Mat with Ankle Weights

Hi. I am Lara Hanlin back on the mat with you today using some wrist and ankle weights. So as you can see, I've strapped these onto my wrists to begin. We'll change them throughout class. Of course, you could hold a set of light weights. You could opt out entirely of that added weight.

It's just for a little extra burn and sculpt today. So I'm using one pounds. It feels like enough for me. Let's get started. Right in the middle of the mat with your seat, hips in the middle, feet in the front.

Knees about hip distance apart, reach your arms forward with this added weight that's gonna help you really be supported throughout your roll up. So flip the palms down, keep the knees bent, take a deep breath and exhale begin to round and roll back on to your spine. Option to, of course, always hold on behind those legs for a little more support. We'll lower to the tips of the shoulder blades, allowing the head to release to the floor and those arms to float back until the biceps frame the ears. Careful that the arms don't collapse, that often allows the ribs display. We wanna keep that cork connected and keep those arms hovering by our ears.

Inhale arms to the ceiling, exhale chin over the chest, feet, heels digging into the earth as we round and contract back forward shoulders over the hips before lengthening up tall deep breath in. Again, exhale to round and roll down shoulder softening away from the ears. Those arms staying long and strong in front of us before lengthening head and fingertips to the back and he'll arms up. Axle to round and roll up feeling that scoop through the waist, trying to really roll one bone at a time, both on the way down and on the way up. Inhale to prepare, exhale low belly scoops back, opening up through the low back.

Through the middle back, finding that hover at the shoulder blades, maybe sinking belly a little deeper before releasing head down arms back once more on the way up, inhale, and exhale use the breath use the belly to curl all the way forward, lengthening up tall at the top, inhale sitting and up, exhale to round and contract. Finding that hover lengthening head down arms back. Take a deep breath in. And then this time as you exhale reach the arms to the ceiling. We'll keep them there with those shoulders shrugging down into the mat and the back, and then draw right and left leg to a table top position. Need stay in line with the hips, shins parallel to the floor, that seat belt right across our hip bones, keeping us anchored and square.

And he'll begin to reach your right arm back by your ear, left leg long in front of you. Feeling that length through fingers and toes, and then exhale knit the ribs together. Pull the belly down to bend the knee and reach the arm back up. Left arm right leg lengthening through the limbs, feeling that full stretch, and then that deep core engagement. Inhale to expand. Exhale to contract from the core.

Inhale, we stretch and reach. XL, like, a tight zipper is moving up through the pelvic floor to the belly button one more time each side. Try to really pull the shoulder blades down, keep the back of the head, neck and skull really heavy into the floor, exhale coming up this time to stay. Leg squeeze together, take a breath where you are. And then curl back up to the tips of the shoulder blades, those arms will lower to hover off the mat by the hips, inhale head down arms up, exhale curl up, reach up legs squeezing together. This time as we lower the head back, start to reach the arms a little further back again without splaying the ribs or overly arching the spine, exhale to curl up and forward over the ribs, inhale, head and arms reach back each time making it a little bit bigger lengthening a little longer through those arms, adding on legs extend forward as the head lowers down in arms reach back. XL, knees bent to tabletop chin over the chest, palms hover off the floor.

Again, head down, releasing through the neck, lengthening through fingers and toes, squeeze the inner thighs together, knit the ribs together, curl higher over the waistline, twice more in how we stretch it out. Axle to curl up and forward one more time inhale lengthen, exhale curl up, reach up, stay lifted with the chest start pumping those arms breathing in through the nose for five. And exhale out two, three, four, five, inhale. And exhale option to extend those legs long in a diagonal continuing to reach through fingers and toes, feeling that little bit of extra added arm work with the weights, working to pump our triceps, inhale, and exhale option to take those legs a little lower, a little bit more challenging for the core for three and exhale out to three four five two and out. One more deep breath in and exhale out to three four five. Stayhold and reach with control legs lower to the mat, head lowers to the mat arms stretch long overhead.

See if you can keep the biceps framing the ears, flex your heels forward. We go into a little more advanced roll up with those arms by the ears start to lift the head and arms up, take a breath in, keep those legs long, exhale to curl forward, eyes up, scream the ears, belly scoops back, stretch up and over the legs, drape an imaginary cap over the shoulder blades, inhale to stay. Axle to rounding can track down. Those arms are by the ears. Our shoulders are pulling away from the ears.

Keep pressing your heel bones forward, squeezing your inner thighs together, lengthening all the way out at the bottom. A lot more challenging here. With those arms by the ears, use the breath, use the belly, deep core contraction as you round over the thighs inhale, exhale to roll back down chin stays hovering over the chest, feel that curvature of your back through the tail, through the crown of the head once more inhale and exhale reach a little further forward. And then this time we're all the way up to a tall seat. Pressing the palms down, think of them right in line with the chest and shoulders and flip your palms up. Roll your shoulders back, find a beautiful tall seat here, and then take a simple bicep curl elbows stay lifted, inhale we curl. Exhale, we extend, bend, and extend working with this beautiful tall posture.

