- 6 weeks ago
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LifestyleTranscript
00:00hi welcome to your pilates fix today's workout is pilates inspired so if you've done a mat class
00:23before some of these moves might be a little bit more challenging but that's okay i want you to
00:28believe in yourself and just push through it do the best that you can if you need to modify anything
00:32please follow cat she is on my right we're just going to start warming up give me a nice big inhale
00:38up and exhale it out again inhale it up and exhale it out this time we're going to add a little twist
00:48inhale up and exhale and twist good again inhale up and twist keep going just like
00:57that remember pilates is all about your breathing so stick with me on the inhales and the exhales
01:05last one right here good inhale to bring it back to the center
01:09and arms come down we're going to do a little rock side to side so stretch it over keep both
01:14sit bones on the ground and other side and one more time last one
01:22good sit it up bring it to the center take the legs straight out in front of you sitting up tall
01:29we're going to inhale lift up and exhale fold it over and inhale lift up two more
01:41last one
01:41last one and scoop it and lift it up good we're going to flip onto our hands and knees so hands are
02:03directly under your shoulders knees are directly under your hips we're going to go into a cat and a cow so i
02:08want you to inhale round your back tuck your chin and exhale look up at the ceiling here we go on the
02:15hands and knees inhale round the spine and exhale look up arch the back again inhale and round
02:27and exhale and arch good bring it back into a neutral spine take the right ear to the right
02:33shoulder stretch out your neck and left ear to the left shoulder one more time each side right ear
02:40right shoulder and left ear left shoulder good bring the head back to neutral so i want you to extend
02:47your right leg back and your left arm out in front of you watch it first we're going to lift and tap
02:54you're going to exhale on the lift here we go three two one we exhale and tap
03:04press those shoulders away from your ears keeping the abdominals drawn in tight flat back energy out
03:13through the fingers three more out through the toes last one and nicely done switch it so left leg goes
03:21back right arm extends out we're going to lift in three two one squeeze the glutes squeeze the back of
03:33the leg head is in line with the spine so you're looking three to five inches in front of your hand
03:39four three
03:43last one nice take a little stretch back so you can take the pressure off your shoulders
03:48good and then bring it right back up onto the hands and knees so you're going to start in that
03:54same position right leg back left arm out we're going to lift it up now from here you're going to
03:59contract in and extend out you exhale as you pull in here we go starting with the leg and the arm lifted
04:07three three two one really squeeze those abs in
04:20four more
04:24last two
04:25and rest nice left leg back right arm out lift it up three two one
04:41good press those shoulders down squeeze the big muscles in your back those are your lats
04:46last one and rest nice again stretch it back we're going to flip on our back we're going to start
04:59with our ab series so we're starting with 100 i want you to remember everything originates from the
05:05core so really keep that tummy in tight so what we're going to do is we're going to start in a ball
05:10hugging everything in right here you're going to extend the legs up and the arms out now if you
05:16can i want you to drop those legs you're going to pulse for two inhale for two exhale for two inhale
05:22two exhale two yeah here we go everybody into a ball abs in tight three two one extend it and
05:38good guys keep going now cat's modifying so she just has her legs all the way up in the air that
05:44takes a little bit of pressure off the back if you start to feel it in your neck show them you can
05:49rest your head down go ahead rest your head but keep your arms going that's okay and pressing good
05:53so tension in the arms still she's just relieving her neck pressure but go ahead lift back up
05:57thank you you're strong enough i love it nice so maddie look at these abs making it work they're in
06:04tight tight tight i can't get my hand under her back because it's pressed down now lower your legs
06:09make sure you engage those lats those are the muscles that run down your back that's why you
06:14have tension in your arms come on ten more seconds you got it she's shaking because she's working i love
06:19it five come on stay there three two and rest hug the knees into your chest hug the knees into your
06:26chest take a little pressure off good stay there so we're going to go into a single leg stretch watch
06:32it first so we're here head neck and shoulders are off the ground you're going to pull one knee in
06:37one leg is out straight there's a little pulse and a little pulse okay and we're switching
