Energizing Small Ball Mat

What's up, familiar? It's me, again, your girl, miss Michelle Simpson. Today, we're gonna have a ball. Joining me is the illustrious Susanna Todd from the the Woodwood's Van Eyes. And we're gonna have a little bit of fun now. This workout is a beginner intermediate, and we're gonna do a lot of things with this ball. So starting standing, go ahead and go into your Pilates v. If that's nice for you. Otherwise, go parallel with the c.

Hands are in the ball or on the ball, arms it to your side. And we're just gonna start by a little nodding forward and letting the head go down for a little forward fold. Let the weight of the ball kinda take you over if you need to find a little more room there. Feel free to bend those knees and then track the spine up starting from the heels all the way up to the neck. Go ahead. Take a little extension here.

Look up and back. And then we go again, chin to chest. Take that ball and roll down with your ball. There you go. Holding it there.

Take a second to stretch. And then right at the elevator up, pressing the heels into the floor. Back body is turning on, and then the neck goes back looking up to the heavens, and we do one more on this next one. We might find a fun place to kinda stay here. And find a slight clear bend in the knee.

So slight bend in the knee, and then straighten as much as you can. Head stays heavy. Hands are on the ball. And if you have really long arms like me, You can kinda like press into the ball. We'll do two more and press and straighten warming up those hammies, hamstrings, last one straight legs, and then roll yourself up to a standing, pulls the c on.

Head is the last thing that come up on the top of your neck. Good job. Take the ball up to the ceiling. Call spine. So think about that opposition. The hands are reaching up and the heels are pressing into the floor, pulling that belly button together and in towards the back, and we're gonna take a lateral side bin to our left or to the side.

Let's go this way because my left might not be yours. Okay? Nice and long. So think more of side and then bring it back to the center other side. And as we move through this, come back to center. I want you to notice you're staying towards the side of your body, not a diagonal.

And if you need a little bit of tracking help, I'll give you a little hint as we go to the other side. So sometimes I drop my other arm so I can have that arm tracked the side head stays on top of the neck. Good. Let's see you on this side for me, for you. Their side staying long, and then bring it back up. Oh, lovely. We like it and the arms come back down in front of you. I feel warm.

I feel nice. Now our arms, just one arm. I'm gonna take the ball into this hand. Other hands at the side, Nice halt, spine, and then the ball comes up, up, up, up, and then really reach through the ceiling. Yeah? And then bring it down. Really track it. You wanna take that second to really articulate through that shoulder girdle. We're waking it up.

We're gonna do three of these. So this is our second one. Pulling that belly button and in back, and then one more down. It is so important to warm everything up. We're talking about mobility of the arms, the hips, everything, the neck, and we're gonna switch sides and switch that side. Nice long. Think a basketball player holding that lovely basketball, and my eyes are tracking the ball.

I forgot to tell you all that. And lower really taking your time. Good. Two more. I feel like a ballerina.

Kinda am sometimes. Oh, yes, lengthening out of that shoulder joint. Last one, come up and stand really reach, reach, reach, reach, reach, reach, reach. Uh-huh. And then bring it down. I like it. Then we're gonna bring that ball back to the center.

Just extending the back here. Call spine. Go ahead and let the chin go up to the ceiling, holding that ball in front of you and really extend. Maybe taking a backbend. And then coming back to the top. Maybe if you're feeling froggers today, you could take that ball up and over and then bring it back.

Felt different. Right? So ball or no ball. No ball. Let's try this one. Really extend open the chest, open the shoulder blades, and then come back to the center. This time, let's try with the ball again, see how that feels differently. Arms up, keep tracking, watching the ball, go as far back as you're comfortable, and then bring it back down.