Think upper arm bones stay lifted around shoulder height and width as those shoulder blades pull down into the back breathing in. Breathing out. Continue this curl, start to round and contract back. We'll pause when we're about halfway back. Leg stay long on the mat, heels reaching forward, energy through the fingertips.

Inhale, exhale. Breathe in. Belly button pulls back his arms reach forward for four. Can you sink a little lower? For three. For two. One more. Bend to 90 and hold.

See if you can lower down just to the tips of the shoulder blades, maybe it's not quite as low, and that's okay. Take a breath and exhale curl forward, elbows stay lifted, gazing down into the belly. Now point through your toes, lengthen through the fingertips, lengthen through your spine. We take our rowing series, palms, flip back, forehead to the knees, see if you can take hold of opposite hand with the other, stretch your arms a little longer, lift your palms a little higher. Feel that beautiful shoulder stretch.

Now without sling shodding, gently let go and circle your arms all the way around towards your toes, beautiful, full forward fold. Lifting all the way back up, palms face the ceiling, flex through the feet, bend the elbows 90 degrees inhale, exhale rounding contract back. Ideally, we're going to about the tips of the shoulder blades keeping that core control, rounding back forward shoulders over the hips, reach through fingers and toes, reach through crowded ahead, press the palms back. See if you can reach for the opposite hand this time, lengthen through the arms, lift up through the biceps and triceps, and then control that big beautiful circle towards your toes. One more time, inhale. And exhale.

Keep exhaling forward, savor your breath deepen your waistline, inhale to lengthen, exhale circle around, forehead to knees, hands reach for one another behind the sacrum, lengthen those arms back and up, squeeze between your shoulder blades open across the collarbones, fold that forehead a little closer towards the thighs, and then circle all the way forward towards your legs. Take a deep breath in. This time, allow the body to stretch one inch further over the thighs and then roll all the way up to a tall seat. From there, we'll bend the knees once again. Think about exactly where we started.

Those feet flat on the mat. Hold on behind your knees. Roll your shoulders back for a moment. Find that tall seat we've worked on so much. Take a breath in, and then exhale round and contract.

I like to think of extending my arms almost straight here with that scoop, with that rounded shape in my back. Now the only thing that changes are my arms. They reach straightforward palms facing one another. Belly pulls back a little deeper. Those elbows pull back maybe one day they top the floor, exhale abs pull back his fingertips extend long, inhale to bend.

Axle to extend. One of the things I really like about having this weight around my wrists versus holding weight is that I can feel the energy through my fingertips versus like holding on and clenching something tight often that tenses in our neck or our shoulders. With this, I can really feel that extension with that little bit of added weight work inhale to bend, exhale to extend. Two more times, elbows pull back, belly pulls back. We bend lengthen to hold breathe in, exhale right elbow back, twist to the right, maybe it tops the mat, inhale center, twist to the left, exhale, inhale center, exhale to rotate. My hips are staying square. My knees stay square to the ceiling.

I'm really rotating, waking up my obliques, working into this nice twist. One more time each side, exhale, inhale, exhale rotate, find center to hold, breathe in. Lower down just to the tips of the shoulder blades this time. Option to, of course, again, hold on behind those legs. Take a breath where you are at the tips of the shoulder blades. Think of that tight zipper, exhale belly pulls back, trying to release in the thighs, work deeper into the pelvic floor.

Lake thin up tall at the top, palm slip down to face the floor, shoulder blades pull down to engage in the lats, inhale exhale. Again, we roll halfway back. Maybe you're a little lower this time. Challenge yourself, but make sure those feet aren't lifting off the floor. Keep them anchored so we're not gripping in the quads and we're working deeper into the core. Once again, really work low belly, right arm to the ceiling bicep by the ear, exhale press the palm town with resistance, left arm lifts up, exhale to press, working both directions, whether you have weight or not here.

Imagine you're moving through molasses, almost like spring tension as you press down, inhale lift, shoulder blade pulls down, press one more with the left arm. Option to take both arms together here, and he'll reach up, exhale to press. Use the breath, we lengthen, exhale press. As those arms lift up, the tendency for the feet to lift or the chest to lift or back to sway an arch, are much stronger. So instead, maybe you make the movement smaller, focus on that deep core connection beneath where your waistband is for two and press.