06:42yeah every time you pulse you're exhaling as you pull that knee in so here we go everybody in your
06:48start position three two one here we go keep going lift higher now as you're doing this i want you to
07:03do little exhales you're automatically going to inhale it's okay just exhale exhale draw that knee
07:09in abs tight abs tight kane how you doing good he's working i love how low his leg is to the ground
07:17he's really making those lower abs work he's lifting the head neck and shoulders you can lift even higher
07:22every time you pull in feel that stretch as well make sure you're grabbing behind the knee not
07:27necessarily in front we don't want to put extra pressure on the joint keep it going you guys we
07:32have 20 more seconds i love it susie you look good rachel you're doing awesome cats modifying so she's
07:40just tapping the toe keep it there 10 more seconds come on you guys keep going abs are going to be on fire
07:46today five four three two rest hug it into a bowl take that little stretch good watch your next move it's
07:57similar to what you just did these are scissors so we're going to do them with a straight leg so one
08:01leg up one leg out you can either grab behind the thigh at the calf or at the ankle if you're flexible
08:08enough so head neck and shoulders come up it's a double pulse
08:17yeah here we go everybody down one leg up one leg out three two one lift it up and in two switch
08:27two really pull that leg in feel the stretch in the back of your thigh every single time you pull in
08:34keep going let me see how we're doing over here maddie look at your flexibility i love it super
08:43flexible in her hamstrings she is pulling that leg in tight so that she gets the stretch right behind
08:48her leg because pilates is about lengthening and strengthening at the same time yeah abs are in
08:54head neck and shoulders are off the ground keep it going right there exhaling every time drawing that
09:01core in tight tight tight come on you guys nice cat so cat's modifying only difference here she's
09:07not moving her legs quite as far apart and her head is on the ground that just takes pressure off of
09:13the neck so if you start to get a strain in your neck just relax the head down and keep going last 10
09:19seconds let's go come on you guys
09:22and rest hug it into a ball yes that feels good okay so watch your next one we're going to do leg
09:32raises so i want you to make a triangle with your hands you're going to tuck it under your tailbone
09:38legs go up in the air we're going to lift the head neck and shoulders up tuck that chin now from here
09:43you're going to lower the legs and then we're going to lift them make sure that when you do this your toes
09:48are turned out and your heels are touching it's going to take pressure off of your hip flexors
09:53so everybody down make that triangle put it under your tailbone turn those toes out here we go three
10:00two one we're going to lower and lift now as you do this only go as low as you can while keeping your
10:09lower back pressed into the ground if you can get all the way down fantastic but if you can just get
10:15to 45 degrees that's okay too keep the abs pulled in tight pressure lower back down keep going keep
10:24going susie i'm coming for you let's see what we got going back here good turn those toes out for me
10:31just a little more there it is beautiful trying to keep the legs straight abs are in so tight so tight
10:37she's getting the legs close to the ground love it relaxing the head neck and shoulders down now
10:43kane has his head neck and shoulders up gives him a little bit more work in the upper abs either one
10:49is totally acceptable try them both let's go let's go keep those toes out exhale only go as low as you
10:57can where your back is staying on the ground three two and hug it into a ball right here nicely done
11:06okay so we're going to flip it over we're going to go into our plank series so we're going to be on the
11:10hands on the toes what i want you to do is come up with the hands directly under your shoulders here
11:16you're going to start with an alternating leg lift so you're going to lift and point that toe take it
11:20down lift and point that toe take it down yeah here we go hands under the shoulders lift it up three two one
11:30lift tap exhale every time you lift good keep going draw those abs in every time you lift
11:42keep going squeeze it good look at maddie right here squeezing her booty shoulders are pressed down
11:49away from the ears tummy's drawn in tight she has a nice flat back squeezing beautiful exhaling every time
11:56drawing those abdominals in tight keep it going now cat's modifying for me so she's on her knees
12:02still lifting still getting the squeeze in her glute every single time pressing the shoulders down
12:08good you guys keep it going we're almost there i love it susie how you doing back there good making
12:15sure she's not arching her back we're almost there four three two last one and rest drop it to your
