[Music] hello everyone and welcome back to move with nicole today i have a feel-good pilates flow for you so when you're ready to get started roll out your mat and let's begin let's start in a cross-legged position on our mat sitting up nice and tall inhale reach your arms off to the ceiling taking your gaze up exhale lower your hands down to prayer and again inhale reach your arms up and exhale lower your hands down to your heart place your hands on top of your knees and let's take a few big circles with our spine shifting your weight forward and back in one direction just moving with your breath here inhale as you shift forward exhale as you round back now reverse it take the circle the other way really opening through your chest as you shift your weight forward and rounding through your spine as you press back let's do one more beautiful return to your straight spine and let's take our legs out in front of us now make sure your feet are hip distance apart and your knees are bent holding on to the back of your thighs inhale lengthen through your spine then exhale round your spine and drop your chin down and again inhale as you come up lengthening your spine exhale as you round back inhale come up to seated again and this time let's release our arms inhale reach your arms up to the ceiling exhale open your arms and round back finding your c-curve and again inhale as you come up finding that straight spine exhale circle your arms out and around let's do two more just like this really dropping your ribs down towards your hips activating your core muscles beautiful let's hold at the top and extend your right leg straight keeping your left knee bent take a nice inhale to prepare then exhale twist open to the right stretching your arms out then inhale come back through center exhale twist to your left and inhale back through center just one more on each side really sitting up nice and tall let's hold our twist to the left now and rest your right arm on the outside of your left knee finding a deeper twist on every inhale sit up a little bit taller and on every exhale breathe a little deeper into this stretch [Music] beautiful return back through center and then holding on to the back of your left thigh inhale sit up tall and exhale with control roll yourself all the way down to your back pull your left knee in towards your chest and just take a moment to feel a really nice stretch for your left leg then set your right foot on the floor bending your right knee and holding on to the back of your left thigh let's extend our left leg up to the ceiling pointing your toes and then bend your knee so you just extend your left leg up to the ceiling and then bend keeping the rest of your body nice and relaxed we're just stretching through that left leg on this last one hold your legs straight keep your hands where they are or take them behind your calf and just alternate flexing and pointing your left foot a few times feeling a really nice stretch through the back of your left leg and left calf last one beautiful rest your hands down by your side and point your left foot up to the ceiling on your inhale lower your legs straight down sweep it out to the side and exhale bring it back up and again inhale lower exhale bring it out to the side and up two more and last one keeping your hips nice and still let's reverse it lower your leg out to the side bring it through center and straight up inhale as you lower exhale as you lift it up really making sure that you're not rocking through your hips keeping your core nice and engaged well done flex your left foot now and cross your left foot over your right thigh opening your left knee on your inhale roll your hips up into your bridge position and then exhale roll them back down so inhale tuck your pelvis under lift your hips up exhale roll your hips down let's do two more really pressing down through the heel of your right foot and last one well done keeping your left foot where it is let's hug our right knee in towards our chest now feeling a release for our left hip flexor [Music] then carefully release and hug both knees in towards your chest lift your head and shoulders up and make a nice tight ball with your body on your inhale rock yourself up to seated keeping your toes off the floor then exhale rock back inhale rock up exhale rock back keeping your chin tucked in rolling like a ball here let's do two more really trying to keep your balance at the top good job extend your legs out straight now squeezing your thighs together inhale reach your arms up to the ceiling then exhale open your arms and round back into your c-curve and again inhale as you lift your chest exhale as you round back just two more like this really squeezing your thighs together dropping your ribs down to your hips last one well done let's bend our right knee now keeping your left leg straight exhale twist to your left opening your arms and inhale return through center exhale twist to the right sitting up nice and tall inhale back through center one more on each side and last one let's hold to the right and rest your left arm on the outside of your right knee finding a deeper twist sitting up nice and tall finding length on every inhale and on every exhale finding a deeper twist [Music] beautiful let's come back through center now holding on to the back of your right thigh roll