If you use that breath one more reach up, press and hold, inhale where you are, exhale lowering to the tips of the shoulder blades, feel your sit bones, your tailbone start to lengthen forward as you move through the low back. Find the tips of the shoulder blades. Can you keep that length forward versus tucking here dig your heels down deep breath in. Now as you curl up, low belly, pubic bone to sacrum, navel to spine rounded, rounded, rounded shoulders over the hips, lift up tall at the top. We're gonna keep those palms facing down.

Take a breath in. Again, halfway back shoulders soften away from the ears, feeling the scoop in the waistline, inhale right elbow rose back. This time it stays lifted at shoulder height, exhale to extend. Left arm back and extend. Right. And reach. Now we're not twisting.

My collar bones, my hip bones stay square. We pull and extend. Left. Both arms together elbows bend back, think two ninety degree bends, ribs knit together fingertips long. Squeeze between the shoulder blades.

Draw the ribs that corset a little tighter around the waist for a three. And lengthen. Starting to really feel those arms working too. One more to pull. Extend this time, pull those elbows back to 90 degree angles, and he'll see if you can lift your elbows one inch higher without lifting your shoulders and then exhale squeeze the elbows to the waist, squeeze the air out of the lungs, knitting ribs tight, inhale palms, arms float up, exhale everything tight to the waistline, lift and squeeze.

We're still in that half rollback, maybe get a little lower, work deeper into that midsection for four. Squeeze. Three together. Last two. Last one.

We hold. Reach your arms long. Deep breathe in, lowering down to the tips of the shoulder blades in four. How slow can you go back at the sacrum three? Low back to middle back two? Find the hover on one.

This time, allow the head to release, stretch your legs forward, reach your fingertips back, feel that full body stretch, palms flip up, flex the feet forward, reach your arms to the ceiling, deep breath in, axle to round and roll all the way forward to a seat. From there lengthening tall, and then we'll make our way onto our hands and our knees. Should feel good to open up through the hips a little bit more here. So we'll start with some cat cow stretches. Palms are underneath the shoulders.

Make sure those wrist weights aren't in the way if you're wearing them. Tops of the feet, palms press down. We round through the spine. Feel that seat curve shape of your back that we've worked in all that rounding up and down off the mat. Same position.

Now inhale, release stick your sit bones, your tailbone back, feel that open up and release in the front of the hip flexors, pull your shoulders away from your ears, and feel the stretch across your chest and shoulders, deep breath in. XL actively press the floor away round. Inhale lengthening out through the hips and pelvis. This time, exhale find a flat back, gaze goes down, crown of the head reaching forward, sit bones, tailbone back. So I'm long through my spine, but still lifted in the low belly.

I'll start by extending my left arm forward, flip your thumb upward to the palm faces in, pull the shoulders away from the ears, and then float that right leg back. Think of zipping up a little tighter in the low belly to support that mid and low back. And then lift the arm and leg up an inch or two and lower down an inch or two. We lift thumb and right hamstring and glute to the ceiling. The whole time my gaze stays down, and I'm firmly pressing my right palm left shin and left top of the foot into the floor. For a four, lift and squeeze underneath that right glute.

For three, small pulse here reaching through fingers and toes too. One more lift and hold. See if you can lengthen through your limbs a little longer inhale, round and contract, elbow, and nose to the knee, press them out away. Can you find that cat shape that rounded back here again? Inhale to lengthen, exhale to curl.

Inhale, we stretch, exhale, we round. That's a theme here in a lot of the pilates work. Inhale, you're expanding the body, exhale. It's a deeper core contraction. You round and tighten into a little shape. One more time, stretch.

And curl. Take that gaze back, challenge your core control and balance. This time, reach all the way out. Right leg stays lifted, shoulders pull back, left elbow towards the waistline, extend from the tricep, bend from the tricep, extend. And bend. See if you can lengthen that right leg a little higher a little bit longer for four.

Pull the shoulders away from your ears. Three. Feel the right arm working just as much if not more than you're left to. Hold the arm back on one palm flips up a little pulse from here. We lift lower lift lower, squeeze between the shoulder blades, squeeze between the glutes. You're still working working your left leg to stabilize so you don't sink into that outer left hip. For four, three, two, and one.

Left palm lowers, flex your right foot lower that foot down in line with the hip. And then step your left foot back to meet it. We're in a plank position, shoulders are over the wrists. Heels are in line with the hips. Little tuck of the tail squeezing into the seat.

Now get off your right wrist, tap right hand to left shoulder. Lower it down. Other side we tap and lower. See if you can do so without shifting hips and pelvis. Tap and lower option to always take this on the knees or hold. Tap. And lower. Last time, left palm will stay down, right knee lowers, pull up in the waist, float your right arm forward, thumb to ceiling, float that left leg back.

