Total Body, High Beginner

Hello everybody. Tracy Malley here. Welcome to Hi beginner. Let me explain what a high beginner is. A high beginner is someone that is relatively new to Pilates got pretty good movement abilities.

They wanna come in and get a good workout, but they don't want anything complex. They just wanna come in and get a workout, but also understand the fundamentals of what Pilates is all about. That is the class I'm going to give you today. We're going to be moving at a moderate pace so that in fact, you get a workout. I might add a little bit of pulses here and there, and if you want to take a break, you take a break, but if you want to go that little extra little inch, you're there with me. Okay? So let's enjoy and have some fun together.

So we're gonna get down onto the reformer. I wanna make sure your head rest is down. We're gonna have a ball. So if you've got a ball handy, that would be fantastic. We are gonna start with two reds and a blue.

We're gonna sit down onto your reformer here and let's actually pick up the ball. So we have that ball ready. It's kinda good to have it ready. We're gonna lie down Now to start off, place your feet on the platform. I'm gonna get your ball and just place the balls in between your legs.

Now we're gonna reach your fingertips towards the bar here. I just want you to rock the pelvis forwards and back just to rock it forwards and back. So you got into that pelvic tilt. Now as you tilt, I want you to exhale and inhale. Now find the middle of those two positions. We kind of want to get into our neutral position and hold that neutral position.

Feel your hip bones, feel your pubic bones. You've got that lovely little a triangle there and we want that triangle relatively flat to the sky. So a slight little arc, but we're really pulling in those abdominals. The glutes are relaxed and let's just reach our fingertips so our back is engaged and we're gonna squeeze that ball. Just squeeze the ball, feel that neutral position because when we start doing all of our work today with the feet on the bar or your feet down, we're relatively gonna be into a neutral position then I'll explain and imprinted spine as we go to it. Alright? So it's really important that we understand this.

Now from here, we're gonna stop. We're gonna hinge the hips up and once again, we start to pause the ball. Now think about this. You're pressing your hands down. You're pressing your pubic bone up to the sky in opposition, so those hamstrings and glutes are firing up, right? And we're squeezing the ball so we gotta feel those inner thighs.

Feel your pelvic floor and fill your abs exactly hinge back down again. We go up and down. So we're gonna start to increase that pace just a little bit more. Keep squeezing that ball, really activating the back body. It's just to hinge up and hinge down.

Hinging up and a hinge down. Let's do a few more. Definitely gonna feel my back body, feel my glutes and my hamstring starting to fire. And then we hold the bridge again, we start to pulse again, feel the heat starting to appear in those inner thighs, hamstrings and glutes. Now think of the heels going towards your sit bones, those little bones that you sit down on, right?

You want that heel sit bone connection, keep squeezing, pubic bone up a little higher, hold it. Now little pelvic tilts right here. There we go. So now we're going to those little tilts, so you're tilting the pubic bone up. And up and up. Let's do eight more. We take it eight and seven and six and five and four and three and two and hold it there and we slowly come back down again. Super easy. Now, we're gonna turn to our side.

Now, first of all, what I want you to do is turn to your side. I'm gonna put your little head rest up. There we go. I'm gonna place my ball here just to give me a little bit more lift here. Not necessary, but if you feel comfortable, it'd be great. Put your hands here on your shoulder block. The top leg is bent. The underneath leg is straight. Okay.

So we got our hips are stacked on those two reds and a blue ready for some leg work. We're gonna start to push it out. So I want you to make sure your hips are stacked and your hands are right here. Now, if you find this a little too heavy, take it down to two reds. Okay. So just take it down to those two reds.

Now, what's super important here is we want to lift up a little space right here, like little space. Because you want your hip bones stacked. Can you feel that? You're gonna feel your glutes, your hamstrings, and we are moving. And I want you to go to full extension of that leg. If you can, let's do one more Now we're gonna go for a little burn here, a little pulse.

Remember you do what you can do. This is about you, not me. Take a break when you need to. You're gonna get stronger, and then this is gonna be a breeze for you. Five, four, three, two, now one more fully extend.

We'll watch those hips. We didn't hide the hips. Did we let nice big gap here, nice big space? And then we come back down. Let's go into external rotation, which means turning out at the hip joint, right, toes are up, and let's start to push away.