Arms are resting at your side, and now we're going to put the ball down. Put the ball down and we're gonna have the hands on the hips stepping off of the mat if you have a little balanced challenge like me. Again, parallel or Pilates v, we're gonna take this leg out to a b dutch and taking it away. So plant that foot, the working leg is gonna be working that pinky toe, the big toe, and the heel pressing into the floor. And we're gonna take this leg out, turning it slightly out, and then we're gonna drag it coming back back into that. Pilates v or back into your parallel.

We'll do two more, out tall spine, pulling the belly in, and then last one, out and then in switching sides. Other side's gonna go out, out, and bring it in, call spine, and two. And last one for the a b duction taken it away. Little shake out right there. Now we're going to take a little adduction.

We're gonna have that same stance, but this time we're gonna take the leg out slightly to cross over the standing leg. And they take it right back to almost like a windshield wiper. Yeah. There we go. And tada. Boom and back to front, shake it off.

We have another side. Like I always say, thank god. We're not spiders because you'd have seven more to do. Alright. Let's shake it out. Find that balance.

Rainbow. Across. Yes. As you can see, this is my site that needs a little more love because it's challenging. That's French for challenging. Oh, really.

They come back. Shake it off. And then regular stands here. Really nice. Let's just wake up those ankles. We'll point and flex.

I don't care where you are. Just point and flex that toe. Point and flex. Take the ankle around. Yet both directions.

Beautiful, and then to the other side. Whoo. She's like, no. Okay. Let's do. Point and flex. Ah. There you go.

And then circles. Both directions. And she's tipping over and we're gonna bring her back home. There we go. I made it y'all. Did you make it? Okay. Cool. Now we're gonna take it to the edge of our mat.

The front edge of our mat, we're gonna find ourselves and we're gonna do it like Joseph did it. We're gonna cross one arm over the other, one ankle over the other. I'm just saying that because we're in different directions, and we're gonna take it to the floor. Mhmm. Are we? I read it. Wow.

Without flopping. I love it. So we have this ball here. While we have the ball, I wanna talk about placement of the ball. If you have the ball right in the small of your back, that's a great place to be, but as you're gonna see, let's go back. Just a smidge As you're gonna see through this workout, and this ball is gonna go all over our body.

So feet are on the floor, knees are up to the ceiling, hands are at the side palms to the side of your lovely legs. We're gonna do a half rollback. So even though we're here and we have the ball supporting us, We still wanna give that c scoop and find the scoop in our body and then go back until our arms are straight. It's a little easier with that ball. Right? Kinda sorta not really. And then find that curl. Let the head leave, leaving the small of the back on the ball try to come up all the way, call spine, and then chin tucks in, c curve happens.

Maybe you'll find yourself going a little bit further this time. That back is nicely supported. Oh, find that curve. Keep the curve. Keep the curve. Keep the curve. Keep the curve. Yes. One more.

Extra credit. Y'all know I like that. Take it all the way back. Now maybe you find it to nice take one arm off. Maybe another arm off. As they're saying, hello, maybe a little extension, and the chest lifting the chest to the ceiling, and then curve it back in, reach the arms forward, and then get out of that.

Hello, everybody. Are you awake? I am. K. Let's take that ball to decide, you know, this is a fun time. So we're having fun. We're gonna do a little 100 esque thing right here.

So I have my feet on the floor. I'm gonna have the ball in front of me, and I'm gonna have that ball here and extend my arms, and I'm gonna find that c curve without the ball and take it all the way back, but leave those knees there. The ball is in front of me is on top of me, right, above my chest. I'm gonna bring my right leg to tabletop position, left leg to tabletop position, and there's gonna be a little 100 esque. Okay? So we're curl up into our little curl here, and we're gonna pulse 10 times, ten nine curl. Seven six five four three to done. Stay there.

Hold it and then roll everything back. Feet hit the floor. Reach the arms back and find a stretch to release those abs a little bit. And guess what? We get to do it again. So let's take the left leg to the tabletop, and let's take the right leg to tabletop and bring those hands right back over our chest, curl that Nick, hitting shoulders up into the curl, and we're gonna pull syntax 10.

