Full-Body Definition

Hi. I am Lara Hanlon here back on the reformer for a fun bar inspired class today. We'll start on three red springs. Foot bar is up. Head rest is up. Straps are set at their normal height. Go ahead and swing those legs around.

Scoot your hips towards the front edge of your machine. Reach your arms forward. Take a deep breath in. And exhale begin to round and roll all the way back down onto the mat. Shoulders against the shoulder blocks, feet will start in our pilates stance first position, toes on the bar, knees are apart, a comfortable whip here for your body, lengthen those legs all the way back, deep breath in.

And exhale to resist and return. Inhale, we press out. Xhale, we pull the carriage and starting to really find this gorgeous length through the legs, through the knees, through the thighs, engaging right underneath the seat. Working the back of the legs, lengthening out the front of the hips. Aware aware of our neutral pelvic position here, not tucking the hips under or upward, keeping that imaginary seat belt right across the hip bones. Press return. Inhale, exhale right away thinking about our abdominals warming up as we work on warming up the legs.

Last two. Last one, we pulse pressing out an inch in an inch back and resist. Working these pulses in this turned out position today. The more I think of squeezing my heal bones together, my sit bones butt cheeks together, the more I feel this in my inner thighs for a four. And three, last two, and one, press all the way back out to straight leg, zip up tight through those inner thighs, lower the heels under the bar inhale, exhale to lift the heels up. Inhale, we lower. Exhale lengthening through the hips all the way up through your belly button, like you're zipping up a tight pair of pants through the pelvic floor, lower and lift continuing to feel that length through the crown of the head, trying to squeeze heels inner thighs tighter even as you lower the heels so we don't just collapse for two.

Last one, opening up through the ankles, through the feet, breathe in with those heels high, exhale to bend all the way back in. From there, heels come towards the edges in a nice flexed foot position. We're in this nice wide second, again, rotating from the hips, lengthen and lift through the knees and the thighs, crease at the hips, bend at the knees to come back. And inhaling, exhaling, exhaling, hang time. We blow that air out of the lungs. We feel the ribs draw a little tighter to the midline.

We feel our belly button pull a little bit deeper towards the spine, lengthen and resist. You inhale press and return, working to lengthen and strengthen those muscles together for two. Last one, we pulse pressing back an inch in an inch, inhaling and exhaling, working to open up the inner thighs. Strengthen the back of those legs for four. Three.

Two. And one, press and lengthen out through the legs. Keep the legs straight. This time, point through the feet, make sure you're secure on the bar so you don't slide off there, open up through the front of the ankles, flex lifting through the knees as you pull the toes towards the shins. Point the toes over the bar, inhale, Flex the toes up and back.

Keep the seat. The legs engaged. I'm breathing in. Zip up through the waist, lengthen through the back of the legs too. And flex one more time point. So and flex.

I really pull all 10 toes up and back towards the shin bones. Take a breath in. Exhale bend to return the carriage. From here, bringing those feet back down onto the ledge, float the arms to the ceiling, deep breath in, exhale use the breath, the belly, of course the hands if you need to roll all the way up. We'll lighten to two red springs. So I'm removing one red, reach the arms forward, inhale, and exhale to round and roll right back down. Moving into a little bit of single leg work today.

Right heel onto the bar and now working in a parallel stance. And then extend that left leg long and low underneath the bar, tighten up that seat belt engaged in the core to support that long left leg, pressing out with the right deep breath in, exhale resist to return the carriage. In how we press and exhale to return. I love working the single leg work, especially parallel on the heel. I think of it like a single legged squat, really accessing the back of the leg, glute and hamstring muscles working, to lengthen and to resist. Inhale to press, exhale to return, all the way out, all the way in, flexing all the 10 toes, all five toes on the right side, straight up. You might even feel the muscles along that shinbone working last one all the way back.

Hold the right leg straight. Developay, bend and extend the left leg up to the ceiling. From there, we flex through the left heel, lower to hover top that bar, point and kick it straight back up. Flicks to lower inhale, crease at the hip point to lengthen up. For three, carriage, pelvis, all staying stable to One more. Hold that right leg strong, left leg high breathe in. XL circle the left leg across around, keep it small and connected, lift at the top for four.

Thing of moving within the frame of your former three low belly working to stabilize the pelvis to right leg stays strong and long one more this direction around length and lift inhale hold, exhale reverse, out down across, reach the toes to the sky. Around belly button pulls down, left leg lengthens up for three. Last two. One more. Leg reaches up, belly pulls down, flex and lower left heel onto the bar. Really press your left heel on.

