Let's Play Ball Reformer

Hello. I am Lara Hanlon here for a reformer class using a ball. Let's get started, seated on the reformer. We'll start with some legged footwork today. Bring those feet around. I have on 2 reds and green use 3 reds, whatever you normally use for your leg and footwork. Reach those arms forward holding on to your ball.

Take a breath in and begin to round all the way back down. Meet me on your back. Head rest is slightly lifted. Shoulders against the shoulder blocks. We'll start with our ball between our ankles. So I love to use it here with our toes on the bar to start as a great way to focus on our knee hip and especially ankle alignment.

Gentle pressure into the ball. Palms press down. We'll start in this parallel high heel position. Link in those legs all the way back. Take a deep breath in.

Stay here for a moment. Fill your shoulder blades slide down the back, allowing those shoulder blocks to kinda press them down to lengthen through the neck. Drawing ribs together, pelvis stays heavy on the mat. Can you squeeze the ball a little tighter? Squeeze your seat a little tighter, keeping that neutral pelvis. Take another breath here, and exhale to bend the knees, resisting the carriage back in, lengthen all the way back on the inhale.

And resist to return creasing at those hips as you exhale lengthening through the knees and thighs, knees reaching straight up towards the ceiling here, deep breath in, deep breath out, opening up through the front of the hips, lengthening out through the legs through the spine for 2. And then one more out halfway and we pulse back an inch in an inch out and in with these pulses, You always have the option to maybe go a little further away, stay a little closer towards the end of the carriage, making sure we're feeling this in the back of those hamstrings and glutes versus overworking the tops of our thighs. For 2, And one, heels stay lifted, pressing the carriage all the way back out. We lower the heels down deep breath in and lift the heels back up, squeeze into your ball, inhale to lower the heels, exhale think of zipping up through the waist as the heels lift high. Trying to keep a lift in the knees, the thighs here, pressing the heels under the bar, lifting them back up to that high heel relevay position down on the inhale, belly button pulls down ribs and it together as we exhale the last two.

And one more lower and lift. Now lower the heels under the bar. Keep them there holding onto that bar with your toes. Keep pressing the heels under as you bend your knees to come in for that prehensile position. We press right back out as those heels reach under the bar, and then exhale creasing at the hips to return, feeling the back of your legs, your calves, your ankles, all lengthening out here.

Pressing back heels under crown of the head in opposition, exhale to resist inhale lengthen. Axale keeps squeezing into the ball from high in those inner thighs, low into those abdominal thinking about our whole body working here inhaling and exhaling last time all the way back. And we'll come all the way into rest. Keep squeezing gently into the ball. Float the legs up to tabletop feeling your abdominals engage, flex the toes to the ceiling, squeeze it a little tighter, and then lower the heels onto the bar.

Tose flexed up. Heels press in. We lengthen back again deep breath in. And exhale bend creasing right at the hips. Again, knee straight up towards the ceiling in line with the middle toes. Make sure you're centered on that bar and squeezing into the ball yet again, lengthen out. Exhale coming in.

Really feeling that pressure of the heel bone into the bar as you flex all ten toes up and back, especially the little pinky toes. We wanna really pull them back so we're not supinating. So important for our leg alignment here, we take this with us as we walk out of the studio after our class, inhale press, exhale, resist, last time all the way out. We'll come halfway in back to our pulses out an inch in an inch out and resist. If you ever struggle with leg and footwork feeling it in the right place, which is the back of the legs, these pulses are a great way to kinda access those muscles maybe a little more obvious out, resist, inhale, exhale, for 4 belly pulls deep 3 nice pelvis alignment 2.

Last one, press all the way out to stay and hold, and then return with control. From there, let your feet just kinda point for a moment. Stretch out the front of the calves, the front of the shins. Give your knees a hug while they're in here. We'll reach back.

Flip our headrest down. And then place the ball between the knees. I'm gonna lower my feet back somewhere between, like, my arch and my heel where my feet feel solid, and then place the ball in between my inner thighs, somewhere between the knees and the hips. I'm staying on that heavy weight of the springs, the 3 reds, pressing palms to the mat, really feeling the stability of the carriage here, squeeze into that ball even tighter from high in those adductor muscles now, deep breath to prepare, exhale feet press down into the bar, belly pulls down to the mat, inner thighs and glutes squeeze together to curl the hips up up up into that high bridge pelvic press position. Now the feet are pressing down. The pelvis is lifting up.