Nine. Eight, seven, six, five, four, thres. Oh, no. Hold it there. Let the feet find the floor. Control it down.

Feet are flat, arms reach back. Hello, I'm awake. Wonderful. And let the legs go long, and I'm gonna roll up just a second to tell you a little something, a little something. So when we're working with the ball, this is really important. I know you're gonna appreciate this break.

The ball can go between our ankles to find us a little more connection with the ball. The ball can go into our belly to find a place where we find the extra curl. So we're gonna play around with all of this right now. We're gonna do what? The series of five. Say it. Is it so? Yes.

So let's go ahead and practice a little bit of rollback. So feet are here on the floor. You can have the feet flex or pointed. Natural, I don't care. Find your tallest city at position. Sitting bones are really, really pressed into the mat, and I want you to just roll your body back, curl, curl, curl, curl, curl, all the way.

Reach the arms over the head. Let's do one more because it gets prettier after we do that roll up. Maybe not roll up. There we go. Merry Christmas. It's real here in Pollies any time because that's what we do. Take a stretch forward.

And on the way back, bring that right knee into your chest and find almost there. So we're here. We have the ball over chest, have it low, or have it high. Pull the leg in, switch. And switch and switch and switch switch to more sets, last one and there and bring the knees to tabletop rests everything, bring the ball to your belly. Is it getting toasty y'all? Is it getting toasty?

I hope it is for you. Okay. Alright. Double straight leg stretch. Take your hands over your chest with the ball. Over your chest. And I really want you to feel your hands into that ball because you're engaging the shoulder girdle. Right? Alright. Scroll the head neck and shoulders up to the center, and then I want you to bring the knees up to tabletop and now we're gonna extend the legs out to about a 45 degree angle, arms reach behind the head, and then bring it in.

Tap that ball to the knees. We're gonna do five of these. This is four. This is three. Two.

Last one y'all is roasty. One, take a break feet to the floor. Are you having fun yet? I know I am. Not. So that was our double leg stretch. Now we're gonna take it into our single straight leg stretch. So this is what I like to do here.

A little bit of basketball here. So I take my hands over my chest here. Pushing into the ball. I'm gonna curl my head neck and shoulders up. I'm gonna bring my right knee to tabletop and extend the left leg out long.

Now you might need room to take that up to a 90 degree angle. So it's scissor ish, Okay. We're gonna tap the ball two times and switch. Tap tap switch. Tap tap switch. Tap tap switch. Oh my god. One more set.

Take the hand the legs to 90 and then bend the knees. Now we're this is where we're gonna have fun. Coordination is so important. We're gonna do, like, a little basketball situation here. So you can have the legs bit or have them long. So if you have them bit, Let's practice. Did we lose the ball? Okay.

Let's practice. I'm gonna bring my left knee up to tabletop. Right leg stays on the floor. Foot is planted in the onto the floor. And I take the ball around my leg, switch hands, and then do the other side, right knee to the chest, take the ball around the leg, and come back the other way. We got this. I'm doing it slow. This is practice because it gets better.

Yep. Okay. One more time. Slow on both sides. You hear my breath changing because it's getting serious. Okay. Y'all ready? And Susanna, are you ready? I'm gonna try. Yes.

To do this fast. Yes. Alright. Okay. So the head, neck, and shoulders come up, curl up, and then y'all, if it's too much, stay down, but I want those legs moving. Yes? Okay. Let's go. Alright. We're ready. I'm gonna start with the left knee foot to the floor or leave it hanging. Let's go. Go and switch and switch. Switch.

I am playing for that those people who play that ball came with the net to And three, and I don't know why I'm counting to a couple more and stop because why? Okay. We're done. Go ahead. Put that ball down behind you really quickly here. We're gonna have a little ninety ninety stretch situation here. Option to sit up onto your forearm.