12:26knees nicely done take a little stretch back good just to take the pressure off the hands so we're
12:31going to come back up into that same position and this time you're going to do knee tucks in so we're
12:36here hands under the shoulders exhale as you draw the knee in take it back take it back yeah all right here
12:45we go guys on the hands on the toes lift it up three two one okay now as you do this i want you to make
12:59sure that you keep your hips down no making a tent with your booty do me a favor kane lift your hips up
13:04and show them what not to do see that see how he elevated his hips up i don't want you to do that go
13:09ahead drop that down perfect abs are engaged nice flat line exhaling every single time drawing the core
13:16in tight keep it going good nice maddie four three two one stretch it back nicely done nicely done stay
13:28right there so we have one more move in the high plank position watch it first we're up on the toes we're
13:34gonna do little taps side to side tap in tap in are you ready here we go lift it up three two one tap
13:48draw that belly button in flat line from the head all the way down keep going now cats modifying only
13:58difference here the tap is just a little bit smaller than everybody else's you do it for as long
14:04as you can it's as much as you can for as long as you can three two and rest good drop it to your knees
14:12stretch it back that one's done yeah come on to your booties moving on to our c series you guys so
14:20we're here heels on the ground toes up there's a bend in your knees somewhere between 45 and 90 degrees
14:27as you do this the knees stay bent the whole time so what i want you to do is take the arms up by your ears
14:32press your shoulders down you're going to contract your spine into the letter c getting your low back
14:37as close to the ground as you can and then you're going to lift up do you exhale contract inhale and
14:44lift yeah yeah all right here we go arms up are you ready three two one contract and lift reach for this
14:53guy and lift good and up keep going let's have a little look what's going on here so cat's modifying
15:04all she's doing differently is holding on to the back of her thighs it gives her a little bit more
15:08control she's still drawing the abdominals in she's still sinking back rounding into that c and as she
15:14comes up i still see full extension in her back that's perfect beautiful cat keep it going nice maddie how
15:20you doing over here good so knees are staying bent keep them bent a little more for me as you go back
15:24contract here yes good so round the spine round round round round beautiful lift lift lift lift lift
15:30that's it contract lift she's working for the six pack okay that doesn't just come naturally squeeze it
15:37and reach towards the ceiling we have 10 more seconds let's go stay there fight for it everything you've got
15:44up and up three two last one nicely done now we're going to add a little twist arms are up so as you
15:57rotate back you reach that hand to the ground lift up reach that hand to the ground lift up here we go
16:04three two one make those abs work and lift really contract your spine pull your belly button in tight
16:15getting that low back as close to the ground as you can and lift exhale lengthen and inhale
16:25good you guys keep going suzy how we doing back here good nice contraction and then she lifts reaching
16:37back to the corner and lengthening good and up up up good keep going that's it lift four to go take it
16:46back four keep those knees bent for me lift three beautiful last two last two right here and last one
16:55nicely done rest very good one more in this series we have knee drivers so this time you're going to
17:02actually start in a contracted back position here arms are up as you lift drive that knee up drive that
17:10knee up here we go so everybody can track back three two one pull those abs in put a little force behind
17:20it keep the shoulders pressed down away from your ears draw it in every time you exhale
17:34six more
17:38four three two oh abs are on fire nicely done okay let's work that booty just a little now that the abs are nice
17:49and tired we'll give them a break come on to your side you can either rest your head on your hand
17:54or you can lay it all the way flat what i want you to do is stack the feet you're going to flex them
17:59bring them 45 degrees in front of you top leg does the work pulses forward two times with a flexed foot
18:06back two times with a pointed toe so it goes flexed forward back pointed here we go three two one
18:14flexed front back pointed forceful exhale every time
18:30five more
18:32make sure you engage your abs and stabilize your pelvis good two
18:39last one now leave the leg back there point your toe you're going to pedal around in a big circle
18:47here we go and around it's like you're riding a bike full range of motion tummy in tight
18:59four more
19:02last two in this direction