My collarbones, my hip bones are square to them at, zip up tighter through your waist, start to pulse, right hand, left leg higher to the ceiling, lift and lift actively pressing that left palm down, actively pressing into the right top of that foot and shin. Deep breath in, deep breath out. For four, three, two, hold it up there on one, feel the length through the limbs, exhale deep core contraction. We pull the belly to the spine, to the sky gazing up into your abs. Inhale reach your fingers and toes, exhale to curl elbow nose to the knee.

Inhale, we lengthen, exhale we round and contract. Two more times, challenging the balance here gazing back, trying to keep hips and shoulders square, trying not to twist side to side. Once more, exhale curl it and squeeze your glutes, it's gonna help you work your whole body. Lengthen out to stay and hold, right elbow into the obliques, shoulder blades slide down the back here long spine, long neck, right arm extends, right elbow bends, extend, and bend. Now even just holding the left leg up there. It's still working.

Can you point your toes more firmly, lengthen and lift in that left knee and thigh? Slide the shoulders away from the ears. Think greater space between the shoulder and the ear lobe. Lengthen, resist to bend, extend, and bend the elbow for two. And one arm stays straight, palm flips up.

Little pulses to the ceiling with that left foot and hamstring again with that right palm and try up, squeeze between the shoulder blades, and they'll pull your abs higher to your spine for support for eight, seven, six, five, last four. Three, two belly stays lifted. Right palm comes down. Once again, flex that left heel, lower left toes, step your right foot back, finding our plank. We have our taps, squeeze strong into your seat, left hand right shoulder, lower it down, right hand left shoulder, and lower. We tap and lower working into the glutes to really stabilize the hips, inhaling, and exhaling. Use that breath for two.

One more set. Find your plank and hold, gently lower the knees. Bring your feet together behind you. Sit your hips back towards your heels. Keep your fingertips reaching forward forward.

Forward feel linked through the sides of the waist and armpits. Keep your knees and palms where they are. Roll up. Shift your hips and pelvis forward. Think long diagonal from knees to hips to shoulders. Squeeze your glutes.

Take a tricep push up. Elbows bend. Press them out away. We alternate. Brief little child's pose stretch, get off your wrist, stretch out through those arms.

Roll forward, shift forward, feet and shins can stay down or lifted. We take a tricep push up. Press the mat away, sit all the way back in, inhale, shift forward exhale. Elbows bend to your point of control, exhale press two more times. Allow this part to feel good, big stretch.

Roll through the spine, set those shoulders back away from the ears, lengthen as you lower, deepen the belly to lift once more inhale, and exhale. Lower and press. Sit all the way back. This time, enjoying a little bit deeper child's pose, give your hips a little wiggle, maybe your head a little shake side to side, deep breath in, and the deep breath out. Crawl those hands all the way up and in towards our knees, and then we're gonna move our ankle weights to our ankles.

So, of course, they can go on ankles or wrists. We're gonna move into a little more lower body work. So make sure they're secure and stable, especially when they're around your lower body, for when we're lifting our legs overhead. If you're sweaty or if the Velcro isn't super tight, you never want a leg to be overhead and the weight to fly off and hit you. I've seen it at least come close to happening in classes.

So make sure they're secure. These are pretty solid. Alright. We're gonna move through some sideline work. So I'm gonna start with my right leg today. I'm going to lower down onto my left forearm.

My shoulders over my elbow, my palm or fist is pressing down. My hips are in line with my elbow, so not too far forward. And then my knees are at a 90 degree bend with my heels in line with my hips. Just bring that right hand down for now to pull the shoulder blades down and think of lifting in that bottom left oblique. Let's flex the feet and start by lifting that right leg up. Now I'm gonna try and stay parallel, so I'm not internally or externally rotating, which is almost harder and then lower it back down. Hips are square. So maybe that right hand stays on the floor for support.

Maybe the right hand's on the hip, as a little reminder to keep it here. Wherever you are, low belly is lifted, left obliques are lifted. We lift the leg we lower the leg, right away waking up this outer right hip and glute, lift, inhale, lower exhale, lift, and lower two more times up. And down once more, lift and lower. This time, lift right to hip height. Start to kick that right heel forward.

Make sure it's in line with your hip, your spine, and that left elbow, and your left heel. Yeah. It all makes sense. Ben the right knee in just over the left. Kick it out. Press through the space. Resist to pull it in.

Three more times, we lengthen shoulders are pulling down, belly is pulling up and bent too. And in one more time, kick it out to hold, lift it up an inch, lower to hip height. Lift and lower stay strong in that bottom oblique for two. One more, hold hip height, crease at the hip, kick it forward, thigh over thigh, point through the toes, press the leg behind you, stretch through the front of that right hip. Flex and kick doesn't have to be huge movement, point and press, staying strong in that bottom form, strong in that bottom oblique for two.