So I can do a here laying flat. I'll show you really quickly. My arms are gonna go at a low v. I'm gonna have my legs a little bit wider than my hips, feet are on the floor, and I'm gonna let both knees go to the front of my mat. Okay?

So you get that stretch to the side body, and we're also working the size of our abs. So you have the rectus abdominis. You have your the trans abdominis and all the abdominal diseases, and we're gonna work all sides of our abs. So one more time on the other side, oblique ish. Alright. And then bringing these back up to center. Now I'm gonna sit up and grab my ball.

And when I grab my ball, I'm gonna put it in the small of my back. Four arms are beat to the floor here, tall spine, fingertips are towards the ball. I can go a little wider than my my mat here, and I'm gonna drop those knees. Hello. Really stretching that and still getting a little love and a break from those abs.

Because We're not doing with the series of fun, y'all. I just took a break. I know. One more is called distraction. One more. I said one more with that, so last one, bring the legs back up to center.

So we start off. At our our single leg stretch, but now we have to do double leg stretch. So option here. Susanna, you stay there with the ball in your back? Okay. I'm gonna take the ball away so you can see the the the objective change fingertips interlaced between The fingers, hands at the back of the neck, your occipital legs come up to a 90 degree angle.

So this may work out for you here. Great. I'm gonna do 90 right there. So we lower down the legs. We go lower down three, two, one, and we bring it up. Now remember, you're only gonna go as low as you can bring it back up. Good.

321, up. One more. Three, two, one, up. Then the knees into your chest, if you're doing it with the ball, go ahead and let your feet hit the floor, and also still rock yourself right to left to give a little exercisey stretchy thing in the back. You know, I like to draw circles. On the ceiling with my knees, and I'm gonna place my feet down. Now, familia, stay with me.

This is your ball. We're gonna do crisscross, but it'll be a little bit different. So I want you to go ahead, have your feet a little bit wider, and roll halfway up. Your opposite knee, opposite elbow, find the connection with the elbow and the knee touching the ball, hands interlaced behind your head, option to keep the knee here or have it long and hover up to you. Hold here for your crisscross. Three, two, one, switch size. What?

Yeah. I know. You said this was a beginner. It is. Okay. I don't have the elbow. Again, there's my positioning, twisting at the waist, or letting that leg get long, twist, twist, twist as much as possible, and then calm down. So that was practice.

You got that. Proctissimo. We're gonna do that again on the other side, more twisting the waist, and a little bit more of a push into the ball. So go ahead and take the elbow to the ball, find the twist in the waist, and we're gonna press into the ball five times press. Five, four, three, two, one. What? One more side, y'all. We almost there. Woo.

I can't find that connection elbow, knee, and ball. Press into 5. Four. 32, 1, and bring these two chest to go, Honolulu. We're done with that. Alright.

Fun stuff. Now I'm gonna scoot back just a little bit. Take this ball, bend my knees to my chest, and then I'm gonna place the ball between my ankles. Yes. And the ball is nice and pressed between my ankles, and I'm gonna leave it there fingertips up to the ceiling and then do a little curl up, curl up, and then bring it down. What? Curl up.

Bring it down. One more. Curl up. And then bend the knees. Bring the feet back to the mat. Option here to go ahead and roll up or just get yourself up the best way you can.

I'm gonna go one side up, and now I'm gonna take the ball between my ankles. And when we do this, whenever we're working with a prop, especially the ball. The ball's gonna give us different feedback. Right? So giving us different feedback and giving us focus. So we'll know where we are in space.

So that's why the ball and other props are so important. So with this here, I feel more connected in the hips. And I feel more connected collar into my inner thighs are, like, on. Right? So we're gonna do that roll up again just two just two fingertips in front of you. Give me that c curve there. Squeeze that ball all the way back. Reach your arms overhead, and we're gonna come up a little bit easier with the ball. Right? Take a forward fold.