The gaze is up. Take a breath here at the top, and then roll back down with control. Chest away from the chin, moving through the upper back, keep squeezing the seat into the middle back, into the low back, finally releasing the pelvis at the bottom, lengthen through the arms, make sure those feet are solid. Again, we squeeze the ball on the inhale, tucking curl the pelvis up on the exhale. Pull the belly button a little bit deeper, find a little greater length, that long diag, and off really stretching out the front of the hips. Palms press down, inner thighs squeeze into the ball. We pulse the hips down an inch inhale.

Squeeze the seat, lift right back up as you exhale trying to keep that carriage really still. For 3, abs pull down hips, lift up too. Lift and squeeze. 1 more lower. Lift and hold. Now press the carriage out.

You don't have to go all the way. Because we wanna keep that connection of those inner thighs into the ball, glutes lifted. Pressing out to your point of control here. Keep pressing feet evenly into the bar, seat evenly to the ceiling for 3. Pull it in.

2. And then one more inhale and exhale. Hold it here. Take a breath where you are. Give that circle or ball 1 more tight, tight squeeze. And then roll back down vertebra by vertebra.

Opening up through the spine, finally releasing those hips at the bottom. From here, we do this again. Make sure those feet are still even. Palms pressed down for support. Squeeze your ball on the inhale.

Tucking curl the hips back up, really working those inner thighs, working those hamstrings and glutes. We challenge ourself with the balance, pressing down into the right foot, extend your left leg long in the diagonal. Squeeze the ball a little tighter. Press the carriage out just a few inches. Use the back of that right leg to pull it in.

And he'll press out. Think of wrapping your ribs together. Use your obliques. Use your core to stabilize for 3. Resist the carriage in for 2.

Keep the pelvis lifted one more time. Gaze is up. Bring it home to rest. Left foot presses down into the bar. Retuck that tail.

Pull the belly to the spine. Right leg extends. We press out and in five times here. Keep wrapping those inner thighs into your ball. Make sure those thighs stay parallel with one another for 3.

And then last two. And then one more press pull the carriage in. Keep the hips high. Place that right foot back down. Give those hips one last boost.

That ball, one more tight tight squeeze here. Take a breath at the top. And exhale roll down vertebra by vertebra. Trying to ease your way bone by bone all the way back onto the mat. From there, take the ball out.

We'll lower the feet down to the bar holding on to that ball. Reach your arms up. Take a breath in. And exhale to roll up to a seat. Taking a second here to adjust our springs will lower our bar down. So it's all the way flat, and then change our springs to a red and a blue here as we move into some abdominal, some arm work, and some leg springs.

It can also flip your headrest back up. Extend your legs all the way out long over the bar. Place that ball back between your ankles while you're there. Make sure you have plenty of space on the mat to roll down. Reach your arms forward, breathe in, and then roll back down with control vertebra by vertebra. Once you arrive, a little bit of space between those shoulders and the blocks so you don't get stuck, bring your knees in towards your chest.

Pull your shoulders down, make sure that ball is secure, and then we'll float our legs to table top. Hands come to the straps behind us. Palms press into them until those arms are right up over our shoulders, knees are right over the hips. Deep breath here to prepare. Acts, he'll start with a simple curl, leg staying at tabletop, gazing between the thighs, palms hovering off the mat. Lie the head back, arms up, breathe it.

Acts, he'll curl up. And he'll take it back and exhale to reach up and over those ribs, sinking belly a little deeper to the spine, inhale back, and exhale to reach. This time, bend the elbows as we lie back on the inhale. Excel arms and legs extend together, squeeze the legs a little tighter. Everything bends in head releases down, exhale curl up and reach up.

Resist to pull it back. Watch your belly, pull deeper, ribs, knit tighter as you lengthen once more inhale. We exhale curl up to stay moving into our hundreds. Inhale. 2, 3, 4, 5, exhale. 2, 3, 4, 5 long arms and legs here. Of course, you could always bend those knees if you need deep breath in deep breath out. Inhale.

