Hi everybody welcome to for pilates sake. today we're going to do the basic five mat exercises if you want to see the breakdown of these exercises you can go to our link above where we break down all five of them today we have three lovely ladies some teachers and and a client. we're going to do the advanced on this mat we're going to do more of an intermediate version on this mat and then on the red mat will be the beginner version. there will be more versions in our previous videos so please check those out. ladies are we ready? let's start on our back getting ready for our 100 so you're going to take a deep breath in on your exhale arrive in your 100 position today. make sure all the air is out and we're going to start pumping on your inhale 2, 3, 4, 5, and exhale 2, 3, 4, 5 breathing in fully breathing out fully. watch that belly expand watch it texturize try to see how much circumference you can get around that rib cage to get that full breath. good job you guys, very well done, big pumps you guys. we're getting this body warm, we're getting the room warm. we're going to do three more sets, breathing in fully exhaling completely. last set you guys and then we're going to Exhale for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, and bring it down you should be good and warm & ready for the roll up. those of using the strap please sit yourself up hook your feet into the strap grab your bar if you're doing that or sitting up like Amy grabbing the back of your leg so start yourself down on your inhale you're going to pick up head neck and shoulders on your exhale you're going to roll up and then we're going to inhale to start rolling back and exhale lay all the way down. I didn't mention this but I'm going to cue the most advanced version. inhaling fully exhaling into your bend fully right and if you find a sticky part coming part way up that's when you want to use your exhale in the full meal deal we're trying to inhale all the way up over our hips and then exhale until there's no more air left in your lungs let's do two more inhaling to come halfway down exhale. the other thing I want to say so especially for Melody on this mat try not to stretch toward your toes bend your spine like you're getting deep into this snail shell exactly so you're using the flexors of your abdominals let's make this the last one take it all the way down once you're finished you can put your bar off to the side and we're going to get ready for single leg circle put a pad behind your head if you wish grab the back of your right leg and just start to flex and point and we're breathing and as we've got our leg up there take your tailbone and stretch it towards the bottom foot to make sure that your hips are nice and square so you can pick your version arms are down by your side and when you're ready we're going to inhale the first half of the circle and then exhale the second half of the circle or we can watch a Tik Tock version here or a bent and straight leg version here you do you we got two more we're going to inhale from 12 to 5 and we're going to Exhale from 5 to 12, stop, reverse it inhale from 12 to 5 and exhale twist come back to center inhale the first half exhale the second half good job ladies keep those arms nice and strong so we're not rocking from one arm to the other last two last one and then just pull that knee in just for a little de-shrug switch legs into the strap and let's grab the back of the other leg pushing your hand and leg so grab down lower by your yeah kind of where your thigh bum connect push your leg into your hand and vice versa and just start pointing and flexing your foot doing some circles if you like so we're affecting all the tissue down at the back of the leg when you're finished put your hands down by your side get ready for your version we're going to inhale to twist the first half of the circle and on your exhale all that air comes out and you arrive back to top so make sure you've emptied your lungs completely when you have arrived back up to 12 before you take that next full breath in two more, last one, nicely done and then let's reverse it. inhale move the leg not the spine and then we really twist the spine to bring you back to center four more your leg only only goes out as far as you're not going to rock your hip this is where you want it stable but then it really twists on the second half once you're finished your fifth one you can pull that knee back in give it a little de-shrug if you wish grab the back of your leg ladies and roll yourself up to sitting put your hands behind your hips pick your bum up sit onto your heels grab the front of your legs for the full version or behind if you want for the modified and on your inhale curl your tail to roll you back onto your shoulders and on your exhale arrive just behind your sitting bones and you just keep going your knees are slightly apart they're never quite together here because that's the way the leg sits naturally in the hip and then a little squeeze of the heels so you find a little bit more inner line two more last one and then let's finish up to the top straighten those legs out get ready for spine stretch or bent knees or sit on a pad or in Amy's case she's got a raised mat on your in inhale ladies flex those feet and rise those arms up on your exhale flex your spine push all that air out from 1999 and when all that air is gone we're going to inhale float our spine back up shoulder blades down heart risen up and exhale again let that tailbone curl forward and it's not so much that we're reaching over to stretch and touch our toes we might touch our toes but we're trying to flex our spine to support that stretch in our back. inhale all the way up last two see if you can exhale more air out as you're going down. keep going, keep going, keep going, inhale to tall this is your very last one inhale to tall arms come down very well done thank you very much so you can do this every single day, takes less than five minutes get your spine nice and lubricated and warms up your body and keeps your he healthy nice and tuned up thanks everybody!