I said two. Let's do one more because abs. Right? Okay. And gorgeous. Did you make it? I barely did. I'm never gonna take this bowl, and we're gonna put it betwixt our thighs.

You see that there? Twwicks. Okay. Swicks our thighs. So options here. We're gonna get into rolling like a ball, but I still wanna have that c curve in your spine. You can hold the back of the thighs.

You can go right at the ankles or you can have the hands behind your back. But I will go right here because it's nice and comfortable and we roll back to our shoulder blades. We're gonna go four times, find your balance. And if you're like, oh, I touched a form or so, it's okay. Find your balance. One more.

It's okay. And find it. Hold it. Hold it. Hold it. Let the feet rest and take a second. Alright.

Putting this puppy to the side really quickly. Now we're gonna get into a quadruped position. So we're gonna go all fours, hands and knees. So sweep those legs back. And you wanna find your positioning, elbow, wrist, shoulder all in line, and the hip, 90 degrees. So you're finding that here. The tops of your feet are on the floor, and pull your belly button up towards the ceiling. Let's just play around with that really quickly.

Drop the belly, let it get sloppy, let it get messy, let it get sexy, and then pull it back in. And you're gonna feel that tailbone reaching behind you, and the head reaches long in front of you. Left the belly relax, let it go. Let everything go and now squeeze and engage everything. We're gonna do it one more time.

Let it loose. Oh, I feel that. And then squeeze everything nice and long. My Luvs because you're special. We're gonna take a little fun with the ball. So pick a leg, any leg.

I'm gonna find that will crease between my knee and my thigh. And I'm still in my quadruped position. I'm gonna lift that knee with the ball up to about a 90 degree angle right here. We're gonna do some kick ups. Let's shift five, kick it up.

Press up. Three, two, one. Now we're gonna knot the head forward. Think knee to the forehead, curl under. And then come out back to 90. We'll do one more if we can find it and curl curl curl curl curl. Take that leg back up to 90 and then bring the knee to the floor and switch sides.

Two sides. Sometimes one side is better than the other. I don't know what side that is today, but here we go. So I have the knee in that little crease, the ball in the crease, and I bring that knee up. And there are little kick ups here we're gonna do five again. Five. Four squeeze the ball. Three, two, one squeeze of gloopy booty, and then that brings the knee to the forehand or towards the head, curl, think cat cow, and come out.

Back to 90, and then come back. Last one, really articulate and really exaggerate the spine like a angry cat, and then bring it up. Shake it off. Are you awake? Yes. Alright. Beautiful.

The ball's in front of you. Leave it there. Go ahead and let your legs go long behind you, and we're gonna go into a little bit of a swan. Now depending on how endowed you are in the front, you decide where the ball goes for you. Right? Around the breast bone right there around their hands are nice and strong beside you. Four arms to the mat. Think the belly button is coming off of the mat. So squeeze the belly button and I just want you to press your hands into the floor and extend the neck up, really press the tops of the feet into the floor, finding extension. Now on the way down, just relax your body.

Almost let the top of the your body just go over the side of the ball. Good. And we're gonna do it again. Engage squeeze, make everything nice and taut, extend, elbows are pushing it mat. Hands are pushing into the mat, find an extra extension. Squeeze it took us, and then go over, curl over the ball, and relax everything.

The last time, squeeze everything nice and tight, pressing up extra credit if you like it. If you can press the arms straight to her. Maybe think cobra ish, maybe take an extension. Good. And then lower the hydraulics. And then swoo. Get over that ball and extra credit for a little rest now. Go ahead and press back into your rest pose or child's pose.

And when you're here, you can let your bottom go between The legs, if you need to widen out for anything that's in the front of your body, please do so. And while we're here, the ball is still here, we're gonna take that lovely ball, and I'm gonna press both of my hands on the top of that ball. As I take my body and my chest down towards the the rest pose, I push the ball away to find more length in my arms, my chest, stretching right under my arms, And I rolled the ball towards me, so think more of a swan, right, there's your extension again, and then rolled the ball away. Good. One more. See if you can find your longest, strongest extension, and really get that bottom down, finding all, little happy vertebrae, and then take it down.