yourself all the way down to your back hug your right knee in just for a moment to feel a nice little stretch and then place your left foot on the floor let's extend our right leg up to the ceiling and then bend your right knee so you extend and bend really pointing your toes finding length through your right leg last one hold your legs straight hold on to the back of your calf if you can reach and let's alternate flexing and pointing our right foot [Music] last one really nice lower your hands down to the floor now and let's return to those leg circles so inhale as you lower the leg exhale sweep it around and back up inhale lower exhale around and up just two more focusing on keeping your hips nice and still and now reverse it inhale open it out exhale bring it through center and lift just three more make sure that you're keeping your left knee nice and still as well one more beautiful flex your foot cross your right foot over your left thigh and let's roll our hips up on our inhale and exhale roll your hips down just three more really rolling your hips up and down a vertebra by a vertebra finding the control in this movement and last one beautiful keep your right foot where it is and hug your left knee in towards your chest finding a release for your right hip flexor then carefully release and let's set our feet on the mat just for a moment maybe scoot yourself forward if you need to and then find your imprinted spine so press your lower back down into the mat and then lift your legs to a tabletop position we have a little toe tap combo so on your inhale tap your right toes down exhale lift inhale tap your left toes exhale lift then inhale tap both toes down exhale lift keep going tapping one toe at a time and then tapping both toes down to the mat make sure that you are only lowering your foot as low as you can down to the mat without arching your spine so you really want to keep pressing your lower back firmly down into the mat making sure that your abdominals are still engaged [Music] you've got it really use your breath to help you here if you want more of a challenge you can always try to tap your toes a little bit further away from your body if you can that way your lower abs really have to work a little bit harder keep your shoulders down and back everything else nice and relaxed we're just moving the legs this is your last one well done take your hands behind your head now with your elbows wide and lift your head and shoulders extend your left arm by your hip and we're going to perform our hundreds so pump the arm you have inhale two three four five and exhale two three four five pumping your left arm as you extend one leg out into your bicycle position and then pull it back in keep breathing it's inhale two three four five and exhale two three four five inhale two three four five and exhale two three four five let's switch arms right arm extended inhale two three four five and exhale two three four five keep going try to keep your left elbow nice and wide staying nice and lifted through your head and shoulders you're almost there just one more round inhale two three four five and exhale two three four five well done rest your head down and let's place our feet back down on the mat scoot your heels in so they are close to your glutes and make sure your feet are hip distance apart on your inhale roll your hips up vertebrae by vertebra and reach your arms overhead by your ears then exhale roll your hips down with control inhale lift your head and shoulders and hug your knees in exhale shoot your legs out inhale pull them in and exhale set your feet back down let's repeat inhale roll your hips up reach your arms back exhale roll your hips down inhale lift your head and shoulders make that tight ball exhale extend your legs inhale bend and exhale set your feet back down you have two more like this really moving with your breath here moving with lots of control and intention this is your last one really press through the heels of your feet [Music] well done let's roll our hips up into our bridge position again but this time reach your arms up to the ceiling lift your heels high pressing down through the balls of your feet on your inhale lower your hips exhale lift inhale lower exhale lift just six more like this really finding the squeeze through the base of your glutes as you lift your hips up two more and last one hold your hips lifted and let's pulse it out four eight and seven nice exhale and exhale four more three two and one lower your heels and carefully lower your hips down to the floor let's make that tight ball again on your inhale shoot your arms and legs out exhale sweep your arms around lift your legs straight up and then re-bend your knees inhale open exhale lift your legs up and re-bend your knees two more like this and then we will reverse it beautiful let's reverse it now you lower your legs on your inhale exhale bend your knees in and extend inhale lower adding those arms if that feels good for you exhale lift two more and last one well done keep your legs where they are and rest your head back down on the floor make sure your lower back is pressing down into the mat and reach your arms up to the ceiling let's lower our legs straight down on our inhale as you open your arms and exhale lift your legs up so inhale legs lower exhale legs lift as your arms open out wide