One more forward. And back. Keep the toes pointed little circles forward around and back for five. Pulling up in the waist for four, stretching through the toes, three. Two, I feel that added weight really working. One, reverse the circle. For five, zip through the waistline for four, stretch through the toes, three, last two.

Last one, lift and hold, bend it in, rest it down. I feel that Alright. We're gonna lower now all the way down onto the bottom waist, extend your bottom arm with your palm facing up, allow your head to release or be here. Whatever it feels better on neck and wrist. Now both legs are gonna extend in line with the body, and then bend your top knee and place that foot as close to you as you can, reach your hand through, kind of where that weight is, pull it closer, and see if you can hold on.

Pull your shoulders down again, soften through the shoulders as best as you can. Almost feel like a nice stretch for that right trap. Minor tight. Flex your left heel. Working that left inner thigh, we lift the bottom leg up. We lower the bottom leg down.

Now my head neck and shoulders are probably taunting to tense here. Can we release them? Can I feel greater length through my bottom leg? Press that heel forward and try to really press the right top or bottom of the foot rather down into the floor. We lift. We lower. Inhale.

Exhale. Two more. Lift. And lower, working that left inner thigh, hold the leg up. Little circles forward around and back for five. Accent is up for four.

For three, two, and one reversing that circle up and around for five, staying connected in that bottom leg the whole time, four. Three, keep it off them at 2. Last one. Hold it up. Your top right hand comes to the mat. Keep your bottom leg lifted.

Point through your toes. Slide your right leg to match your left. Both legs are hovering. Turn out little beats. Inhale. XL, squeeze tighter into those inner thighs. Breathen.

Pull the belly deeper, squeeze the legs tighter, lift them a little higher, breathe out. Two more deep breaths inhale, and exhale feel those legs working, glutes working, inner thighs working, one more deep breath in. Exale it out. Squeeze hold and lift. Lower the legs to rest for a moment. I feel mine, bend your knees carefully press yourself all the way up.

We'll take a brief side stretch right hand to the shin or further out. Left arm floats up. Open up through that left waist with this lovely mermaid fold. Deep breathe in. Soft in the shoulders. Maybe you take your gaze up or down or both loosen through the neck.

And then come all the way up. We'll transition right to our other side. So this time, right forearm is down, hips in line with the right elbow. I like to press my palm into the floor to really lift up out of the bottom shoulder flexed feet, heels in line with the hips, 90 degree bend, really lift in the bottom ribs, and then lift the top leg up and lower the top leg down. We lift.

We lower. Now the bottom glue might be a little tired and you're laying on it. So just be aware, you want it to stay as relaxed on this second side as possible, so it's not kind of clenching down there instead, pull the shoulders down. Almost think of pulling this right forearm close to you using that bottom lat. For two One more lift, lower to hip height, kick that left heel forward in line with the body, find length through heel through crown ahead, bend it in. We kick it out inhale. Zip up through the waist, pull it in exhale, lengthen and bend. Inhale, exhale for three, and resist using the waist to really crease right at the hip here one more time.

Your pelvis stays really square. Like a skewer is anchoring you down, leg stays straight, lifted up an inch, lower at an inch, lift and lower. This is where I really start to feel that little bit of added weight. I mean, it's one pound, but you feel that outer leg working, even with did you feel your outer leg working? Yeah. Three, two, one more. Hold it, hip height. Again, crease at the hip, kick the leg forward, point through the toes, press, squeeze the seat lengthen through the thigh. Flexing kick inhale, upper body stays really stable working into your core for three point and press for two. One more time inhale.

And exhale keep the toes pointed little circles forward around for five. For four, keep breathing for three. For two. And one, woo, reverse. Backing around for five.

Is it through the waist? Four? Three, two, and one, hold it up, bend it in, and rest. A lot of outer glute work there. Wow. Right arm extends, bottom arm long. Ear to bicep, palm faces up that allows our shoulders to soften, and then extend your legs out long in front along you.

So we're in that beautiful pencil line. Now your top knee bends here your foot comes as flat as it can, thread your hand through underneath that thigh, and then pull it a little closer to pull your shoulder blades away from your ears. Flex your bottom foot. Reach through the right heel. Lift the leg up.

Lower the leg down. Right inner thigh. Right inner seam of your pant is reaching straight to the ceiling. Try not to collapse into the right waist. Lift the leg.

Lower the leg. Inhale. And exhale. Can you stretch more firmly and longer through that right leg? Two. One more. Hold the hover.

Little circles forward around and back. Forward around and back. Try to find a lift each time for two. And one, rubbers. Back up and around.

Back up and around for three. And two. And one. Lift and hold, left hand to mat, right, left leg extends over the right, squeeze the legs together, point through your toes, find that turnout, beautiful inner thigh connection, zip through that waist, little beats. Inhale for five.