19:04now right here flex the foot press it backwards we're going to back pedal here we go and back
19:13abs in yep side of the booty is on fire you're going to love me for it later five four three two
19:26one good now extend that leg out point your toe we're going to mix it in a small bowl like this
19:31all the way around here we go and around two three point that toe
19:39three two one reverse it and around two come on let's go keep going
19:47five four three two one now it's a big circle watch all the way up and around here we go and around
19:55exhale exhale as you lift come on i know it's burning fight through it right here push harder
20:03five four we're almost there three two last one we have to reverse take it back and around come
20:13on lift i know they're burning i know you are too but we can do it strong legs strong core five more
20:21three three two one good one more move double taps it's like this tap tap arch tap tap arch yeah
20:33here we go and tap tap up good make sure that toe is facing forward lift that leg as high as you can
20:42come on we're almost there home stretch on these five more five and back quick taps and back three
20:57oh it's burning i know one more front and back front and back all right flip it on your back we're
21:06going to stretch that out really quick so the leg you just worked put that foot on the opposite knee
21:11pull it into your chest give it a little stretch oh that feels so good yes all right good flip it to
21:19the other side guys pilates is great it's one of our active recovery days we use it to flood the
21:25body with oxygen increase circulation heal the muscles from all the weight lifting we've been doing
21:31during the week so enjoy it and embrace it okay top legs doing the work forward flexed back pointed
21:38three two one we go front flexed back pointed
21:47stabilize that pelvis abs in tight
21:53forward flexed back pointed five more
21:59four these pulses are small in the front and in the back but make sure you get that leg in front of you
22:06last one and back good leave it back here point your toe pedal your bicycle around here we go
22:16big circles it's a big bike that you're pedaling yeah come on get that leg around five more
22:25three two one good now here flex the foot and push it back here we go and back
22:36i know it burns work through it yes it's a small muscle five four three two and good we're going to mix
22:47it in a small bowl point that toe here we go and around two this stuff is not easy right that's great
22:55three two other direction and circle two three five four three two one we have big circles all the way up and
23:08around yeah here we go and around come on abs in don't lose form stabilize that pelvis you should not be rocking
23:15back and forth five more five all the way up three two one we have to reverse here we go take it back
23:26around point that toe point that toe come on keep going push through it it's almost over four three two
23:39last one good we got a tap right here two to the front and two to the back okay last set and front and back
23:47let's stretch that out really quick so put that foot on the opposite knee
24:04oh feels good pull it into your chest
24:22okay don't get too comfortable here we're not done yet flip it onto your tummy we're going to go into our
24:27superman series so first exercise there's one of three ways you can do it you can do it with the
24:32hands under your shoulders lifting up here you can go airplane out to the side here or you can go full
24:40superman here yes yeah abs are in toes stay on the ground we're going to exhale as we lift three two one
24:49one squeeze those abdominals in draw the belly button up away from the ground press the shoulders down your
25:02back squeeze your booty four more
25:12last one and rest good now we're going to add a twist so what you're going to do is you're going to lift
25:19up you're going to rotate center down up rotate center and down exhale as you lift and twist three two one
25:36draw that tummy in tight
25:44relax your shoulders relax your neck
25:49relax your knees
25:52last four
26:00two more
26:03last one
26:06and rest okay last exercise in this series we're going to swim so you can do it one of two ways
26:12opposite arm and leg
26:13right here or everything lifts up and you swim yeah here we go three two one let's go swim it
26:24out swim it out abs in tight keep breathing short little breaths almost there almost there four
26:33three two and rest it down good let's stretch it back into child's pose just to take a little
26:40pressure off your back we're almost finished we're gonna go into our plank hold we're gonna do it on
26:47our forearms so we're here on the forearms on the toes you're gonna lift up and you're going to hold
26:54yeah okay here we go everybody into position three two one lift up and hold abs in let's have a little
27:05look so Maddie bring your feet all the way together for me good she's pressing the shoulders down away
27:11from her ears now she's shaking we're already about 15 seconds in if you're doing it right you should