Make sure it's in line with the hip peek up if you need. Right leg extends underneath. Whoa. You should feel that in those muscles to be alice anterior working as you are holding that flexed foot. Now we get to point in through the right toes, flex through the left. We press on out and return back in. Inhaling.

And exhaling staying square across the shoulders, remembering to keep our chin lifted. The tendency is often to kinda wanna look and peek at our legs, but we don't want wrinkles in the neck or a double chin. So really open all that up. Shine the heart up. Pull the belly down.

Resistor return. Inhale to press, exhale to bring it in, lengthening through that standing supporting left leg here, but really both legs working. For to One more all the way out. All the way in. This time, our left leg stays straight. Make sure it's stable.

Right leg draws in and up. We flexed a lower inhale point to kick up on the exhale lower. Belly pulls down crease at the hip. Three. Two. Last one. Right leg stays high.

Left glute engaged to stabilize, breathe in. XL circle across down out, keeping it small. Around, pull the belly deeper, reach the toes a little higher for three. Two. And lift one more across down out. Hold at the top breathe in to prepare, exhale we circle around.

Lengthening that inner and outer thigh staying stable across the hips and pelvis. Three more belly down, toes up to one more circle. Lift and hold. Take one more deep breath in. Reach up through the right heel, lower it back down to match the left on the bar, press equally into both heels, and bend both knees to bring the carriage back to rest. Point through both feet hug the knees in for a moment. Again, you should really feel those muscles in the front of your ankles and shins, give your knees a hug, take a breath in, and exhale squeeze them a little closer towards your chest, towards your shoulders.

From there, we'll bring your feet back to the bar for a moment to slide just an inch or two away from the blocks. I'm gonna keep my two red springs on. If you want it a little lighter, feel free to adjust. Hands will be coming into the straps. Press the carriage out enough to get those hands right up over the chest and the shoulders, anchor your shoulder blades down into the mat, into the back, hold them there as you breathe in, and then sync belly button to spine to float the legs up to tabletop, making sure core is connected to stabilize here deep breath in. Start with a simple press lowering arms down towards the mat by the hips.

Arms float back up on the inhale exhale ribs draw together belly pulls down as the arms press down. Two more just like this, inhale to lift. Exhale to press. One, more inhale, and exhale deep breath and arms lift. This time we curl up to the tips of the shoulder blades, holding a high crunch, taking a little single legs stretch from the mat work, right leg extends, left knee pulls in close breathe in, and exhale to switch. Inhale switch, exhale switch.

As that leg extends forward, think of hovering the shin, the calf, the ankle right over the bar, reaching fingertips towards the bar, belly down into the mat. Can we curl a little higher over the ribs, reaching longer through the limbs for three. For two. Last one. Draw both knees all the way into the chest.

Head lowers down arms up, breathing, curl right back up to the tips of the shoulder blades, forehead to the knees, legs extend together over the bar inhale, double leg, stretch knees into the nose on the exhale. Legs reach forward, knees draw in for three. For two. Last one. Me's all the way in. Head down arms up.

Make sure those arms are perpendicular so the carriage doesn't come crashing in. Extend the legs as straight as your body allows to the smealink. Hold it here for a moment. Re engage into your core to anchor the body into the mat deep breath. And exhale, we press into the palms, we curl up to the tips of the shoulder blades, right leg lowers to hover or tap the bar, scissor, and switch. Inhale switch, exhale switch, lengthening through fingers and toes curling higher over the ribs. So switch and switch for three two Last one, legs back up and together, heels together, toes apart, head lowers down, arms up one more deep breath in at the bottom, exhale curl back up to the tips of the shoulder blades, lower the legs to your diagonal, breathing in fives.

Inhale to three four five exhale to three four five. You always have the option to rest the head, to bend the knees. Listen to your body here. Focus on holding those legs up from the belly using the breath. Inhale. Xhale.

Halfway there. Maybe legs a little lower. Hovering over the bar. Three, two. One more breath. And out to three, four, five, stay hold, curl up one inch higher. Pull your belly deeper, draw your knees in.

This time, bend your elbows in and release head back, carriage to rest. We'll hook our straps back over their poles. Lower the headrest down, so it's flat, and then take a wide parallel stance. Maybe so wide that your heels are to the edge. Of the bar, maybe a little narrower, can be slightly wider than hip distance.