Exhale out, squeeze tighter, lift higher, inhale, soften the shoulders, think of that zipper through the legs through your waist. Two more breaths in, beating high in the legs, tighten the heels. One more inhale, and exhale, squeeze your legs together, hold it, lift, bend the knees, bend the legs, pull them in, rest them down, again, take that side stretch. These can be together for mermaid. You have your beautiful mermaid tail.

Maybe you stagger the legs. Do something that feels good here to just release in that bottom hip and to soften through the shoulders. Deep breathe in. Deep breath out. From there coming all the way up.

We'll keep our added weight on our ankles. Hopefully, the legs feel tired. Yeah. I feel mine. We're going to allow them to release a heavy on the mat for a moment shake your legs out nice and long. Point through your toes. Reach your arms forward.

Take a breath in. X. I'll begin to round and roll down. Feel that elongation through the toes, through the legs, through the waist. And then reach everything all the way out at the bottom. Big circle of those arms, draw your knees into your chest, give them a hug for a moment, take a breath in, and exhale. Let it go.

From here. We bring our hands behind our head elbows wide, head supported in the hands, curl the chin up over the chest, forehead to the knees, squeeze the legs together, pull the belly down, start to extend that right leg long and low. Deep breathe in. Switch legs as you exhale. Inhale we switch. Exhale we switch.

Now you feel your legs working a little more with this weight, really lengthen long through the thighs, curl a little higher over the waist for four. For three, two. Last one. Straight legs, left leg, upper right leg hovers, scissor switch. We switch and switch. Flex through the heels.

Feel that weight. Allow your leg to maybe pull a little closer to your chest and a little closer to the floor with control. For four, can we curl higher over the ribs? Three. Last two.

Last one. Right leg stays lifted. Left leg all the way to the floor. Palms down. Head down. Right toes to the sky. Take a breath in.

Exhale circle your right leg across the body, keep it small to start down out, use those abs to control, especially with that added weight. We circle across down out, figure that inner thigh we worked, pulling the leg back to center. Yeah. Each time, pull the belly down, pull the inner thigh back to center. Two. Open up through the hips, stabilize with the pelvis and the low abs, one more across down out, length and lift hold inhale. Accel reverse to the right, down across, press the palms into the mat, pull the belly to the floor for four, lengthen and lift for three. And last two, pull the belly deeper, reach the leg a little higher.

One more time, circle, lift and hold, take your hands to the back of the leg, climb all the way up, up, up, keep your head down, flex your right heel to the ceiling, get a little deeper stretch inhale, exhale curl up left leg, hovers, stay lifted hands behind the head elbows wide. Again, we scissor and switch inhale, scissor and switch exhale, add a twist right elbow left thigh, left elbow right thigh. We twist and twist, inhale, exhale. For four, three, two. Last one. Switch one more time square off to center, reach for that left leg, right leg to the floor, head to the mat, give that left leg a little extra pull, left toes to the ceiling, pull your shoulders down, anchor that left hip down, left sit bone reaches forward so our hips are square.

Palms to the floor, inhale, prepare, exhale, left leg across down out, pull the belly deeper, reach those toes back up again, working into that inner thigh, feel it connect as you pull the leg to center over the hips for three lengthening up to lift. Two, and up, low belly, and upper abs engage ribs drawing tighter, hold inhale, reverses you exhale out down across. Think of staying within the frame of your mat, an even circle that we're drawing in the ceiling here with those left toes for three, lengthen to lift, two, and up. One more around. Lift and hold.

Once again, take the back of the leg, walk your hands up. This time, point through both toes, lift both legs to the ceiling, squeeze the legs together in your pilates stance, and then sweep the hands to the base of the neck and skull for support. See if you can really press your fingertips into the back of the head to curl a little higher, we'll take our double leg circles keeping them small. So think of lowering just about halfway down to start, open the width of the mat, reach the toes back to the ceiling, creasing at the hips, squeeze the legs together. A lot of core control a lot of leg work here with this added weight, circle around and squeeze at the top, maybe a little bit lower, a little bit wider, inhale, exhale around. Can you work evenly with both legs to circle and squeeze one more lower.

Circle squeeze hold. We reverse open. Take it down. Pull the belly in to float those legs up. Stay lifted over the ribs for four. Squeeze and lift. For three, stay strong and connected.

Deep low belly work too. Feel those inner thighs, squeeze, floated up with control last time, open through the hips, deepen through the waist, lift. Bend the knees in. Once again, release the head down. Woof. A lot of leg work.