Old My goodness. Nicely stretched. Extra credit. Go ahead and roll the ball halfway towards you and then take yourself back into that quadruped position. Extra credit here. We're gonna do a thread the needle. So this is my right hand.

I'm gonna take my right hand and take the ball through my arm. So taking it through, lower the chest, try to get that shoulder to the mat, bending the other arm, bottom is still up, or you can take it back depending on how your stretch is. But that's the threat the needle because we need some rotation in our trunk to make the body nice and conditioned fully and come back through. You have another side. So same setup, flat hand, take the ball through, try to get the ear, and that shoulder down, took us as up or down, up to you, but find that stretch to thread. Good. And then come back through center, and we're gonna take the ball somewhere north towards nords towards front of our mat, and we're gonna come come into a sideline position. So So options here, the ball's gonna be a lot of fun right now. So I'm taking my body to the side at the back of the mat, and I can have my hand cradling my head here.

So watch this. Or if you're like, that's a lot in the show, you can also go low here. And you can also come up higher to your forearm. And all of those, you're gonna have that hand in front like a kickstand. Alright? So hips, bottom part of the body, stack the hips one on top of the other, feet are flexed. The ankles are flexed, and I want you to take your feet towards the front of the mat. So you're looking almost like an l. Remember that? You learned that. Right? Okay.

This little pretty ball we have here, that's gonna be our kick kickstand that little supporting hand will be kicking and holding that thing. So we're gonna lift that top leg to the level of our hip. Think tall spine from the top of your head. I want you to kick the leg forward two times, kick, kick, point the toe and reach it all the way back. And what are we doing with this ball here? I want you to think about that ball making you taller. Where you feel like I'm rocking back? This ball provides stability.

So kick, kick, kick, and point kick, kick, and point. It keeps you honest. Right? Kick, kick, kick, and point. One more, kick, kick, and point. I I point it and then kick kick, go ahead and bring it back to the center and find more lift. Don't let it get lower. Okay? Lovely, lovely lift. Now we're gonna lift that leg to the top of our hip. Again, we're gonna lift and lower keeping that knee towards your device. So lift It might not go too far. It's okay. Bring it back. Tap it.

Lift and squeeze. So this ball is keeping me honest. I can really concentrate on my hips squeezing. My quad squeezing. My legs are saying, hello, Michelle.

I'm awake. Okay? One more because why not? Oh, let it rest. Whoo. Guess what? You're gonna turn that knee to the ceiling. Now we're gonna think that lady who did those videos in the eighties. Lift it up, really nice and tall.

Squeeze and lift it away, reach the leg away from the hips, and do it again up. Good. And if you saw me, like, losing my shoulder, that ball made me get nice and tight again. I was like, let push up, Michelle. One more. Whoo. My boot is on fire. Okay. Last one, rest.

My favorite thing, this lady over here taught me this, and let's lift that leg. Point the toe, circles, lifting sizes of fruit. You've done this before with me. Let's do a melon. Yes. Melon size three. Two.

One reverse the circles. Three. Two. One rest because ouch, lift it up again. Think peach or orange. That little one. Three, two, one. Other way. Three. Two. You're crying yet.

One lower. Oh. Blueberries, grapes, whatever. Little bitty ones. That's what my hip sounds like, other way. Oh, it's dead. My leg is dead. It's okay.

Because you're wonderful. Let the ball go grab that ankle and press the hip flexor forward. You wanna see what I'm doing. I'm gonna move the ball. There's my press. Oh, oh, oh, but we're not done.

Go ahead and swing that leg forward. Let the foot come in front of you. This is where it gets sexy. Alright. The foot is in front of you flat. The bottom leg, the leg that's through the little needle there, you're gonna lift it slightly off the floor. We're gonna lift and lower that puppy three times Three, two, one, it might not go nowhere.