We're gonna take a nice slow bridge pelvic press, shoulders are back up against the block, so we don't go sliding away, heels or arches, somewhere you feel comfortable and solid with those feet on the bar. Palms are down, press into them, open up through the shoulders, deep breath, and to prepare. XL pull your belly to your spine, pubic bone to sacrum, engage in the low belly first and then continue to tuck and curl the hips up. Now we're on two springs. I'm on two reds. So my carriage might feel like it wants to move away.

I'm keeping it as still as possible. Fire up right underneath those sit bones, butt cheeks deep breath in. Exhale to roll back down vertebra by vertebra engaging in the core, engaging in the glutes, very much feeling those hamstrings working, releasing the hips at the very bottom. Again, deep breath in, adjust what you need. Belly button pulls down, glutes squeeze together.

Chins stays lifted off the chest. Make sure your gaze is up with pressure and weight down and back into the back of the neck. We wanna make sure we're not turning our head here deep breath in. Exhale again, roll back down through your spine bone by bone, upper back back of the ribs, middle of the waist, trying to really keep the carriage still at the stopper, think of pulling your sit bones towards your heels. Release at the bottom. Again, deep breath to prepare.

Press the palms down. Press the feet down to tuck and curl up. Scoeping out through the low belly and you need to find a long diagonal through the knees, through the hips. From here pressing the carriage out maybe a little bit, maybe all the way again finding this length, and then using the back of the legs to pull the carriage back into the stopper. Deep breathe into press, exhale pulling the belly in to pull the carriage in from those glutes. Three more times, long length pressing out.

Resist to pull the carriage in. Keep tucking that tailbone upward, pulling that belly button downward. Once more inhale to lengthen back. And exhale to come all the way back in. Hold it here.

Squeeze the seat, lift the hips up a little higher, breathe, and and exhale to roll down vertebra by vertebra, upper back, middle back. Taking your time, still using the seat low back, finally releasing at the bottom. Whoo. I feel my legs today. Now we're gonna do the same thing, but in our pilates stance first position. So now our toes are back on the bar.

And make sure you're not too wide of a first. If you have that high, extra turnout, kind of hone it in a little bit here. We want it to be controlled. Use the core. Use those inner and outer thighs. Head is still down.

Palms press down deep breath in. Feel the low belly, scoop down, and begin to curl the hips up. Heal bones keep squeezing together, knees are reaching straightforward over those middle toes. Once again, we find our length. Press on out, squeeze heels together, inner thighs, maybe all the way stretch together, and then pull the carriage in, knees reaching up and apart on that diagonal, inhale to lengthen.

Exale is the knees open. The ribs closed and connected through the waist line for three. Pull it in. Last two. And then once more inhale finding a link through the front of the hips and the thighs. Engaged in the seat, pull the belly down, lift the hips up and hold deep breath here exhale to slowly melt back down into that mat, vertebra by vertebra, trying to keep that carriage in at the stopper and still to the best of our ability until we release at the very bottom.

Once you arrive, bring those legs back together, feet back onto the ledge, reach those arms back up to the ceiling, take a deep breath in. And exhale to round and roll all the way up. Of course, using the hands if and when you need. Once you arrive here, scoot on back. We're gonna meet with some seated arm work today.

So take your bar back down to its flat height. Change to maybe one red or one blue. I'm gonna go with a red today and always go a little lighter, a little heavier, listen to your body scoot on back. So we're a little bit supported with our shoulder blocks, but never just sinking into them. We really wanna feel our core working, which should be nice and warm now, to keep us lifted, allowing those hips to release.

From there, taking one strap in either hand, reaching our arms out wide, starting with a beautiful hug, deep breath in, elbows are lifted shoulder blades are down the back. Exhale open, make sure those fingertips are in your peripheral vision, so we don't go so far back. Wanna keep the connection in our back muscles here, inhale hug, exhale to open so those shoulder blades stay down engaging in the lap. Inhale, and exhale, hug, and open. One of my favorite arm exercises here.

Working our posture, just as much as our arms and our core, really lifting out of the waistline, like you're sitting up against a flat, beautiful high chair. Someone's pulling the crown of the head higher to the ceiling. Elvis keep this soft bend. You're hugging someone you love right in front of your heart. Two more. One small big hug and open with control.