and then close back in you've got to really squeeze your legs together keep that imprinted spine let's do one more now hold your legs lifted let's really burn those lower abs now and lift our hips off the floor option to take your hands down to the mat pressing through your palms if that feels good for you you've got it lift a little higher a little higher and then release well done hug your knees in take a quick little breather and now let's roll over on to our side so starting on the right side of our body rest your head in your hand and extend your legs out nice and long make sure your hips are stacked and you're really drawing your navel in on your inhale bend your left knee in towards your chest exhale open the knee inhale close and exhale extend it back out so inhale slide the knee up exhale open the knee wide inhale close exhale extend six more like this really make sure that when you open your knee out that you're not rocking through your hips you want to keep your core engaged keeping your body as still as you can [Music] you have two more and on this last one hold your knee open then extend your leg up towards the ceiling flex your foot and lower back down inhale bend your knee extend your leg up exhale flex your foot and lower the leg straight down six more like this really controlling the devlipe movement with your left leg and then lowering your leg down with control and resistance really squeezing your thighs together and last one beautiful let's draw some big circles now so inhale sweep your left leg forward exhale lift it up and lower it back down so inhale sweep forward exhale lift it up and back down just two more in this direction and last one beautiful either way bring it up forward and down inhale as you lift exhale as you lower just two more last one beautiful let's stretch out that leg now so devlipe your leg up to the ceiling and hold on to the back of your calf pulling your leg closer towards your chest if that feels good for you and then carefully lower your legs straight down let's bend our left knee and rest the ball of our left foot behind our right leg prop yourself up onto your right forearm and take your left hand behind your head with your elbow wide lift your right leg up now drawing your left elbow to your right thigh and then come back down so you exhale lift and crunch inhale lower make sure that your inner thigh is pointed up to the ceiling so you're lifting your leg by using the strength of your thigh last one hold your leg extended reach your left arm towards your toes and let's pulse the leg up for eight and seven nice exhale and exhale four more three two and one so good lower your right leg down prop yourself up onto your right hand now and on your inhale press through the ball of your left foot and lift your hips up coming into your wild thing really reaching your left arm over then exhale lower your hips back down with control three more inhale as you lift your hips sweeping that arm up and around exhale as you lower let's do one more maybe lifting those hips up a little bit higher finding a deeper stretch stay here for one more breath and then carefully lower yourself back down well done you know the drill let's come on over to the other side so resting down on your left side now with your head rested in your hand let's extend our legs out long on the mat keeping your hips stacked on top of one another inhale draw your right knee in exhale open the knee inhale close exhale extend so inhale draw the knee up exhale open inhale lower exhale extend six more just like this this exercise is all about finding the control in the movement as well as working on the mobility in our flexibility so you're really using the strength of your right glute here to open your right knee wide you're doing so well try to keep everything nice and still on this last one hold your knee open inhale extend your leg up to the ceiling exhale flex the foot and lower so inhale develop the leg up exhale flex and lower just six more really find that resistance in your own body as you flex the foot and lower it down to the bottom leg keep going [Music] we have two more [Music] and last one beautiful let's return to those big circles so inhale sweep the leg forward exhale lift it up and back down inhale forward exhale up and down just two more and last one now reverse it bring it up forward and around inhale as you lift exhale as you lower just two more nice straight leg well done let's definitely pay the leg up to the ceiling again and take a moment to hold on to the back of your right leg and pull it closer towards your chest then carefully lower the leg down bend your right knee and place the ball of your right foot behind your left leg prop yourself up onto your left forearm and take your right hand behind your head on your exhale lift your left leg straight up inhale lower exhale lift inhale lower really getting those abs working here as well as our inner thigh [Music] let's do two more and last one hold your leg lifted reach your hand towards your toes and let's lift the leg up four eight and seven nice exhale and exhale four more three two and one well done lower the leg down prop yourself up onto your left hand and let's return to our wild thing flow so inhale press your hips up reach your arm overhead and then exhale lower back down and again inhale press down through