Take a minute, whereas your hands, your hands are here, right? And you're stabilizing through the upper body. Now you're going to feel your inner thigh. Yes. That leg is active, not passive. In Pilates, all our bodies working, that's why it's called total bodies. So we're not on a vacation here.

We're here to work. Yes. Here we go. We pushed out and in. At those hips stacked, there we go. Can we do a few more squeeze at that top?

Are we ready? Can we go into our little pulses? Now your pulse is a mid range of motion. That means we don't go to full extension. We're not all the way down. We're right in that perfect spot for a burn.

You feel it. Right? Yeah. There we go. Can we do five more? Five four three two and one more with that full extension and we come back. Fantastic. Bend the underneath leg, so a little bit more supported reach that top leg out. Now start to lift that leg up still again.

There's your ASIS, which is all your hip bones, fancy word for hip bones, but they are stacked. So we want to think about as your hip bones are facing forwards. We don't want to go into that lower back. Lift up through the underneath oblique and start to work your glutes. This is your glute here, you're called the glute medius, and the abducts, the leg away from the body. Alright? And we're gonna do a few more.

We're starting to feel the heat. I can feel the heat coming from you right to me. One more. Holdy here. Now my favorite exercise We go forwards, lift, down, bring it back. Forward, lift, down, bring it back.

Imagine your hips are pinned against that wall behind you. Don't let that hip go forwards. I know your leg is going forwards, but we don't want the hip to go forwards. We want to keep it pinned back. Now think of slightly dropping your toes towards the floor.

Can you feel that? So wait to relax the foot and think of all the work coming from here. Trust me, I feel it too. There we go. Let's do a couple more, remember if it gets too challenging. You take a break.

And you pick it back up again. Alright. Can we do one more? But we're gonna hold it diagonally out. Ready? Pulse up. Pulse up. Pause up. Pause up. And six and five and four and three and two and one.

Yes. Didn't you feel that nice little burn? There we go. Let's do a little stretch. There we go. Now we're gonna repeat all that on the other side. Remember, the hip bones are square and stacked. That's our biggest cue.

So let's turn around to the other side. Okay. Let's place our ball there just to give her head a little support. Always optional. Take that top leg on the front corner of your your footbar, the underneath leg is extended. Ready? Start to push out when you're ready.

Push out and in. Keep your hips stacked. There's your hip bone. Think of that long waist from your lowest rib to your hips. We don't wanna hike that hip. The hands are on your shoulder block just to stop you from pushing that way.

There we go. And see if we can try and get to full extension. If you're not able, the weight is too heavy, just take off a half spring or a blue spring. There we go. Can we do a couple more? And ready for our pulse. We go one, and two, and three, And for midway, five, and six, and seven, and eight, and nine, now go into full extension, and then we come back. Now that foot is going to turn out, so in that turned out position still hips a square, now start to push out.

And back, addressing that underneath leg, it's active, so those inner thighs are working, and we're breathing. We exhale exertion, we need to activate that transfer of abdominals that exhalation, Definitely feeling the top parts of your thighs, building strength and stability in our hips. Are you ready to go for our little burn? And mid range of motion, m one, and two, and three, and four, and five, and six, and seven, and eight, nine are one more full extension without hiking that hip, and then we come back down again. Underneath leg bends for stability, the top leg goes out, adjust your hips so they're square, and just start to lift that leg up and down.

So once again, that imaginary wall is behind us, hips are stacked. Very important for pelvic stability here. We don't overwork that back, so we wanna keep that beautiful alignment. We're training our body to be in a good alignment, neutral spine as much as we can like now. And we're working at glute medias.

These guys right here. Okay. Let's do a couple more. Now, hold here. We go forwards, lift, down, and back. Don't take the hip with the leg. The hip stays back.

The leg goes forward. We're hitting our diagonals here, and see if we can slightly internally rotate. It's almost like the foot is just going along for the ride because all the work is coming from here. The foot is just there. You don't have to put any energy into the foot.

The energy goes right here, and we're hitting our diagonal as we go forwards. Are we breathing? There we go. And let's do a couple more. Oh, definitely feeling that burn. Now, one more. Hold it forward.