As you exhale, can you squeeze that ball tighter, maybe curl a little higher for 5. Take the legs down another inch, curl up another inch for a 4. Watch that belly sink deeper towards your back for 3. And exhale out. Should last 2.

And exhale squeeze into that ball. Like, you're going to pop it one more breath in and exhale out. Stay hold and reach. With control, pull those knees in, bend your elbows in, and release the head down. We keep the ball where it is. We carefully bring our feet into the straps or straps to the feet.

Do so with care for your back here, bend your knees, flex through your heels. We'll keep our head rest up and begin by pressing those legs out long on the diagonal. Now keep reaching through your heels, pressing down into your palms, lifting the chin off the chest, staying parallel, we crease at the hips, bend those knees back into about a ninety degree angle, and then reach out through your heels, squeezing the seat, squeezing inner thighs together, really working that pelvic stability. Bending the knees, make sure your pelvis doesn't lift off the mat, Instead, can you pull your pubic bone down to your sacrum, navel deeper towards your spine, inhale to bend, exhale, press out through the heels, lengthen back through the crown of the head. The whole time squeezing into that ball, working our inner thighs, those adductor muscles, 2 more bent, and extend once more.

Resist against the springs. Squeeze from the seat to press out and away. Squeeze the ball a little tighter, point through your toes, lift those legs up, ideally to about perpendicular as far as your legs allow flexibility wise without lifting the hips, and then press from the glutes and the hamstrings deep in through your waist. Feel length through the back of the legs as the legs lift. Feel length through the front of those thighs as the legs lower. Inhale as you lift. Axale, squeeze the ball tighter.

Pull the belly deeper to lower for 3. Press down and away. Last 2 and lower. One more time lift. And lower.

From there, reach around. Lower your headrest down. We keep the ball there. We go into a parallel short spine stretch starting by lifting those legs up once again, squeeze into the ball, take a breath in, and then tuck and curl your hips up and back. Pressing down into your palms, reaching up through your toes, keeping those springs, and straps really taut here.

And then bend your knees over those blocks, take a breath in, size parallel to the floor, rolling down vertebra by vertebra. Think of lengthening through your spine as you lengthen through the back of the legs. Once you get as far as you can with that tailbone reaching out towards the bar, bend your knees in, and then press the legs long. We'll do it just like that again. Legs begin to lift up inhale, tuck and curl the hips up and back as you exhale.

Lift a little higher. Find that gorgeous leg through the toes, bending those knees in with control, strap stay taught, rolling down, can watch your alignment here. Your knees are right over your face. So unless you're closing your eyes, pretty obvious if you're staying parallel and straight. Want to be aware of that leg alignment so important.

So when, again, we walk out of the studio, we're walking evenly, taking care of our knees, our hips, joints, and the ankles, the feet, even, bent. Roll down bone by bone. Enjoy this articulation of your spine. Feel your low back opening, the hips, the glutes opening, pull those heels into your sit bones, reach your legs out long one more time inhale. And exhale.

You don't feel control here. Bend those knees in. Lovely exercise. Open up through the spine. Knees over those shoulders.

Lengthen through the legs. Get those hips down. Use your abdominals and use your legs to extend. From there, bend your knees in. We'll take the ball out.

You can just place it off to the side for now. Take your feet carefully out of the strap and bring the carriage into rest. Straps back over their poles, legs out long on the mat. Reach your arms towards the ceiling. Take a breath here, and round and roll all the way up to a seat.

From there, we're gonna move into some long box here, not so traditional. Your headrest will stay down. We're gonna grab the box and place it long ways in front of the shoulder blocks. So once you get that up there, I'm going to change to one blue spring. You could go a little heavier if you want a little bit more arm work and also a little more support for your core. I just like to keep it simple.

Less kind of changing getting up and down. Blue will be a little easier on the arms, but a little more challenging on the core when we get to that. So up to you. All comes back between the knees, between the inner thighs. It's there for support. Heels are resting on the shoulder blocks, sitting a comfortable distance away, so you don't feel like you're gonna fall off here and then grabbing those straps.