We have a little more for glutes and hamstrings, especially. So we'll get to lengthen out the front of the thighs with some bridge pelvic press. The feet are in line with the hips. Heels, especially pressing down here. Palms pressing down, feeling the shoulders open, and then those hips will open in a moment. Take a breath to prepare. XL tuck through the pelvis scooping through the low belly first then squeezing sit bones butt cheeks together. We lift our hip bones up.

Think hip bones pubic bone up ribs together belly down. So the more we really tuck the pelvis here, you can see that instead of just being here arching through the back, that tuck allows me to feel length and a stretch to the front of my hip flexors and my thighs. Then I'm working my glutes, and then I'm tightening and working my core, securing and safe for my back. And also getting that beautiful stretch. Press your heels down.

Can you wiggle your toes? The more weights in the heels, the more we work our seat, lift the chin off the chest, lift your pelvis higher and whole. Now that we're set up correctly, our right foot stays down, hover the left foot lengthen the left thigh long in line with the right. Pfizer parallel to one another, open the left leg about mat width, squeeze the legs together, knit the ribs together, leg opens, leg closes. Like you're pressing out into a band, like you're squeezing into a ball for two. Press those palms down, work your triceps to stabilize.

Now point your left toes, kick the left leg high to the sky, flex and lower, thighs me parallel to one another. Don't let it dip any lower today, especially with that weight. Instead, focus on lifting your hips a little higher, firing up that right glute, butt cheek a little tighter, last two. Last one, lift and lower left toes straight up to the ceiling. Right foot drives into the floor. We pulse higher for four.

Left leg longer for three hips stay square two. Hold at the top on one. Ben the left knee. Place that left foot down with control transfer weight into the left foot, especially that left heel. Right foot hovers, right leg extends.

Open it to the side. Think abduction, and then adduction inner thighs squeeze. Press out. Squeeze in. My hips are square to the ceiling shoulders are square. Equal weight down into both hands.

For two, one, hold it hip distance apart, point your right toes, kick up, flex, and lower. Kick flex lower with control, boost the hips higher for three. For two, deepen through that waist. One more kick up. Lower flex this time point to hold right leg straight to the ceiling, pulse it up for four squeeze underneath the left sit bone, three, lengthen through the right thigh to hold high on one, bend the right knee.

Place the right foot down equal weight into both feet. Press into your palms. Again, that little extra tuck of the tail, pubic bone up, belly button down, deep breath in, exhale slowly melt back back down into the mat chest away from the chin, upper back, middle back, low back. Oh, that part should feel good. Finally released at the bottom. Give your knees maybe a little rock side to side, whatever feels good here. And then hug them into the chest.

Take a breath where you are and exhale to let it go. From here, we're gonna gently rock and roll all the way back and up to a seat changing those wrist ankle weights back to our wrists exactly where we started with them. You could, of course, just opt to hold on to them. If you have a weight, obviously, you're going to, or if you don't wanna mess with this, you could just hold them in your hands. We're gonna move through a little more core work, a little bit of a teaser series.

So once you get set up, either holding on or with the weights around your wrists, we'll start seated. Gonna help us kind of find a balance to lead into that core work today. So hips in the middle of the mat, feet towards the front of the mat. Hold on behind your knee crease here. Roll your shoulder blades back. Take a little tuck of the tail, kind of how we started with those half rollbacks.

And then draw your knees into your chest and bring your shins parallel to the floor. Finding this bent knee, balanced teaser position with the shoulders down, but the heart lifted. Really important, our low belly is drawing back. So we have a little rounded shape in the fine. Yeah. A teaser even with the leg straight is not a perfect v. Yeah. We shouldn't be lifted here.

We wanna have that deep core contraction. From here, right leg extends a little or all the way straight, challenge your balance, exhale deep in the belly to pull the knee in. Left leg extends up. And bends in. One more each side, we lengthen feel the stretch or the legs. They should feel like almost weightless without that added weight.

Squeeze your knees together. Both legs extend again, maybe a little bit, maybe all the way straight, but that low belly keeps drawing back. Try not to arch through the spine as you extend your legs up. Nothing else moves, knees extend, knees bend. We hold them bent. Take a breath in.

Reach your arms forward. Find your balance. Take another breath where you are. Pull the knees tighter towards one another tighter towards your chest. Option to extend those legs long and stay.

Take a breath and begin to lower all the way down, legs lower straight or bend into the chest. Keep reach your arms forward for four. Take your time, move with control three. We find a hover of heels and shoulder blades too, sweep your arms around and back by your ears on one. Palms face the ceiling biceps frame the ears.