It's now pulse up. Dah, dah, dah, dah, dah, dah, dah, dah, dah, and pulse, and pulse, We've got five more, and five, and four, and three, and two, and one, bring it back, and then take the leg behind. Remember, we always start and finish exactly the same. Alright. That feels good. Now from here, we're gonna dismount to the side, pick up your ball. We're gonna turn around, and we're gonna take it now to one red and one blue. So one red and one blue. We're gonna go into some arms, supine here.

So I'm gonna keep my head rest just down for timing. If you wanna take it up, absolutely, you can either or it doesn't matter. Now we're going to walk our feet up onto the bar. We're gonna take our hands into the loops. We've got a little ball here.

Now what I'm going to do is pop the ball kind of right here on my shins and I'm gonna see if I can balance that ball there. Now, the hands are going up. Now I want you to think of slightly imprinting the spine. So think of the sit bones going towards the heels and you're imprinting the lumbar spine a little bit more into the mat. Your arms are active.

You're pushing forward. So you're very active in this position right now. Look, make a note where your hands are, they're in front of you, and you are working those abs. Now I want you to take your hands down to the carriage and bring them back again. Take a note. I'm balancing the ball because I don't want my pelvis moving. I want to keep it relatively quiet.

It is a slight imprint. Think of the pubic bone going towards the belly button. If you need to bring your knees a little bit closer towards your chest, absolutely, but try and balance that ball. Just a nice way of keeping that neutral alignment slightly imprinted, and this is progression. We're gonna be progressing this arm supine series.

Now, one more Take it down. Now circle the arms around and then back again. Can you see on keeping the hands underneath the arms underneath the shoulders, keeping it nice and smooth, We work in your back and you also work in your core. So it's not just about your arms. It's your back and your abs. Now let's reverse it.

Keep looking up to the skies. We've got that long neck. And we breathe in. Inhale up. Can't drop that ball.

If you drop that ball, I want a 100 push ups. Just kissing. Last time. Bring the hands now. Now elbows somewhat near the carriage, and let's do our little tricep extension here.

Now, we're gonna progress because we're ready. We were all imprinted. Those abs are working. Now as we extend those arms, let's see if we can lift up. Watch that ball.

Inhale and bring it down. Let's try that again, exhale look towards the knees. Slow and controlled. This is about recruiting all the correct muscle groups. We're not going for momentum.

We're drawing our shoulders down as much as we can. We're reaching your fingertips towards the bar. And think of that head lift head lift. We're reaching, looking towards your thighs. Let's do one more. Hold it there and just start to press the arms down.

And we're just gonna breathe, inhale, and exhale, and inhale, and exhale if you need to drop the head, drop the head, inhale and let's do one more time and exhale as you prep for the hundreds, and bring your head down, elbows, bend, and put your straps into one hand, grab that ballie. Now from here, you're gonna place the ball underneath your hips. Kind of feel that sacrum there. Beautiful. Once again, pressing the hands in. Now we're progressing now just a little bit more.

I want you to truly understand how much that pelvis is stabilizing your abs here. Your abs are stabilizing your pelvis. Now let's see if we can reach the right leg out and then bring it back again. How about the left leg? Reach that left leg out and then back again.

You're gonna start to feel your quads now most definitely, and let's do two more reaching out. Bringing it back, reaching out. Now if you're able both legs, otherwise stay with single legs, you can stay with your single leg or you can come with me and take it to that next little layer, a little bit more challenging. Breathe. Breathe two more.

Fully extend those legs. Holdy here. Let's see if we can just beat those legs, and let's beat those legs up. And then a little lower. That's about it. A little up. A little lower, one more, a little up, and a little lower.

Bend the knees. Finish the exercise off. Arms back. Right leg goes down. Left leg goes down.

Take both straps into your hand, lift your hips up. Beautiful, and let's place the ball down by the side of your body and place your straps down. And we're gonna dismount to the right side. So it's dismount to the right side. Perfect. Now what I want you to do is take that bar down.

So we're gonna take the bar down now so it's kind of out the way. There we go. Now, we're gonna jump up onto the top, literally jump, kidding. We're gonna step onto the top. Now, we're gonna go into some abdominal work here and some push ups.