So we'll start with some simple arm work beginning with our triceps to really open up through the chest, hands in the straps, palms, press down, and back. As you do so, squeeze your shoulder blades together, kinda lift out of the hips and the waist. Take a breath in. And then exhale resist those arms back forward. Inhale to press down and back squeeze between the shoulder blades and exhale deep in the belly button back. Gentle pressure into that ball as you resist.

Inhale to press. And exhale to return. Really focusing on this gorgeous posture, this beautiful lift of the spine. I'm lengthening out through my arms, through my fingertips through the crown of the head. And exhale to return one more just like this, opening up through the collar bones, and returning back.

From here, reach your arms all the way up to shoulder height, palms facing upward, inner thighs squeezing inward, and a simple bicep curl, bending those elbows in, and an exhale lengthening the arms back out, inhale to bend, elbows stay lifted, shoulder blades keep pulling down into the back, or just straight spine here, inhale bend, exhale extend. If you or your clients tend to be tight and the hips or the hamstrings and struggle sitting up straight, maybe cross legged, or just flat on the mat. Being on this box is gonna add that lift to kinda get you out of the hips. Focus a little more on that low belly and that gorgeous posture. 2 more like this, really simple arm work.

Pull those shoulders down. Lift up a little taller. Last one, we inhale to bend and exhale to extend. From there, scoot your hips a little closer towards the edge of your box, ball stays between the inner thighs, and then we walk our hands up above the hardware here onto, like, a rope or leather if you have it. Pull a little bit so you find where your sit bones are, you pull your shoulders down, you squeeze into your ball, you take a breath in to prepare, and x will begin to round and contract back.

Here's where if you're on a lighter spring, it's going to be a little more challenging on your core. Do what you need. Make sure you're rolling through that back, through that spine with control. We hover at the shoulder blades. We stay. We squeeze our ball a little tighter.

We're looking at it. Let's try and pop it. Pull your waistline back, curl back up. You have a little bit of support from the springs here, shoulders over the hips before lengthening up tall, deep breath in exhale this time. We roll back and add on. Rolling through the low back, the middle back find a nice upper body contraction.

Palms slip down. Arms pull wide to the tee. Close the ribs. Closing those arms squeezing into the inner thighs. Inhale to pull.

Exale to squeeze for 3. And together for 2. Chins stays hovering right over the chest. One more time. Inhale. Exhale everything to the midline.

Hold it there. Take another breath and squeeze the ball a little tighter. Float your legs up to table top. We're in this diamond shape, heels together, inner thighs squeeze that ball, you lower those heels, toes, hover, or tap the mat, where the headrest here, exhale lift back up. Inhale to lower. Belly button pulls deeper.

We're still hovering over the ribs. Shoulder blades hovering off that box. Exhale lift. One more time. Lower to tap. Lift to hold.

Flip those palms back down. We're back to our arm pulse. Pull to the t on the inhale. Closing arms, ribs, inner thighs together as you exhale. Pull nice and wide.

Exhale to resist and close. Inhale. Use the breath. Exhale, maybe crawl a little higher over the ribs for 2. And together. One more time inhale. Stay strong. Squeeze that ball deep breath in.

Shift the knee slightly away from you, but you begin to curl your body up to find a balance. Those shins are parallel to the floor, gorgeous lift of the chest, deep breath, and we lower back down to hover the shoulder blades off the box. Can you keep your legs where they are? Can you keep squeezing into the ball, move slow and controlled, inhale at the bottom, exhale scoop out from your waist, lift up through your chest, through your heart, deep breath in, exhale to lower back down. Pull your low belly back. Think about where your waistband is.

Keep pulling your abs away from the front of it. Inhale. Exhale. Scoop from your core, lift up through your chest, up, up, deep breath in. Exhale to lower back down. Vertebra by vertebra, the slower you go. The more challenging it is.

Work for it. One more inhale. Excel, we curl up. This time we stay lifted. Lift your chest. Pull your shoulders down.

Squeeze the ball. Flip your palms down now. Slow and controlled. We pull those arms wide. Exhale. Resist against the springs.

If you let those springs take over, that carriage is gonna move too quickly underneath you. This is all about stability. Inhale open. Axale, close the ribs, close the arms, close those legs around the ball for 2. We pull.

Work that stability from the low belly. One more inhale pull. Exale to return. Stay here. Take a breath in. This time, upper and lower body lower together.

