[Music] welcome back to practice today's class is a power pilates workout using a light set of hand weights but don't worry if you don't have weights as you can still enjoy the class without them so when you're ready roll out your mat and let's begin let's start standing at the back of our mat with our feet hip distance apart take a deep breath in reach your arms up to the sky and a deep breath out as you release drop your chin and roll down over your legs inhale at the bottom then exhale roll up vertebra by vertebra one more deep breath in reach your arms up exhale release drop your chin and roll down keeping a soft Bend through your knees beautiful from here walk your hands forward coming into a plank position make sure that your shoulders are over your wrists your hips are low and you're drawing your navl up then from here shift your weight forward and back moving your shoulders forward over your fingertips and then back over your wrist four more really press the floor away from you two and one now leaning with your right foot step your right foot in then your left for Bare hover then step your right foot back and then your left for plank so you step forward forward into bear then back back into plank just two more keep your spine super straight last one good job return to your bare position with your knees underneath your hips and really lift your navl up towards your spine flattening through your abdominals take one more breath in and one more breath out well done lower your knees to the floor and then turn your fingertips back so that they are facing your knees on your inhale arch your spine Shine Your Chest forward then exhale round and gaze towards your navl and again deep breath in open through your chest deep breath out as you round return to neutral and now press the back of your hands into the mat with your fingertips pointing inwards on your inhale arch your spine open through your chest and exhale around one more feeling a really nice stretch for your wrists beautiful return to neutral and place your palms back down on the floor tuck your toes under and then hover your knees just a few inches off the floor now leading with the left foot step your left foot back then your right to Plank and then step your left foot forward then your right for Bear you step back back step forward and forward really focus on keeping your spine nice and long drawing your navl up towards your spine last one well done step back into Plank and now inhale press back downward-facing dog and exhale shift forward to plank inhale press back exhale plank six more really press the floor away from you activating your shoulders three more two and one return to your downward-facing dog and then walk walk your hands back towards your feet with a soft Bend in your knees roll yourself up to standing take a deep breath in reach your arms up and exhale release let's pick up our weights now and come to the middle of our mat with our feet slightly wider than hip distance apart and our toes slightly turned out bring the weights to your chest with your elbows in and then let squat down and press the weights up inhale as you squat down exhale as you press up stay with this or if you'd like to see if you can lift your heels at the top as you press up inhale squat exhale press keep drawing your navl in always thinking about your core two more last one good job hold low in your squat bring your weights together and take little pulses for eight and seven can you shift your weight back a little bit more four more 3 2 and one well done from here cross your left foot behind your right coming into a curtsy position starting with with the weights in front of your chest and your elbows lifted on your inhale curtsy down then exhale lift and open your arms so inhale curtsy exhale open six more like this slightly hinging forward from your hips here so that you target the outside of your right glute two more and last one well done let's hold in our curtsy and take little pulses for eight and seven 6 5 keep pressing your knees out three 2 and one take your right hand to your hip now reach your left arm up and on your exhale pull elbow to knee and inhale curtsy don't worry if you lose your balance exhale pull inhale curtsy really crunching into the left side of your waist as you pull your elbow to your knee three more two and one hold low in your curtsy then exhale hinge forward reach your left arm back inhale lift your chest reach your arm up so exhale hinge forward reach your arm come back inhale lift and reach up keep bending into your knees you're just hinging forward and back from your hips two more and on this last one let's hold with our arm reaching back and take a little PES you lift and lift now keep the arm going and let's add those legs you pull down and down as you lift and lift let's go four more three two and a one well done let's take it straight to the other side so cross your right foot behind your left and take the weights to your chest inhale curtsy down exhale lift and open your arms wi inhale curtsy exhale open six small slightly hinging forward from your hips as you lower into your curtsy and as you press up really think of driving down through that left [Music] heel two more and on this last one hold a low in your curtsy and take pulses for eight 7 6 keep drawing your navl in 4 3 two