Do it again. Three, two, one, because Pilates is hard, lifted. Hold it, circles. I don't care what fruit you pick, but do three. You love this? Keep that leg hovering.

Take the other leg off. What? You got that ball in front of you? Find it, find it. Hold it there. That's it. You got this three, two done lower. What?

Guess what y'all? Another side. This this booty cheek is like, girl, what are you doing? We got that same back of the body to the mat, find your your lovely arm position, and we're gonna flex at the ankles, bring those feet right to the front. That lovely letter l kicks in is here, chilling. Nice tall spinal lift that leg.

This should go quicker because you know what you're doing now. Kick kick. Point. Kick kick. Point, kick, kick. I think I did four last time.

If not, we're gonna be uneven. It is. And rest, lift and lower, keeping that knee towards her device, lift that thing. Oh, yeah. Uh-huh.

Two. Let's do it's supposed to be three. If I did four, just extra, you need it. We all need it. Hold it there. We all need it. Alright.

Need towards the ceiling. Tall kicks. No copyright and friend, because I'm gonna talk about different movies and people, but you know, no. Not today. One more. Love it. Oh my gosh.

Okay. Lift the leg, melons, three, three, two, one, reverse that melon. Three, two, reversal. Hold at their rest, peaches, oranges, apricots, No. Copy writing French, but it's a three. It's a what? Reverse it.

Cranberries? Sing songs of cranberries three. Two one. Oh. Oh. This last one's killing me.

Grab it. Get that ankle. Push the hip flexor forward just to confuse your glutes. Confuse the glutes because they're like, girl, what are we doing? They're gonna swing that leg around to the front foot is flat and tall spine. Don't forget about that kicks in. It keeps us honest.

We're gonna lift and lower this bottom leg three times. Doose Three, two. One, we have circles again. Pick your fruit. Three.

That looks like a d on my side, but, you know, do something. It's like a d on that leg. Alright, my Luvs. We leave that leg there. We take the top leg and extend it out and we just hold. Close fine. I can sing songs that are not copyrighted.

And then Laura, then just come on to a seated position. How you feeling? Yeah. Me too. Alright. So I'm gonna put the ball to the side. You'll have a option here, but let's do first things first. We're gonna get to a z sit or a ninety ninety sit.

So if that works for you, find your happy place and your z sit, z or ninety ninety, and find your tallest by now. What I do sometimes it get me nice and honest I'll show you from the back. I'll push the ball and just fall on my back just to find a little more truth in the straightness of my spine. So that's an option there. If you like to try it, otherwise, get nice and tall. Tall, tall, tall. Now if you didn't put the ball on your back, we have it on our side. Right? Okay.

Put that ball down onto the floor. Take that top arm up. You you change it. Okay. Cool. Roll the ball away. Think reaching away.

Roll the ball with you. What's this look like? Y'all know I love mermaids, come back to the top. Good. And reach again. I always say, like, good, better best.

So each time you go over, see if you can go a little bit further, reach a little bit longer. This last one really sell it. All the way, tall spine belly button towards the back, find it, find it, find it, find it long, and then bring her back. And then give me a little counter stretch. Flee that ball there, and I bend that elbow in, and they come out.

Okay. Here's the tricky part. We're gonna do a little bring that top that leg in. This is a little bit advanced y intermediate y. Okay? This leg here. I'm gonna leave it there.

You might need a little more width between your hip and that leg. So arms come out to the side, and I want you to cave in so curl, curl, curl, find the curl, and then chest comes out, presents tall spine, and then curl up. And you're gonna feel that hip flexor saying hello. I love you. Thank you. And then out. Yes. She's a dancer.

But you don't have to be a dancer to do this. And then come out. We love it. Rest the arms. Yes. Other side, get there how you can. Get there how you'd like.