Option to take the knees into the chest to start or keep them long and straight on the mat. Start by sweeping those arms around. Imagine you have like spring tension as if you were on the reformer with your straps, your chin peels over the chest, take a breath in, pull the waist line in, start to hover the legs as you lift everything up, those fingertips reach for the toes, the palms face the ceiling, the heart lifts up inhale, exhale reverse where you came from rolling down vertebra by vertebra. Again, maybe you're just working your roll ups, maybe your knees are bent, keep those shoulders opening, inhale same thing, exhale chin over the chest belly scoops down. We lift everything up to stay. Adding our arms, they lower down by the hips.

They scoop to lift. Inhale lower, exhale lift. For three, Two. One more. Hold at the top, breathe in. Accale rolling back down, low back, middle back, toes stay at eye level. Everything hovers upper back.

Lengthen out through fingers and toes. This time we add our arm circles, inhale start to sweep. XL. Everything curls up with control. Arms lower. Inhale circle around and up as you exhale for three.

Two, one, reverse for four. Pull the waistline and reach palms and heart up. Three. Shoulder blades slide down the back too. Really stabilizing from our waist one more time. Reach, reach, reach, and hold zip through the waist. Take one more breath in.

Lower all the way down in four taking your time three, finding that hover too. Lengthen out on one, reaching those arms back, take hold of one with, the other, and then give yourself a stretch. So I'm holding on to wrist or hand, and then pulling with the other, letting my shoulders lift, ribsplay back are to reach your fingers and toes, and then let it go. I shake those legs out. We're gonna flip over one side and lie on our stomach, and then we'll extend those arms pretty much just to where they left off.

So they're reaching in front of us. Biceps are framing the ears, energy through fingers, and back through the toes out through the crown of the head, squeeze your inner thighs together, pull your shoulders away from your ears, inhale lift right arm and left leg up. Exhale to lower. Left arm, right leg, in addition to forehead and chest, a little swimming prep, lift, and lower. One more time each side.

We lift. Draw the ribs together. Pull your abs up away from the mat as you he'll lower staying connected in the core, lift and lower squeeze inner thighs together this time both arms and legs like flying, lift and lower. One more time, everything lifts to hold. From there, lifting a little higher, right arm, left leg, left arm, right leg, take air, swim breathing in, breathing out a little bit quicker, lift a little higher, inhale, exhale squeezing underneath the seat, breathing.

Pull your belly up lengthen through the limbs one more deep inhale and exhale. Hold the lift. Can you squeeze hamstrings higher to the ceiling? Chest higher away from the floor, legs squeeze together, elbows pull back towards the waist. Palms, press to the mat, flex your feet, toes to the mat, option to use the knees or not, take a breath in to prepare, lift from your waistline, press the mat away. We meet in a plank position to hold. Little tuck of that tail, lifting your abs, deep breath in.

Deep breath out. Two more breaths to hold, inhale, lift the heart, lift your waist up, squeeze those legs together, one more breath in, exhale pike your hips up, find your downward dog. Separate your feet, hip distance apart, chest to the thighs, heels to the mat, give that head a little shake. Yes, no, side to side, take a deep breath in, sink a little deeper into that stretches you exhale. From here, lifted in the waist, we start to walk the hands back towards the toes, allow those knees to take a nice deep juicy bend, chest over the thighs, breathing in at the bottom, and exhale to roll all the way up through the spine vertebra by vertebra for taking our time three. Roll those shoulders up to the ears too, and feel them release down away from the ears on one.

I think beautiful tall posture here. We're gonna finish with a little bit of brief standing work. Everything coming together in our pilates stance that zip through the legs. We work so nicely through the core, and then that beautiful extension out through the fingertips. Sholders pull down the back, slight lift and bend in the elbow. So if a water droplet fell off my ear, it would lower all the way down through my arm, through my pointer finger.

A little bend of those knees as we make a big hug of those arms, and then lengthen through the legs and the body as you open. Inhale to hug. Accel ribs draw together inner thighs squeeze together for three. Keeping those arms lifted. Beautiful posture across the back and the chest too.

One more. We hug. And open from here, lift your heels, reach your arms up overhead. Squeeze your legs together. Find your balance. Press pointer fingers and thumbs together.

And then see if you can take your gaze slightly forward and down and squeeze your heels and butt cheeks tight. We take our shaving exercise, pull the elbows in, thumbs drag towards the back. Like, you're gonna shave off your ponytail here, and then reach back up. Really good balance challenge. Press those fingertips together. Pull your shoulders away from your ears. Pull your belly button back in in.

And stay lifted in knees and thighs for three. Reach it up. Challengeing that balance to heal, stay hovering, maybe lift a little higher. One more time we bend, and extend to hold. Come back up to vertical with your chest, with your eyes, your gaze, reach your arms up, slowly open the arms, lower the arms, lower the heels, stay standing, tall, and proud of everything you just did.

Excellent work. I hope you feel your whole body a little extra spice for those arms and legs if you use that added weight. Thanks again for joining me.