and one place your left hand to your hip reach your right arm up exhale pull elbow to knee inhale curtsy exhale pull inhale curtsy six more see if you can really crunch into the right side of your waist dropping your right rib down to your right [Music] hip two more and last one from here hold a low in your curtsy hinge forward on your exhale extend your right arm back then inhale lift your chest reach your arm up exhale as you hinge forward reach back inhale as you lift and reach up can you bend your knees a little bit more really working in your legs and your glutes two more and on the last one holding your hinge and lift your arm up and up now keep the arm going and let's add the legs pulse down and down as you lift and lift four more 3 2 and a one beautiful job hopefully your legs and your arms are feeling nice and warm so let's come to the top of our our mat cross one foot over the other and then bring the weights in front of your chest with your elbows wide take a deep breath in then exhale bend your knees and with control sit your hips down onto the mat well done let's place the weights to the side just for a moment hold on to the back of your thighs and very carefully roll down onto your back and let's get ready for some ab work so imprint your spine gently pressing your lower back down into the mat and lift your legs to a tabletop position with your knees stacked over your hips then reach your arms up to the sky with your palms facing forward inhale to prepare then exhale curl up extend your legs up to the sky and inhale lower so exhale curl up reach forward as you extend your legs then inhale lower back down six more really focus on reaching through your fingertips as you curl up and make sure that you are lowering your ribs down to your hips and flattening through your lower abdominals two more exhale lift inhale lower last one beautiful let's hold in our curl now and do our hundreds pump the arms inhale 2 3 4 five and exhale 2 3 4 5 inhale through your nose and exhale through your mouth then inhale lower your right leg down and exhale as you lift inhale lower your left leg down exhale as you lift keep going inhale 2 3 4 5 and exhale 2 3 4 five really pump those arms inhale and exhale four more keep reaching through your fingertips trying to lift your shoulder blades off the floor two more inhale 2 3 4 5 and exhale 2 3 4 5 last one you can do it well done rest your head hug your knees in and take a little breather now for our double leg stretch lift your head and shoulders and hug your knees in towards your chest on your inhale extend your arms and your legs out and exhale hug everything back in inhale extend exhale hug six more keep your your chin slightly drop down towards your chest and as you extend your legs and your arms out long really think of that rib to hip connection be careful that you're not arching your spine three more two you can do it and last one inhale open exhale close lower your head and take a quick breather before we do our next ab exercise now for a challenging one lift your head and shoulders lift your right leg up holding on to the back of your C and then extend your left leg out let's switch our legs three times exhale exhale exhale then inhale bend your right knee extend it out to meet your left and then exhale return your right leg up and again you switch three times exhale exhale exhale then inhale bend your left knee extend it out to meet your right and then exhale return it back up you switch 2 3 inhale extend out reach your arms back and exhale lift it up use switch 2 3 inhale extend out exhale extend up four more like this this is a challenging exercise but you can do it keep dropping your ribs down towards your hips making sure your lower back is still in contact with the floor two more and last one you switch switch switch inhale extend out exhale Pull It in well done hug your knees in and turn your head side to side to release any tension okay hopefully you felt it in the ABS after that one let's now come on to the right side of our body rest your head in your hand and extend your legs out long in line with your body then place your hand onto your top hip and push your hip away to encourage a lift in the underside of your waist then slide your feet to the bottom corner of the the mat lift your left leg up and slide it back in line with your hip then tuck your right toes under four stability and really pull your navl in on your exhale flex your foot kick your leg forward two times then inhale point and kick back so you exhale exhale kick forward inhale as you kick back six small if you want more of a challenge see if you can place your left hand hand behind your head that way you're really having to engage your core to stabilize your body exhale exhale inhale kick back just two more and last one hold your leg back and let's draw circles for eight and seven keep it nice and slow and controlled and really try not to rock through your hips we want to keep the rest of our body nice and still it's just the leg moving now reverse for eight and seven can you make the circle a little bit bigger challenging your glutes and your outer thigh three more 2 and one good job release your leg and press yourself up place your right hand underneath your shoulder bend your right knee and extend your leg out long coming into your side