If your glutes are screaming, You're doing a great job. Alright. So you got your your sitting, your gorgeous, your delicious, take that arm up, and then press that ball away. Oh, yeah. This side says, yes, ma'am. Nice and tall. And you're gonna feel it in that glute. Good better best.

Take a little bit further each time. The last time, that third time is your best. Give it to me. All the way. All the way. All the way.

I didn't know I could sing. Come all the way up. I'm a dancer and a a paladier. I don't sing. And they counters, counter stretch. A palladio. That's a word.

And coming up. Gorgeous. Next exercise is gonna be TikTok. Susanna's gonna do a variation, and I'm gonna do a different variation. So you can lie all the way back We have the ball in our ankles needs to the chest, legs are up to a 90 degree.

So I'm gonna do it this way so you can see what she's doing if you can't get the the visual. So legs long in front of me pointing my toes, forearms are in, and my fingertips are towards my toes on my forearms, tall chest long neck, and then bend the knees to the chest for me and then bring it up to a 90 degree angle. If you're losing the ball squeeze harder, there you go. And we rock to the side, pick a side, any side. So you're letting a tick in the top. What's happening on TikTok, you'll see the the hip lightly lifting. Just a slight lift so you're getting those internal and external obliques.

Good. Good. Good. One more time each side. Come back to 90, bend the knees, rest the feet. I'm gonna roll go ahead and sit up, miss Susanna, because I love you. We're gonna do teasers because I love you because I love you.

Take that ball but twix the thighs or the knees wherever it is. I'm not gonna tease it all the way out, y'all. I'm not crazy. Okay. Great. Alright. So practicing hands behind the thighs. So like we did with earlier with roll like a ball, find the balance. Toast are up. Now tall, tall neck, maybe extend the legs at long.

Yeah. Okay. If that doesn't work, just try one leg. Maybe. Uh-huh. If you need to try the other leg. And if you're really, really having fun, take one hand and the other hand, stay here or extend the legs. And if you're done with it, put it down. That was it.

That was it. You did it. Last part, we're gonna bridge and get out of this thing. Alrighty. Go ahead and lay everything back. I'm gonna have this ball between the thighs. So really squeeze the ball.

We stay here because we're already ready to be done with this. So arms are long at your sides in low v, and I have my heels towards my buttocks, almost in a Pilates v formation, and I'm pulling my tummy down towards the mat. So I'm squeezing the bum, feeling the pressure on my little toe, big toe, and my heel. I'm gonna hinge up, just take the button straight up, hip flexors and pubis up to the ceiling squeeze, long in the neck, shoulders to press down onto the floor, lower, lifting and lowering. Do it again. Squeeze the ball. Squeezer, took us. Tall spine, tall neck, lower.

A little faster. Left and lower. And lift, squeeze, and lower. And lift And, Laura, one more time. Let's stay there.

Can we squeeze our goodies? We're gonna squeeze our goodies five times. Squeeze the ball, squeeze the bum, four. Three. Two. One, hold it there.

Because I love you. Let's roll up to the balls of our feet. Heels lift. Lift. Squeeze the ball.

Find that little balance there. You got a a little slope happening, then you're gonna lower through the feet, lower the bottom. Everything is nice and tight, and then hug the knees into the chest. Yes. I'm gonna point and flex my feet here because my legs are like, what just happened?

Alright. My deers. Keeping the ball there, squeezing it, rock the body, left, and right to massage the low back. Draw those circles on the ceiling, both directions. You are so amazing. This is so good. Got a little bit of everything.

Do you feel a little more strong than you did earlier before you started? One more way around. Give yourself a nice hug. Hug yourself in a really hug, lift my head. And because I like rocking, I'm gonna rock forward and back to some massage at low back.

Massage and come up to a seated position. Oh, you did it. You did it. You did it. No. You did it. Stop it.

What? We did it. Y'all. I hope you had them all. Uh-huh. See what I did there. Okay. Cool. See you next workout.