Now for this spring, you can either be on a red or a blue. Depending on the strength of yourself and then also the strength of the machine. So a red is a good kind of vicinity to where to be at. Alright. I'm going to place my hands forward.

So we're gonna be in our quadruped position here. And from here, I want you to shift your hips back so you're moving at the shoulder joint. Now once you take your hips back, so you're in a plank position, Now move from your hip joint, bringing the knees back underneath the hips, then move forwards from your shoulders. So we go shoulders, knees, so there's your plank, knees, shoulders. And shoulders, knees, so there's your plank, knees, shoulders.

Shoulders, now knees hold it here. Now that little tricep dip here, keep it small. Keep it small. There we go. A little tricep dip. Couple more.

And we're breathing, just making sure, holding it here, now knees come in. Move forwards. Take a little stretch. We're gonna do that again. And we roll all the way up, place the hands. Now we know the drill here.

So in that quadrant head, pull the abdominals up against gravity, reaching out with that laser beam and tail bounding opposition. Alright? So put the hands down. So shoulders first, knees go back, knees come forward using your abs, and then shoulders come forwards. Move from your shoulder joint, move from the hip joint, move from the hip joint and then shoulders come back. You're gonna start to feel your upper body, upper shoulder stability. Let's do one more.

This time you're gonna land in a plank. Moving. There's your plank. Find your plank. Now the elbows are gonna go diagonally out to the side. I'm gonna do like a little push up.

Keep pulling in from the abdominals against gravity. Watch the head. You don't drop the head and then hold it here. Move from the hip joint and then come back into your quadruped position. Transfer to the left leg. Reach that right leg up, hold it here, reach the arm in opposition, get your hips square, tap it down and up.

So that's that hand and leg reach here. We always think this is going to be easy until we do it and we realize just how challenging this simple exercise is, working that back body here, and your core is stabilizing But we wanna think of the laser beam out through that cream of the head, lengthening long spine. One more. Holdy here. Hold. Drop the hand down. Drop the foot down.

Switch translate over to the other side, sit bones, are reaching back, hips are facing floor, reaching the r forwards, hip bones are square to the floor, and then we lift up and down. I like to think there's like little light shining attached to your hip bones and the lights are shiny down towards the reformer. There we go. So you're purely lifting from your glute and your hamstring and then you're in that lovely shoulder. Extension there too. Five four three two and hold it there nice and strong and put the hands down knees down.

Give yourself a little bit of a stretch. Now, making sure that you're either on the same spring, we're gonna go with a red or a blue. We're gonna reach forward. Look out as if you're reaching out on the horizons. Kind of like a down stretch but with the bar down, and we're just gonna inhale back, exhale to see if you can close the carriage.

So you're in that little arc position, look into where the ceiling meets the wall, and we're looking up there and our eyes do not move. We're really lifting up through those lower abs. They've got that beautiful elongation through the back, the technical name. It's called actually elongation yet. Just in other words, length and lifting without dumping into that lower back. Let's do one more.

Don't change the shape. The shape stays the same. And we lift up. We inhale and exhale reaching back into that stretch. Fantastic.

Now we're gonna step off to the side here. Now we're gonna take it down to the lowest spring that you've got. Alright. Your lowest spring. I have a yellow. You could go with a blue too.

Either always good. We're gonna pick up work a little bit on our balance here. So what I'm gonna do is have my back to you, but we're gonna be in like a plie position. We're gonna pick up your lovely, loop band here. I want you to plie and up. Now your hands are going to be in the center of your body. So think of your hands level with your sternum, and we're in a plie position here.

Let's do a few more shoulders over hips, we're stacked. As we know, now one more hold it deep. We rotate away from the risers, and we're going to incorporate those obliques standing and breathing. Excel exertion. Your focus is on your obliques, rotating your torso, and your gaze is following your arms.

Beautiful. Let's go down another inch. Just work those legs for four. For three. And two.

And hold it here. Hold. Little pulses, little pulses, for four, for three, for two, for one center pulse, da da, little pulse, for four, for three, for two and for one. Amazing. Let the carriage close. Place it down. Let's go to the other side. So now I'm facing you.