27:16be shaking abdominals are drawn in booty is not in the air and her pelvis is not sinking to the ground
27:23squeezing the butt squeezing the inner thighs sinking the weight back into the heels if you're modifying
27:28you're on your knees cat still has her shoulders pressed down still has her abs drawn in she's
27:34still squeezing her butt squeezing the back of her legs this just she's shaking trust me she's still
27:39working let's go stay there getting stronger every day eventually she'll be up on those toes you do
27:44whatever you can do but stay there come on guys ten more seconds keep breathing make sure you're
27:50looking three to five inches in front of that mat five four you're almost there three two one rest it
27:59down you can stretch it back in child's pose take a little pressure off your back watch your next move
28:04we're gonna go into a plank hip drop so you start on your toes abs in you're gonna twist drop your hip tap
28:10it center tap it center here we go everybody on your forearms on your toes three two one twist and drop
28:20center exhale as you drop
28:31keep going I'm coming around I want to see what you guys got going on here so cats modifying she's on her
28:37knees still dropping side to side come on you guys breathe this is it this is your home stretch I want
28:42you to push through it right here nice cane coming back to the center every single time abs in he's got
28:48great rotation here dropping that hip pressing the shoulders away from the ears looking out in
28:54front of his mat shooting energy back through his heel very nice keep it going good come on that's it
29:02squeeze it side to side I love it you guys are doing awesome stay there last ten seconds come on fight for
29:08it eight seven six come on fight stay there three two one rest nicely done you know I love my bonus
29:22exercises so we're gonna do one more one more one more bonus exercise here's what it is here's what
29:27it is watch it it's a 10 second hold with a three second rest so we're here plank you're gonna hold it
29:3310 9 8 7 6 5 4 3 2 1 down 1 2 3 right back up yes it's on my count yeah all right here we go
29:41everybody into position three two one lift it up ten nine eight seven six five four three two one down
29:56one two three one down one two three come on back up ten nine eight solid as a rock six five stay there
30:18two one two one down one two three lift up and hold up and hold one more time this is it ten nine eight
30:40come on six five four stay there two one there it is rest it back nicely done awesome job stretch it
30:51back into child's pose open those knees up reach those hands all the way forward good breathing walk
31:00those hands all the way around to the left press that right glute down to the right heel nice big stretch
31:06all the way up your right side and walk the hands around to the other side pressing that left glute
31:16down to the left heel feeling the stretch all the way up your left side and walk it back to the center
31:24let's sit up tall take those legs straight out in front of you reach it for the toes stretch those
31:29hamstrings back out if you can reach your toes try to pull the heels up off the ground press the shoulders
31:35down away from your ears guys make sure you post your pictures of you doing your favorite pilates
31:40move hashtag it 21 day fix let me see what you're doing bring the soles of the feet together remember
31:47very important to fuel your body before and after your workouts use your 21 day eating plan that i gave
31:54to you it's there for a reason cook pack your food containers take them with you make sure you're set for
32:00the day preparation is part of this okay open those legs up reach all the way forward try to take the
32:07chest down to the ground nice big stretch on your inner thighs the back of your legs behind your knees
32:13the hands all the way around to the right press that left glute down make sure your knees aren't rolling in
32:22push them back open it up and good walk it all the way around to the other side
32:29keep breathing through this you should be getting a little bit more flexible every day every time we
32:40stretch bring it back to the center sit up tall bring the legs in one arm across the chest stretch out
32:46the shoulders they did hold you up for quite a while today that one that should feel good and other
32:52side hold it right there good release it take the hands behind your back pull down open up the chest
33:01and release it come all the way up let's stretch out those quads so go ahead grab the right foot pull it
33:12up to your booty keep the knees close together press the pelvis forward feel the stretch in your quad and
33:18in your hip flexor and release it other side nice lower that down open the legs up give me a big inhale up
33:29exhale and exhale it out that's pilates nicely done i'll see you tomorrow great work nicely done
33:39yeah
33:41that a girl one more workout done
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