. Let's take one deep breath. Okay? Inhale. (Tracey inhales) And exhale. (Tracey exhales) Beautiful.
I hope you enjoy that as much as my body really enjoyed that. Remember, always look after yourself. This exercise program is what you need. It's what you need to be doing every single week to be a better version of who you are. Okay?
Look forward to seeing you back here right here on the mats. See you soon. Bye, guys.
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