Moving through your spine. Keep drawing those inner thighs around the ball. Think of your shoulder blades and your heels hovering. Release your legs. If you have a healthy neck, allow it to release.

Enjoy this gorgeous opening sensation through the throat. Take a breath and exhale squeeze the ball. Pull your belly button down and then curl all the way back up to a seat. We're gonna add on one last time here. Find this beautiful lift of the back first.

Pull your shoulders down, reset. Take a breath in. Exale. Curl back down. Pull the belly back. Find the tips of the shoulder blades.

Hover there for a breath and exhale to lift back up. We keep the knees bent squeezing into the ball. This time we add a rotation, right arm lifts, left arm lowers, think of a long diagon along those arms pull back in your left oblique. Come back to center squaring off to the legs. Slow and steady here, twisting to the right, right arm down, left arm up, back to center.

Squeeze your heels together, your knees together around that ball. Inhale. And exhale close the ribs, find center each time, try not to rush, inhale open, exhale to close, shin stay lifted 1 more each direction, deep breath, and pull pull pull find that full range of motion if you can. Keep that lift of the chest. Inhale. Pull it wide. Exhale. Squeeze the ball.

Squeeze all that air out of the lungs. Hold. Lift your chest 1 more inch. Squeeze that ball 1 more inch deep breath in. Exhale slowly roll down. Lower the legs.

Move through your back, roll through that spine, find that hover, releasing the heels, releasing the crown of the head towards the spring's deep breath in, exhale to roll all the way back up. Sitting up tall, hopefully a little warmer, a little more active in the core. We're gonna, cross our straps here and then flip around. So ball staying where it is. Hook your feet into the straps from here.

My very favorite transition. I have my right strap on top, which means I'm gonna flip over my right shoulder away from you. So make sure you're turning the direction of the strap. This is gonna be fun with that ball there. I mean, if you can get through this, you can get through this class. Once you're here, reach down, maybe add on a little more weight.

So if you just have one spring, ideally, you wanna be with 2 here, heels together, squeeze into that ball. Hopefully, it's still there. Lift your legs up enough so there's tension in your strap. Hands come behind the back, lift your chest, lift your heart, squeeze between the shoulder blades, squeeze between the buns. From here, heels pull towards our seat as we inhale, resist and return on the exhale. My heels are squeezing together.

My glutes are certainly squeezing together inner thighs together around the ball. Most importantly, my hip bones are pressing evenly down into this box. Belly button is lifting up, thighs are lifting up all to help protect my low back. So I'm really able to work those buttons pull and resist to extend. 4 more times, shoulders are down neck as long.

Think about your whole body here. 3. Resist. Last two. And resist one more time, pull, and return.

Let it go. Drop your straps. Can take the ball out or let it go as well. We're gonna slide off of this box. Alright. I'm gonna place this down for a moment and change to 1 red spring. We'll be moving into some backstroke and teaser.

So one red is where you want to be. Grab your straps from the well and then hold on one in either hand, make sure they're not crossed there. So we get into this. We sit towards the front edge of our box. Now we have to get our favorite new prop the ball and place it between our ankles.

Alright. Make sure it's there. Reach back around. Make sure you're not twisted. You're in a good spot, so you don't fall off this box and then make your way back down. Your shoulder blades, shoulders should be somewhere near the edge here, can always adjust when needed.

Pull your knees in, pull your arms in, We're going to move into some back stroke here. So curl a little higher over your ribs, make sure you're gazing towards your belly, squeeze into the ball, reach the arms up. Obviously, we're not opening the legs. Take a breath in. Curl a little higher, circle those arms, reach up up up past your toes with your fingertips, past your toes with your gaze, and then pull everything back in. Reach up. Open.

Circle around, squeeze tighter into that ball. Pull the belly deeper, hug everything back in to circle around. Zip up tighter through your waist. Squeeze that ball. Pull it in close. One more inhale and exhale. Reach, reach, reach, pull everything in from here.

Our head and our arms release, our legs kind of release, but they're still engaged to squeeze that ball. Take a breath in, start to press into your palms, chin peels over the chest, belly pulls down towards the spine, and we lift up, up, up. Now can you reach your arms closer towards your toes, lift your gaze, lift your heart, squeeze tighter into that darn ball, and then slowly roll back down vertebra by vertebra. In some crazy way squeezing the ball here maybe makes it a little easier. To roll evenly on the spine.