plank reach your left arm overhead and really lengthen through the left side of your body inhale lower your hips and exhale lift inhale lower exhale lift stay with this or lift your left leg up and inhale lower your hips and exhale lift good good job wherever you are really think of lifting up through the right side of your waist and lengthening through the left side of your body two more inhale lower exhale lift and on this last one let's hold at the top and now exhale pull elbow to knee inhale extend exhale pull inhale extend six more you can do it crunching into the left side of your waist now three more two and one place your left foot down on the mat and slide your right foot behind coming into your side plank let's pulse our hips up and up six more you can do it five 4 4 3 2 and a one well done rest your hips down and let's come into a mermaid stretch inhale reach your right arm up and exhale side bend over to the left then lower your right forearm down to the mat and reach your left arm over feeling a beautiful stretch through the left side of your body then turn your chest to the floor as you really reach forward through your fingertips beautiful return to your side stretch and press up okay let's take it straight to the other side so lie down onto the left side of your body rest your head in your hand extend your legs long and then push your top hip away from you to encourage a lift through the underside of your waist then slide your feet to the bottom corner of the mat tuck your left toes under for stability and then lift your right leg up and back in line with your hip on your exhale let's kick the leg forward two times flexing the foot inhale point and kick back so flex your foot exhale exhale kick forward inhale Point kick back six more if you want that challenge take your right hand behind your head really forcing your core to stabilize your body here keep your leg nice and lifted and be careful that your hips are not rocking too much last one good job hold your leg back and let's take those circles for eight and six seven can you stay lifted through the underside of your waist four more three little bit bigger two and one now reverse 48 and seven really reach through your toes lengthening through your leg four more this exercise is more challenging than it looks two and one beautiful press yourself up now place your left hand underneath your shoulder bend your left knee and extend your right leg long then lift your hips for your side kneeling Plank and reach your right arm by your ear inhale lower your hips exhale lift inhale lower exhale lift now stay with this or if you want that challenge lift your right leg keep going inhale lower your hips exhale lift and lift your leg really focus on lifting up through the left side of your waist and finding as much length through the right side of your body as you lift up last one well done hold at the top exhale pull elbow to knee inhale extend exhale pull inhale extend six more you can do it five keep your right leg nice and lifted three more 2 and a one lower your right foot down cross your left foot behind for your side plank and reach your right arm up let's lift the hips for eight and 7 6 5 4 3 2 and one well done lower your hips down and let's take our mermaid stretch inhale reach your left arm up and exhale side Bend to the right then lower your left forearm to the floor and stretch your right arm over feeling a beautiful release through the right side of your body then turn your chest to the floor as you stretch forward with your arm beautiful return to your side stretch and press up okay from here come to your hands and your knees tuck your toes under and press back to a downward-facing dock take a moment to Pedal through your heels really stretching through the back of your legs as you melt one heel down towards the floor which should feel really nice after all of that glute work then carefully walk your hands back to your feet and roll roll up to standing inhale reach your arms up and exhale release let's pick up our weights again but this time hold on to both weights in your left hand standing at the top of your mat place your weight onto your right foot and really draw your navl in on your inhale lunch back with your left hinging forward then exhale press up and reach reach your left arm up to the sky so inhale you lunge back lower the weight exhale press up make sure when you lunge back that you're keeping your spine nice and straight and that your right knee is stacked over your right ankle two more and on the last one let's hold in our lunge exhale pull your elbow back inhale extend then exhale lift your chest bicep curl and inhale lower so exhale pull back inhale lower exhale lift your chest bicep curl inhale lower six more like this just like at the start of class you want to keep your knees nice and bent you're only hinging forward and back from the hips you you've got it three more and two last one now hold your chest lifted really straighten your spine and hold both weights together in front of your chest on your exhale twist to the right inhale Center then exhale hinge forward reach your arms back and inhale return through Center so exhale twist inhale Center exhale hinge forward inhale lunge six more really try to stay nice and bent through that right knee firing into your right glute