From there. Stretch your elbows a little bit straighter, thumbs to the ceiling, begin to resist and bend those elbows right in towards your waist, towards your ribs, towards your hips, and then reach back out into that wide tee slightly in front, inhale elbows bend to the waist. Accel fingertips extend to the side of the body. The carriage will move a little bit here because we're bending our elbows back. We're reaching slightly in front of us. Not a huge movement really working to resist.

And reach. Think energy out through the fingertips, out through the crown of the head for four. Working the back and the arms for three, lengthen out through those biceps. For two who resist to pull it and always working both directions. One more time, we bend.

We extend. From there, take a slight hinge forward, reach your arms up until you create a diamond shape between your thumb and forefinger. We take our shaving exercise, elbows bend, really think of narrowing them together, drawing your ribs together, and then extend to that high position, inhale to bend and exhale reach on the diagonal, resist. And, Ben, I like to think of pressing my fingers together here, hugging my elbows inward, pulling my belly button up and in, reach out and away. Inhale, and exhale, trying to lift out of the hips, slight forward hinge of the chest.

Last two. Last one. Reach up to holding of reversing where we came from, we lengthen up through the spine, reach the arms up all the way back out to that tee, and then all the way back bent into the waist. From here and swivel your hand so your thumb is on top, your forefingers are out. Switch the cross to the legs. You can always use your hands to kinda get into position if you need.

And then we'll go into some porter bra, a little more arm work. Pull the elbows in shoulders down. Think of drawing your thumbs right towards your bottom ribs. Lift out of the waist, reach your arms up on a high diagonal inhale, lower down just to the sides of your knees and the carriage exhale. Reach back up all the way until biceps frame the ears. And with resistance, feel like you're pressing down through the space until you resist threw the tee and bent back in. Inhale, we reach up. Xhale, we lower gorgeous opening sensation across the collar bones.

Reach up. Another favorite arm exercise, improving our posture. If you're rounded over a device, throughout the day. This is a great way to open up through the chest and still work on tony in that upper back and arm area, bending in with control for two lower lifting out of that low belly, think around where that waist band is, can we pull that area up and in to support our hips last time reach up and lower and lift. Circle, press control and resist in. And then release those straps back.

We'll hook them back over onto their little poles, and then take our feet to either side of the reformer. Now I'm gonna hook on an additional red, lift my bar back up, We're gonna move into a little bit of a stomach massage series today starting with some work straddling. So I would make a mistake if I didn't share this story with you because it is important to your practice as well as my own. My mother was trained by Ron Fletcher, worked with him and for him for many years, and he shared this story with her. She then shared it with me that when Ron was in the studio working with Clara Pilates, she told him to straddle the reformer like so.

And, and apparently, Ron said, well, Joe, Joe doesn't let us straddle, straddle, German, and Clara said, well, well, Joe's not here. So I share that with you from my mother, from Ron from Claire Pilates, and it important to know these stories and keep them alive today. So with Clara and Ron and my mother's blessing, we are meeting in this straddled position. And beautiful wide second position. Again, knees are tracking over the middle toes just like when we're heels we're on the bar and so they're starting position here. We're working our external rotators. We're finding this beautiful lift, and then our palms come to the edge of the bar.

Hug your elbows in. Think of a push up. Elbows bend straight back. My knees are pressing back until my chest lowers to hover over the bar, and then press the bar away, lifting a little taller through the spine, inhale to lower forward on the diagonal, make sure those knees don't collapse and working those external rotators. Xhale pull the belly up, press the bar away.

Twice more. Squeeze your elbows down by pulling your lats down into your back, working the back. One more time. Inhale long diagonal out through the crown of the head. Pull your belly back. Press back up to a tall seat.

Drive your heels into the mat, reach your arms forward, and then open them to a wide tee. Pressing into the feet zipping up through the waist. We're gonna begin by hovering our hips, just an inch or two from the carriage. Lift up an inch or two inhale, lower back down and inch or two as you exhale starting with a very small little pulse grand plie squat position here. I'm working on rotating my inner thighs around and up. Think inner seams of the pants forward.

Sit bones right underneath the seat. Working underneath where they are to support us here. So it doesn't just burn out the quads. We work the belly. We work underneath the glutes.

Arms stay long and strong for four. And three. Last two. Last one, stay low, right heel, right arm, lift up, inhale, press it down as you exhale right side again, lift, press and lower. Open up through the shoulder and the ankle.

Press one more time, lift, lower left for four. Take it down. For three, make sure the hips are hovering off that mat. Last time, back to the right for two. One, press left for two. Lift, press one time on the right.