Take a breath in. Axil to curl up. Belly button pulls down. We scoop. We lift. Lift through your heart.

Reach for your toes. Take a breath in. Slowly roll back down vertebra by vertebra. Pull that belly button a little bit deeper. Find that hover of the legs.

See if you can hold on to it. Last one inhale. Exelch. And over the chest belly buttons, pulls down, reach all the way up, up, up, up, lift everything 1 more inch, deep breath, and squeeze into those legs, lower all the way down in 4. Reach through your toes in 3. Pull the belly deeper to your spine, find your hover too, and release everything long on one.

From here, allow your straps to drop, carefully hug your knees in, all the way up into this tight little ball shape. We're gonna take the ball out, reach your arms and your legs to the ceiling, curl a little higher over your ribs, right leg lowers. We move into our scissors, breathing in. Scissor switch the legs, breathe out. You're curling higher over your ribs, so your head doesn't fall off the back of this box. We're lengthening back out through the thighs, through the calves, through the toes, as we interchange this ball between the legs for 5. Reach longer through your arms curl higher over your ribs for 3 and switch.

Last 2 and switch one more time. Inhale. Reach everything back up. Pull those knees in and release the head carefully back. Lower your feet down, bring that ball with you, and carefully rolling all the way up, placing this ball off to the side and turning our box to our short box position. You can just leave your straps out of the way.

Place this if you're tall like me over the shoulder blocks. So it's secure there, and then we'll secure our springs at least 3 or 4 or all springs on here. Grab that strap from underneath, and then we'll meet seated on the box. Bring the ball with you. Think we've pretty much used it for everything.

That's the goal here. Right? Have some extra fun. Heels reaching forward and outward ball right between our palms. So pressing into it, kinda like you would a magic circle. We're bringing some awareness into our arms into this lift of the waist. Shoulders are down and back.

Squeeze into it. Squeeze your seat a little bit. Yeah. Take a breath in. And then contract rounding back, rolling like a ball, pulling the waist back will stay curled through the spine, shoulders over the hips before lifting back at the top. Inhale. Axale rounding contract.

Low belly pulls back. Heels and fingers. Keep reaching forward. Palms keep squeezing inward. 2 more inhale.

Axale round and roll. Keep holding navel to spine, curling like you're rolling over a big beach ball. Last one rounding contract back. This time, curl up about halfway to stay. Press your palms together. Inhale.

Twist to the right as you exhale. Inhale. Center. Twist to the left. Breatheen in. Ax. Alright.

Last one center and left. Come back to center and hold and then curl all the way back up. Shoulders over the hips before lifting tall. Shoulders back, squeeze your buns, gorgeous posture, same thing with our flat spine. We lengthen up and back on the inhale, long line from tail to crown of the head, also long line through those fingertips as you lift back up. Inhale to hinge from the hips back. Exhale to lift back up to vertical twice more, up and back, lengthening ribs away from the hips, a crown of the head as if it's sliding down that back wall. One more inhale. Go. Go. Go.

Now exhale lift about halfway up. Make sure you can hold this diagonal palm squeeze together inhale. We twist to the right on the exhale. Stay lifted through the chest. Twist to the left. Stay long on that diagonal inhale.

Acts. I'll pull back in that right oblique last time center. Twist left. Come back to center hold and lift all the way back up. From there, take your feet out of the strap. We'll kinda wedge it back underneath there.

You can just place your ball out of the way for now, and I'm going to change to one red spring, and we'll move into a little bit of a plank series from here. If you'd like a little more support, maybe add on an additional spring, whatever you feel your body needs. This ball is coming back between our inner thighs. Our heels lift up against our, our box here. And we're gonna move into a little bit of a squat series. So you wanna really shift your weight forward, reach your arms forward, get ready to hover those glutes, squeeze into your thighs, press into your toes, take a breath in, and then begin to lift your hips up an inch or 2. Squeeze that ball lower down an inch inhale, lift an inch exhale.