Picking up the big loop. Getting into a nice wide stance here, pick up your loops, hand level with your sternum, right? So we rotate away from the risers, and I'm following the direction that my body is moving in. And we exhale. Focus on the obliques, which is your waist, rotating your torso, but look at my hips.

My hips are relatively staying facing you. Right? That's it now. Go in the direction. Towards your bar here, your foot bar. Let's do four more. Let's go down a little bit further.

Two more. One more, hold that power move and hold into it, hold into it, and four, and three, and two, and one more. Hold it nice and strong. Come back. Finish those legs off, little pulses. There we go.

Never anything better than a good lunge, a good squat, and a good plié just to work those legs. Right? We've got that tension here, the arms are working, and we're feeling it, and we're loving it. And four and three and two and one. And lift up. Fantastic. Let's close it carefully.

We're closing the carriage. Put your loop down. Now, we're gonna go into a little bit of arm work, but also leg work and obliques because we need side lying again now. So for this, we're gonna go with a blue spring. A light spring. Okay.

So let's get down. We're gonna start here. I'm gonna pick up your loop. Place your hand underneath and hold it here just to support yourself. Reach the arm straight up so the hand or the arm is underneath the shoulder joint.

So we're not starting here. We're starting there. Just kinda like what we're doing earlier on. Right? So we're gonna take the arm down. We're in this like little fetal position here.

We go back to stacking the hips like we did earlier on, but now we're progressing. Now we're gonna add if we can, we can stay here, but if you feel comfortable, you can add like a little leg lift. And you just add in a little bit more to that move. Once again, you can stay with the knees bent. Otherwise, you can add that little leg lift out. Let's do a couple more.

One more. Last time. Now stop. We go forwards and back. Forwards and back.

See, the carriage is relatively still because you're stabilizing it. Now we're gonna go into circles. So we go circle. Now you can start to feel. Those are arms, but this is all about your back too. Once again, if you need like a little pillow for your head rest, absolutely, you could add one.

Let's do a couple more Keep lifting up from the underneath oblique. Now, ready for the reverse of it. So we go forwards, lift, and down. Forwards, lift, And down, so you can see as I'm lifting my arm, the carriage stays still, and then it starts to move. We're stabilizing with our lats, our back muscles right here.

Let's just do one more. And then bring the elbow in. We've got a little tricep here. There we go. Can never not work those triceps enough. Now we're gonna be moving on to the foot is gonna go into the strap, so your arch.

Let's do a couple more. We're moving on swiftly and stop, grab your loop, see if we can place it around the arch. Hold on to your shoulder box. Push out. So now we're gonna add that resistance.

We're gonna sweep the leg forwards, sweep the leg back. So this is relatively just like mat work where we do our pilates side kick. We're going forwards and back with that resistance. Inhale forwards, exhale back. And let's just do a couple more.

Now we're gonna take the leg forwards, lift it up, and bring it down. So The size of the circle really depends on you and your flexibility and how you can maintain it with stability. Yes. There's gonna be some follow through movement with the pelvis. It's gonna move a little bit. But we want to keep it relatively quiet.

So not too much movement just a little bit. So this is a good one for flexibility. Now we reverse it so we just come up, we go forwards and down. There we go. Are we breathing?

That's it. Let's do a couple more, and let's do one more. And then bring that leg out to the side neck. It's a little bit more challenging. We're gonna hold that. We're gonna see if we can reach that underneath leg out.

And we're gonna lift that leg up and down. If you find this too challenging, just bend the underneath leg. There we go. So you're in that little abduction here. Fantastic. Challengeing a little bit more for four.

For three. For two. Four one. Hold it here. And then little beats. There we go. Ven the knees.

Bring that leg in. Take that strap away. Place it down carefully. I'm gonna go the other side. So we get ourselves set up, turn.

Alright. So, hand up, knees bent in that fetal position, press, feel the lats, feel that obliques, and we press down and back. So let's get our head in a nice position. Your eyes, you're looking forwards. Now remember this one, we can add a little side leg lift if we feel comfortable. So as we like reaches out, the arm reaches towards the thigh, and then we bring it back down again.

So everything reaches out and then we come back. XL reach out. Inhale and come back. So we've got our lats, our obliques there, and then we're also working into our glutes too. And back. Let's do a couple more.

