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Hey there. Thanks for joining us. My name is Ashley Orlando and today we're going to
do some body resistance Pilates. It's based off of a classic system but you'll be using
your whole body as your resistance. And today we have the wonderful Mark Comlos who is going
to demonstrate a perfect body. So we're going to start with the hundred today. So go ahead
and lay down on your mat. Legs are long. Arms are long by your sides. So in Pilates it's
very important that you're breathing correctly. We are going to start breathing so you can
take a deep inhale, expand your ribs from east to west and then exhale through your
mouth all the way. Again, just the ribs, make sure the navel is scooped in towards the spine.
Chest is closed and then exhale, close the ribs down, pull the navel in towards the spine.
Keeping the same breathing, you're going to draw your knees in toward your chest and then
exhale. So you're going to keep the legs table top. Table top means knees in line with your
hips. Keep the toes pointed, the legs are glued together. Continue the breathing. Another
deep inhale and exhale. So now we're going to add on to our exercise to complete the
hundred. You're going to curl the head, neck and shoulders up. So your arms come two inches
above your belly button here. When you pump your arms, you want to make sure that they're
only about five inches. So you're like pressing the ground in and out. So you're not moving
any of your upper body. See how Mark is completely stable here using that core, yeah. So keep
those arms just pumping along and your upper body stays completely straight. Two inches
above, long fingers. Three, four, five, exhale. Two, three, four, five, inhale. Two, three,
four, relax the neck, exhale. Two, three, four, five, inhale. Two, three, four, five,
exhale. Two, three, four, pump harder, inhale. Good and exhale. Four, five, inhale. Two,
three, half way there, exhale. Two, three, four, five, inhale. Two, three, four, shoulders
down, exhale. Two, three, four, five, inhale. Two, three, four, five, exhale. Two, extend
the legs for an added challenge, and exhale. Two, three, three more sets, inhale. Two,
three, four, five, and exhale. Two, lower the legs down, inhale. Two, three, last set,
and exhale. Two, three, four, five, draw the knees in towards the chest. Relax head, neck
and shoulders down. Take your rest for a second. Take a deep inhale again through those ribs.
Expand them from east to west and exhale, lower all the way down. Good, one more deep
breath. Take a deep breath in. Good work and exhale. Table top those legs. So if you have
any injuries or you can't fully extend your legs out enough and your lower back is not
pressed to the floor, keep your legs table top the whole time. If your navel's scooped
in towards your spine and your lower back is completely pressed, that's when you can
extend. Mark, can you show? Extend your legs out. You can bring your legs as low as possible
as long as that lower back stays down. So you can test there with your own body, there.
Draw those knees back in toward your chest. Good. Place the feet flat down. That was our
hundred and now the next is the rollup.