I'm really, really working my low belly to stabilize from here squeezing into that ball, staying open through the back, inhale down, exhale up, lower. And lift, driving those heels back into the box, toes into your mat for 2 inner thighs together. One more. This time, lower to hold, place your palms onto the bar, shift your shoulders forward over your wrists, then think of your knee stretch exercise. You press the carriage out inhale. You bend your knees in on the exhale.

We keep our upper body still. Maybe the legs lit a little bit straighter here, but you keep squeezing into that ball. You keep lengthening through the crown of the head. My gaze is down just past the edge of the reformer, creasing at the hips here, inhale out, pull your belly up and in, exhale to pull the carriage in. For 3, resist to pull it in.

Keep squeezing those inner thighs and glutes together too. And then one more lengthen back. Exhale. Bring it in and stay. Shift your weight back. See if you can find that hover, deep breath, and stay. Squeeze the ball tighter as you breathe out. Slowly lower back down onto your seat in 4.

In 3, squeeze it a little tighter. Find your hover too. And release down on 1. Whoo. I feel my legs. From here, we're stepping off, bring that ball with you.

Our box will stay up. I'm on 1 red spring, so I'm going to keep my reformer set on that one red. We're moving into a side control series. So if you want a little more or a little less weight, feel free to do so. Have that ball in one hand.

Be cautious as if you stand up. One foot onto the ledge that's not going to move and then one foot onto your carriage. We're starting narrow. Palms pressing once again into the ball. Important to tuck that tail underneath.

You think of that lift of your low belly. Reach your arms forward as you press the carriage out on the inhale and then lower the arms. Palms press together leg squeeze together on the exhale, you know, lengthening out and pulling everything back in. Long through the crown of the head here, shoulders pull away from the ears, zipping up a little tighter through our waistline, inhale press. And exhale to pull it back in, staying really even between those legs and in two more times, lengthen really working our outer hips, outer thighs. We did a lot of inner thigh work squeezing that ball.

Let's open up those outer legs as well. Now this time, keep your carriage in. Arms reach forward. We bend the knees and squat down and back weight into the heels here. Stand right back up without moving the carriage.

Inhale to reach arms forward hips back. And up, inhale, and exhale shoulders away from those ears lower and lift. This time we lower to hold, extend your right leg, the leg that's on the carriage out. And then bend back in. Arms stay reaching in front of us. Palms squeeze together here. We keep the left knee really stable over that left middle toe here. So, again, I'm not shifting side to side.

I'm pressing from my outer right hip and glute. Extend and bend 2 more times out and in one more all the way out, all the way in. That outer leg extends long and straight. We pulse it down an inch, up an inch. Out an inch up an inch. Can you pulse your palms a little tighter into that ball?

Really feeling this in our outer right leg and thigh bottom underneath of that right sit bone and butt cheek for 4. A little lower. 3. Last two. And one. Bring your right leg in. Press into your heels and stand all the way up. Carefully place your ball down.

You could, of course, hold it in a hand if you wish. You're gonna heel toe your right foot out. So it's turned out here. We're gonna move into a little yoga warrior 2 pose. So my left foot's facing you.

My right foot is facing the edge of my carriage. Reach those arms up. Feel that lift in your waist, and then begin to press down and out as you inhale. And lift everything up as you exhale, finding gorgeous length through those fingertips all the way up through the crown of the head. We press out in a way, inhale, lengthen and lift on the exhale.

Two more times all the way out. Shoulders slide down the back. Press and lift through your waist. This time we lower out to hold. Extend that right leg out on the inhale.

Use the back underneath side of that right hamstring and glute as you bend the knee back in. Thinking about our back controls here. Left knee is lifted. Left leg stays straight and strong. We press out.

Resistance pull it in for 3. And then extra challenge to see if your ball stays 2. One more. Slow and controlled. Press all the way out last time. Inhale.

Make your way all the way up as you exhale. It stayed extra bonus points. Alright. Moving to our other side. Bring your right foot back in carefully. Step that right foot all the way down.

Grab your ball. Bring it with you, and we'll walk around for our second side. My right foot stands up on the ledge. Left foot nice and narrow. So, again, we're working a little extra outer thigh abductor work here. Arms are down pressing the carriage out as those arms reach forward, pressing palms into the ball, and then draw the inner thighs together. Palms together as you stand up a little taller. Inhale, as you press out, x, he'll just pull the carriage and focusing on keeping that tailbone tucked underneath us.