Breathing last time. Bend the knees. Now we go forwards and back. Can we keep the carriage still? I hope so. Keeping that carriage still.

And now we're gonna go into our circles. So ready down around, feel the resistance. Carriage stops. The carriage moves. The carriage stops.

The carriage moves. Let's do a couple more and then we we reverse it already. Let's reverse it. It's go up and around. Nice and easy. The object to this exercise is shoulder stability.

So we're trying to build strength in our shoulder joint, stabilized with the back. And your abs, your core. Here we go. And let's do one more. Bring it in into that tricep.

There we go. Now we're gonna be moving on remember the little strap here, your loop is gonna go into your arch, that top arch. Let's do a couple more. Fill in that tricep, the arms. Now fluidly going into it, take it around your arch of your foot, push out hands on your shoulder block and sweep the leg forwards and back.

So keeping your hips square on top of each other Think of the hamstring pulling you back. The spring is pulling you forwards, but you are pulling in with your abdominals in our position. So your abs are stabilizing and then your hamstrings are pulling your leg back. So think of where the movement's coming from. If you can really focus on what your body is doing, which movements, which muscle works the body, it really does help you work a little bit more deeply into your practice. Now let's come back.

We're gonna go into our circles. Let's go up, circle around and down. This, like I said, you go as big as you want as long as you're keeping your pelvis relatively stable. Remember, we're gonna have a little bit of follow through with movement. This is good for mobility. This is why we love Pilates.

Alright. Can we reverse it? Let's go the opposite direction. Beautiful long legs, stable pelvis, and just enjoying that gorgeous movement. Let's do one more. And then take that leg down.

Remember the underneath leg is gonna join it. If you don't feel comfortable, you don't have to do it, and just lift that leg up and down. This is a good test. For stability in your pelvis. There we go. And then we're gonna finish off with our little beads.

Always optional. This is where I get to sing. A little beads. Four, three, two, and one. Bend the knee in. Me comes in. Let's take that loop away.

Pop that loop down. And let's push off. And dismount. And let's get ourselves up. Alright. Let's grab our box.

So we're gonna go into our box here and we're gonna place the box long ways. Now I'm keeping it at a blue spring. You could definitely go to a red spring, if you feel a little stronger, we're just gonna keep it a little blue, blue or red. Make sure it's right in the middle. We're gonna step up. Make sure your chest is over the edge.

And we're gonna pull from your ropes here. So we start in a relatively nice extension, but as the arms pull back, we're gonna try and increase their extension through the thoracic spine and then come back down as the arms sweep forwards. So we sweep the arms down and back, reaching out in a little bit of an extension, try and relax the lower body, and then the body comes down. So even when the body's down, it's still in a slight extension. It's just as the arms sweep down and back, you're trying to increase a little bit more in that mid t spine.

Watch the head. The head stays relatively neutral. We don't wanna break the cervical spine. We wanna keep that nice length. That's it. And let's go a little bit more fluidly.

We go back to come in, to go back. To come in, and we inhale as we go back inhalation, get the arms right by your hips, hips, hips, hips, hips, hips, hips, hips, and then we come back. Take a little break. We're gonna go into a t spine here. So t pull, reach the arms in a letter t.

Your pinky is pulling back. So you're pulling with the pinky. You are in an external rotation of your shoulder joint. That means your palms are flat to the floor. So can you keep your palms flat?

Can you move so your pinky touches your hip? And we hit that t position, not a v position, a t position, and we go back. It's challenging to keep that external rotation, and it would say this is probably one of the most challenging exercises that I've done today. To do it correctly. Couple more, but amazing benefits for the rotator cuff muscles and that lovely spinal extension for postural work.

One more time, hold it. Reach the arms back, and then come back down. Put those little loops down. From here, we're gonna dismount, come forwards, Make sure your head rest is down. There we go.

From here, come all the way to the edge, hands on the edge of your box. Now we're gonna roll the pelvis underneath you. Underneath you, sit bones going towards your heels. Can you feel that secret position? And that hands are right here, we're gonna roll ourselves up, staying into this position here, float the hands around behind the back of your head, holding here.