One time on the left. We'll do that once again. Lift the right heel and arm. Lift left heel and arm. Lift both heels both arms up.

Take it down. You could, of course, move through this just moving your arms, just lifting and lowering the heels. We have this for four. For three, hands could always be on the bar for a little more support. Last time we hold arms and heels high, we pulse down an inch, up an inch, lower, lift, keep wrapping in our thighs forward, shoulders down, belly pulled up and in for four. A little bit lower for three.

Last two. Last one. Press the heels down. Reach the arms wide with control. Don't collapse. We lower our seat. Now, our legs should be feeling that.

We're gonna move into our stomach massage. Feet come onto the bar, hands holding on, find your pilates stance first position, pull the chest forward, the shoulders back, take a moment, sit up tall, gorgeous posture, deep breath in. Exale rounding contract, pull back in your waist, bring the hands to the edge of the reformer, press the carriage on out, pull up in the elbows engaged in the back and the arms, heels lower, heels lift, we bend and return, inhale press exhale lower, inhale, lift, and in, lengthen through the legs, deepen through the waist, heels come up, knees bend in, lengthen. Keep gazing down into your belly. Press lower, lift, return twice more out, and lower, lift, and in once again. Lift and come in from there.

Take the bar once again. Lift your chest up a little taller. Pull your shoulders back a little further. If you can both arms reach up together, take one at a time if you need, and then bring those hands back to the shoulder blocks. For me, fingertips could be back or down, whatever allows that gorgeous lift of the chest we've been working on throughout class, pressing on out same movement for the lower body, heels down, heels up, return, inhale to lengthen.

Exhale heels lower with control, lift and squeeze into those inner thighs. Press, resist. Can you grow taller through your spine? Again, like someone's pulling the crown of the head to the ceiling, zipping up tight through the legs and the waist. Lift and in for it to feel like you're gonna lift right off, levitate right off this mat, squeeze underneath the seat and rest from here. Hands come over to the sides, lift up through the chest.

From here, legs extend up, squeeze those inner thighs together, open, and then release your feet back into our wide straddle. Arms come back out and then reach them back up. Take a breath in. Take a side stretch up and over to the right. Lift back up.

Exhale to the left. Enjoy this moment in a side bend again. Inhale. This time as you go right, right hand lowers to the inside of that right thigh, look up at your left arm, pull your shoulders back using the right arm and your glute strength, press that right thigh, and the left a little bit more open, lengthen a little bit deeper into that side reach. Come all the way back up using the obliques, arms to high fifth overhead inhale, take it up and over to the left, left arm lowers into the front of the thigh gazing into that right elbow crease pulling our shoulders down deep breath and press both thighs back a little further. Reach a little further.

Come all the way back up. Arms stay overhead, inhale. Press into your feet. Hover the hip deep breath in. Again, take that side bend. We lift up. We take it left.

Working our waist and right. Lift and left. Two more each side. Staying low with the hips, keeping them simply hovering off the mat, lift and lean, center and lean. Come back up inhale. Lower all the way down as you exhale. From there, we'll lighten our springs, one red, one yellow to move into our reach and twist.

Make sure you're still close to the edge here, feet come back up onto the bar. Sit as close as you can here, lift out of the waist, heal squeeze together, take a deep breath and reach those arms up, pull those shoulders down, inhale begin to lengthen out through the legs, and exhale to return. Zip up tight through the thighs, pull the belly up to pull the carriage in. I'm trying to reach forward on a slight forward hinge, lengthen, and resist. Press lifting out of the hips using that core strength for two.

One more out. And in lower the arms parallel to the floor, deep breath in exhale, press out, twist over that right shoulder gaze at your back fingertips, back to center inhale, twist and reach, looking left. Finding center, sit up taller as you lengthen and twist. Make sure those legs, the pelvis stays square and even. We're twisting from between the top of the hip bone and the bottom rib right from that oblique.

So both sit bones stay firmly planted and anchored down into your mat, one more each side inhale. Lift up as you twist and reach over. One more. Reach up and over. Come back to center, carefully take the bar, extend your legs as much as your body allows, swivel the feet parallel and lower your heels under.

If it would feel better for you to hold on to the sides of the carriage, the bar, just take a moment to release your chin over your chest. Give your head a little shake loosen up through the back of the neck, the back of the legs, deep breath, and deep breath out. One more inhale. Allow your body to release into this forward fold. And then carefully bend your knees to come back in.