the ball of your right foot lifting your hips up exhale lower down just two more like this and last one let's hold at the top for one extra breath really lifting your hips up a little bit more breathe and then carefully lower back down well done everyone okay we are coming into our final series of class so let's lower down onto the front side of our body stack your hands on top of one another and rest your head on your hands open your legs out so they are matte distance apart and really draw your navel in towards your spine on your inhale lift your chest up and exhale lower inhale lift exhale lower keeping your forehead rested on your hands making sure that your neck stays in line with your spine you're really using the strength of your back here to lift your chest up beautiful let's do two more maybe lifting up a little bit higher and last one well done let's lift our legs now inhale draw your navel in towards your spine then exhale squeeze your glutes and lift your legs up inhale lower exhale lift really make sure that you're drawing your navel in and slightly tucking your pelvis under before you lift your legs up making sure we are protecting our spine here really squeeze your glutes and point through your toes as you lift your legs up just two more and on this last one hold your legs lifted and then lift your chest off the floor reach your arms forward and lift everything up a few more inches take a nice deep breath and then carefully lower back down close your legs together and press yourself up and back into a child's pose just resting here for a moment releasing any tension through the lower back and then let's shift forward again and lower ourselves back down to the front side of our body keeping your hands directly underneath your shoulders open your legs out wide again so they are matte distance apart on your inhale lift your chest up coming into a cobra position then on your exhale carefully lower your chest down and lift your legs hovering your hands off the floor if you can and again lower your legs inhale lift your chest coming into cobra exhale lower your chest lift your legs lift your hands and again inhale press yourself up maybe coming up a little bit higher exhale lower lift your legs maybe this time reach your arms forward and come back up you've got it moving at your own pace finding the control in this movement let's do one more like this really reach your arms by your ears as you extend your legs up well done let's practice our swan dive now so staying in your cobra position really draw your navel in and on your inhale release your arms forward dive forward lifting your legs and exhale come back up just two more you've got it last one well done lower your chest back down onto the floor close your legs and press back into your child's pose really relax here in your child's pose allowing any tension in your back to release then walk your hands over to your right stacking your left hand on top of your right feeling a nice release through the left side of your body taking deep breaths here [Music] then walk your hands over to the left stacking your right hand on top of your left feeling a really nice stretch with the right side of your body now carefully come back through center and then ripple your spine forward curl your toes under and press back into a downward facing dog take a moment to pedal your heels alternate bending your knees this should feel really nice then draw your right knee forward and lower your right leg down in a pigeon pose making sure your right foot is flexed keeping your hips square to the floor inhale lift your chest and then on your exhale lower your chest down towards the floor and again inhale lift your chest roll your shoulders back exhale fold forward two more really breathing and flowing into this stretch last one beautiful shift your weight onto your right hip and let's come into our side stretch so your right knee is bent your left leg is extended out inhale reach your right arm up and exhale side bend over to your left looking up towards the ceiling if that feels good for you then lift your chest and let's switch sides bend your left knee and extend your right leg out to the side inhale reach your left arm up exhale side bend over to the right turning your chest up towards the ceiling as much as you can breathing into this well-deserved stretch and then lift your chest and turn over your left shoulder coming into your pigeon pose on your left leg make sure your hips are square to the floor and your left foot stays flexed inhale lift your chest and exhale fold forward inhale lift your chest roll your shoulders back exhale fold forward just two more and last one this should feel so nice beautiful job shift your weight onto your left hip and let's cross our legs now finding a comfortable seated position on our mat finishing class just how we started let's inhale reach our arms up towards the ceiling and exhale lower your hands down to prayer one more inhale reach your arms up and exhale lower your hands down in front of your heart thank you so much everyone i hope you enjoyed this feel good pilates flow if you want to see more workouts like this don't forget to like this video leave me a comment share this video with a friend or family member and subscribe to my channel thank you so much and i hope you have the most beautiful day you