And now we're just gonna do a little toe tap, a little toe tap, a little toe tap. So you're just gonna move at the hip joint a little toe tap. So you're reaching your toe out and away from the midsection of your body out and away, four and three and two and one back to tabletop position over here. Now from here, we're gonna reach the right leg out, then the left leg out, and reach the legs out. Now take the legs a little bit higher. Done them too low.

Think of almost going up to the sky. Keeping that 12 position, pubic bone to belly button. A little bit faster for heat. Seven. Six, five, four, three, two, one, chair position, roll yourself up, use your hands, roll yourself up, dismount to the side.

Just give yourself a little bit of stretch. I'm gonna come back to here. Now just push your box over to the side just a little bit. We're gonna stay in that blue spring just making sure blue or red spring. We're gonna bend our knees like this, place the hand on your shoulder block, hand on hip. I'm just gonna push forward some back here. So a little bit more functional position, pubic bone towards the belly button, and we're just gonna push forwards and back.

I'm just wanna work that back a little bit more, testing our balance, I love this exercise. It's simple to do, but it really focuses on your lats, your serratus, and shoulder stability. Let's do one more. And now little pulses for eight, seven, six, five, four, three, two, and one, and bring it back. Turn around to the other side, back again, foot against the shoulder block, put your hands forwards, and we're just gonna push that leg back and in.

Push that leg back and in. Now if you feel comfortable, We can take the hands into a little prayer position here, and just pushing back. We're on a very light spring. So this is gonna test your balance. Your balance needs testing.

You could always hold on to your little box there for a little support. Otherwise, we can add some arms. If we feel comfortable, slow and steady here, slow and steady. Remember on that light spring, you're stabilizing knees bent. One more time.

Slow and steady. Holdy here. And then slowly bring it back up again. Move the box over just to the side a little bit. Let's go to the other side, bending your knees, finding that shoulder block.

There we go. Knees event, I'm just gonna push forwards in the back. The reason the box is there is just purely for flow. I wanna keep that class moving. We're nearly at the end and that is the reason why.

It's also nice to have there for support to when we do a little scooter step in a minute. Now tilt the pubic bone underneath you, feel that connection with the back. That's non negotiable, keeping that shoulder blade away from your ear. Ready for your pulses, pulse, pulse can feel that heart rate going up a little bit. Now we're breaking into that sweat for four, for three, for two, and then push away, close the carriage, turn it around.

I've got my foot ready there against the shoulder block, knees stabilizing, hand on the box, and we start to push back. There we go. Find your balance. Then when we feel ready, if we do, we can come into like a little prayer position. Or we could always have our hand hovering there just to steady our balance. Remember, if you don't use it, you will lose it.

Your balance is so important. So there you go. Hold on to it if you need to. Alrighty. Now, we're gonna add the arms now. If you can, This is taking it to next level here, arms.

Arms, maybe you can put one hand here, maybe just using the outer arm just because you feel a little bit more comfortable with the hand there, and that's okay. There we go. And back. I have my 73 year old client doing this exact moves, and they're doing amazing. So I know it's possible, any age, any level.

Last time, can we do one more after this, and we're gonna try and hold it deep into that lung, reaching forwards? Oh, tremble tremble on that stabilizing leg? And then we slowly, we come in, we hold on to that box, and we close the carriage. Fantastic. How are you feeling? You're feeling good? Hopefully, Well, maybe hopefully this was your first class and you realize that Pilates is not that easy, but it's also not that difficult either, and it's also attainable.

So let's finish off with a roll up. Roll down, and then we're gonna put our feet hit with the part. So we're gonna roll down before we roll up, arms by the side of the body, chinch your chest, curl down, reaching towards the floor. And now let's curl up. Remember, the wheel of that pelvis tilting the pelvis underneath you, stacking each of those vertebras one by one until we lift up to a nice straight spine. Reach over your head. How amazing was that? See, sometimes even as an advanced practitioner as me, sometimes my body just doesn't need that.

It just needs a gentle reset So this is not just really for a beginner or a high beginner. This can be for someone just like me. I feel really good. It was a great warm up. I feel amazing, and I feel ready for the rest of the day. Alright. I hope you had fun and I love to hear your feedback because it's always very ambiguous of what is a beginner, what is intermediate, and what is advanced.

It's so ambiguous. So I just love to hear your feedback on the class. Thank you for joining me.