We'll swing our legs over, take our bar down, and then give ourselves a little spring change once again. So from here, we are going to move into facing the back of the reformer. I'm gonna stay on one red for some thigh stretch and a little chest expansion. So I'm choosing to keep it a little bit lighter for both just on that one spring. Bringing my knees all the way up against my shoulder blocks, making sure I feel stable and square, and then holding on a little higher up towards my ropes.

From here, press the pelvis forward, roll the shoulders back inhale begin to hinge back with that beautiful flat diagonal from knees to hips, through shoulders and crown of the head, and then exhale squeeze into the seat to come right back up to vertical. Now after what we just did, this should feel so nice on the front of the body to really lengthen out those thighs, engage into the seat, zip up through the waist to come right back up. It doesn't have to be huge movement here. If you have any knee pain or extra tightness, don't have to go too far. Think of drawing those inner thighs together.

It's gonna help you really lift out of the kneecap so we don't put pressure into those joints. Come all the way back up. One more time, inhale hinge back, length in the front of the body, exhale, lift up engaging the back of the body. Now staying vertical here, slow pull of those arms to the hips, hold them there inhale. Slow exhale, we look right.

We look left, punch to the floor, look to the center, then return the arms. Again, deep inhale to pull. XL, we look left, right, center, and resist. One more time each side, inhale open through the chest, looking to the right, looking to the left, finding center, and return once more inhale, exhale, left, right center resist. From here, arms pull to the hips, hold them there. Begin to crease at your hips.

Sit your sit bones over your heels so they hover, arms stay right by the waist. Squeeze your seat come back up and then return the arms. Similar to how we sometimes do on the Cadillac or tower, arms pull first. Sit bones reach to hover over the heels. Squeeze your glutes back up.

And then return the carriage forward. Inhale arms pull back. Exhale we squat back. Squeeze the glutes up. Return the arms.

Once more like that, pull. Take it down. Lift up tall, spine stays vertical the whole time adding on, pull for the inhale. Sit back to hover as you exhale. Hold it here, breathe in.

Little pelvic, tuck as you exhale out to engage into the glutes. Into the pelvic floor. Carriage stays still. Arms glued to the waist for three. For two.

Last one. Sit back to hold. Come all the way up. Pull those arms back one inch further and return. Nice full body exercise.

Release your straps here. Begin to scoot back. We're gonna move through a little bit of a forearm plank. Those forearms lower. I like to press my palms to the outsides of my shoulder box, so I feel really stable here.

My toes are coming to the ledge. Remember, you're on one spring, I'm on one red. Then right away, begin to lift the knees, press out and find that plank. Inertheizer glute tight, a little tuck at the tail, long line of the body through heels through the hips to the crown of the head, deep breath, and deep breath out. We begin by bending the knees. They hover or tap the mat, exhale to extend, inhale to bend, exhale to press.

Each time you extend your legs, think heels, press back, crown of the head reaches forward, inner thighs and glutes connect. We hold our plank. We press the carriage away. Pull elbows underneath the shoulders. Press away.

Pull it in for three. And two, last one, we take the same series, twisted, hip, right hip down, knees go left. We bend. We extend. Now I'm trying to stay pretty square through my shoulders here. I'm pressing equally down into my forearms using my right oblique.

One more bend. Extend hold hips low. Press the carriage away. Inhale. Pull those elbows underneath you as you exhale for four. Use that right oblique. Three.

Keep squeezing inner thighs and glutes tight too. Last one. Find center. Hit left hip down. We bend.

We extend. Inhale. Keep pressing forearms into the mat, lifting hard up, lifting left oblique and belly up. Hold this twisted plank, press it away. Pull it in.

Press and pull for three. Last to finish strong one more time, back to square it off, take two deep breaths, inhale, lift your heart, lift your waistline exhale. One more breath in. Squeeze inner thighs and seat a little tighter. Pull the belly up a little higher.

With control, bend the knees, gently rest them onto the mat. Bring your body all the way back in with control. Let your knees open here. Let your feet just hang off the edge. Hip sit back. Arms reach forward.

Breathe into the back here. Deep inhale. Allow the chest to drape a little further over the thighs. Maybe crawl those hands a little further forward as your hips sink further back in opposition. One more breath in.

Opening up across the back lengthen widthwise. I'm gonna be gonna crawl those hands all the way in. Will carefully sit off to the side. And you are all done. I hope you had fun with me on another full body reformer class today.