Glutes really squeezing forward, belly button pulling back, inner thighs ribs close, and he'll to press out. Exel to pull the carriage back in, pressing nice and long through the legs, finding that length, both lengthening and strengthening those outer thigh muscles, for to inhale. Shoulders keep sliding down away from those ears. Scroll taller through your spine. Last one, we bring the carriage in, hold it still, bending those knees down, sitting the hips back, weight into the heels.

So squeeze your seat forward. Pull your belly back. Inhale. Sit back. Exhale to stand up. Knees reaching straightforward over the middle toes.

Maybe peek down. Watch your alignment here. Other than that, gaze stays forward. Shoulders pull down as those arms reach forward and up. Palms press into the ball to stand. Inhale down. Exhale up one more time all the way down.

All the way up, we lower to stay. Right's hip and thigh and legs stay still. Left leg extends out. Bend that left knee. And so important to really stabilize here. Yeah.

The side is not moving. Keep your arms reaching forward. Press your palms into that ball. Link. Then that left leg out, resist to pull it in for 3. And in shoulders back too, belly zips up a little tighter, one more, all the way up, all the way in, press out to hold it straight, little pulses, down an inch, up an inch, lower, lift. You're feeling your outer thigh and glute working and opening your feeling that underneath right side working.

Furr 4, sit a little lower. Move through it. 3. Brief. 2. Last one. Bend your left knee in and stand all the way up from here. We heel toe this left foot out.

Get a nice view here. My toes are reaching back. You can carefully place that ball down, reach your arms up, pull your shoulders back, and then begin to press out and bend into that left knee, finding that gorgeous warrior to pose, lengthen through the legs, through the arms, through your waistline as you bring the carriage back in. Slowing down the body here. Gorgeous length through those fingertips.

Feel that energy reaching up and out of the body. Inhale to progress out. Get a little deeper into the bend of that left knee, making sure it tracks right over your left middle toe. We've worked a lot of alignment today with that ball between the ankle and the knee. Use that here.

All the way up. All the way up and in, zip up through that waist a little tighter through the core. Last time we press out to stay and hold. Left leg extends out on the inhale. Resist to pull it in as you exhale.

Drive that left heel into the mat. Resist to bend it back in. Press resist. Me reaching right over the middle toe. Belly pulls up, shoulder blades, press down into the back thing of pressing your palms down, engaging your arms for 2. One more out and in, press all the way out to stay and hold.

Stand all the way back up from here. Carefully step that left foot down. We're gonna move into a little plank series facing our box so it can stay where it is I'm gonna start kneeling in front of it. Toes can be on the ledge if you'd prefer to have them on the bar or something else. Again, I'm staying on 1 red spring, but listen to your body and alignment here. This ball comes back between our inner thighs. Four arms are on the box.

I like to wrap my hands over, but they could be extended. Trying to keep them apart, like, 2 parallel lines, the number 11 here versus together. It challenges our arms, our back, our shoulders a little more. Now pull up in your waist, press into the palms, press into your toes, make sure they're secure there. So squeeze the ball breathe in, hover your knees breathe out and hold.

Right away, our chest, our heart is lifted between the shoulder blades. Our knees stay low. We squeeze that ball. We press the carriage out long plank line on the inhale, exhale resist to pull it back in. My shoulders stay right over my elbows.

My chest stays over the box, so I'm extending from my knees. Maybe not all the way because I wanna keep that connection into the ball with my inner thighs. Crown of the head reaches forward, belly pulls up spine stays long for 3. Pull it in. Last two. And then one more time, all the way out.

We come into hold, finish strong, carriage stay still, lower the knees an inch, lift the knees an inch, inhale, and exhale. For 3, pull your waist line up tighter. 2, squeeze the ball tighter. Last one, hold the hover pulse into that ball for 8. First seven. Imagine you're going to pop it last 4. Lift in the heart. 3. Lift in your waist. 2.

Hold it on 1. Take a deep breath in and exhale slowly lower your knees. Too rust. So much control there. Lovely plank series. I mean, you could do that all day if you really wanted to, but you're done with me for today, and I hope you had fun with the ball on the reformer.

See you next time.