you've got it as you hinge forward really try to lift those arms back as much as you can working the tri trips two more and on this last one holding your hinge with your arms back and let's skater our leg in and out as we Bend our elbows and extend so you bend extend Bend extend let's go five more four really Bend into your right knee three 2 and a one good job step to the top of the mat reach your arms up with your palms facing forward and let's take high knees as you pull your elbows wide You Pull and pull six more five 4 3 2 and one well done okay let's take it straight to the other side so hold on to the weights with your right hand and bring your left hand on into your hip lunging back with your right leg now inhale lunge back then exhale step up and reach your arm up inhale lunge back exhale press up really concentrate on pressing down through your left heel to power yourself up three more 2 and one good job let's hold in our lunge exhale pull your elbow back inhale extend exhale lift your chest bicep curl and inhale lower so exhale pull inhale extend exhale bicep curl inhale lower six more really Bend into your knees and make sure that you are only hinging forward and back from your hips keep drawing your navl in always thinking of your good posture two more and last one hold your chest lifted and bring your weights together in front of your chest on your exhale twist to the left inhale Center exhale hinge forward reach your arms back and inhale lunge exhale twist inhale Center exhale hinge forward inhale lunge six more you're almost there keep bending into your left knee you can do it four more keep your shoulders down and back chest nice and open two more and on this last one let's hold in our hinge and skater your leg in and out as you bend your elbows and extend six more five you've got it in out in out two more and last one step up to the top of your mat reach your arms up with your palms facing forward and let's do those high knees you lift and lift as you pull your elbows down and down really draw your navl in lift those knees up a little bit higher you have eight more 7 6 5 4 3 two and one excellent job return the weights in front of your chest cross one foot over the other take a deep breath in then exhale carefully bend your knees KNE and lower your hips down to the mat okay we have reached the final exercise of class so bend your knees glue your thighs together and then reach your arms forward with your palms facing up and your shoulders down and back then round back into your C curve and extend your right leg out keeping your thighs together inhale carefully roll your body down and exhale roll your body up up then switch legs inhale roll down and exhale roll up two more like this switch legs inhale roll down exhale roll up and switch last one inhale roll down exhale roll up okay from here extend both legs if you can then inhale roll down and exhale roll up and lift your legs inhale roll down exhale roll up and lift three more keep reaching through your hands you can do it two if you're shaking like me that's totally normal last one well done carefully roll down and then release everything down drop your weights rest your arms down by your sides and take a deep breath good job stay on your back and hug your right knee into your [Music] chest then carefully guide your knee over to the left as you look over your right shoulder feeling a beautiful stretch for your [Music] spine then then return through Center hug your knee in and let's switch sides pull your left knee in towards your chest and then guide your knee to the right as you look over your left shoulder keeping both shoulders down on the floor breathing into this beautiful twist then return through Center hug your knee in bend your right right knee and now cross your left foot over your right thigh flexing your foot then pull your right knee to your chest feeling a nice stretch for your left [Music] glute carefully release and switch sides cross your right foot over your left thigh flexing your foot and hug your knees into your chest then release your legs open your knees wide and bring the soles of your feet together hold on to the outside edges of your feet as you squeeze your feet together open your knees wide and lengthen through your spine as you push your feet feet into your hands think of reaching up through the crown of your head finding even more length through your spine then release your legs roll onto your side and press yourself up to a seated position with your legs crossed sitting up nice and Tall on your inhale reach your left arm up and over then exhale turn your chest to the mat and swing around to the other side inhale and exhale come up and again inhale reach your right arm up and over exhale swing around to the other side inhale and exhale lift two more connecting the movement with your breath and last [Music] one beautiful job let's finish class like always on your inhale reach your arms up to the sky and exhale lower your hands down to your heart thank you so much everyone I hope you enjoyed today's power pilates class today's class was a a little bit more fastpac so please don't worry if you didn't get it right away it will get easier and easier the more you do it as you get stronger and stronger thank you so much again and I hope you have the most beautiful day [Music]