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Energizing Pilates Ball Workout for Strength and Flexibility | Full Body Pilates Routine
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May 30, 2024
Join our channel and gain access to live classes and replays: https://www.youtube.com/channel/UCmUxqJ_KuN6GQFc0Tg2o-XQ/join Join us for an invigorating Pilates ball workout designed to boost your energy and improve strength and flexibility. In this full-body routine, we'll guide you through a series of exercises using a ball (or cushion) to engage your core, stabilize your body, and enhance your Pilates practice. From spine curls to leg extensions, each movement is carefully crafted to challenge your body while promoting proper alignment and control. Whether you're a beginner or experienced practitioner, this workout offers modifications and variations to suit your needs. Get ready to feel rejuvenated and empowered as you flow through this dynamic Pilates session! Don't forget to like, comment, and subscribe for more Pilates workouts and fitness tips. Anyone following this class does so at their own risk. It is your personal responsibility to work safely and within your own limits. Need help growing your business? I did, and I highly recommend getting in touch with Mark at š https://clixoni.com/ Connect with me via: š http://instagram.com/pilatesmovesyou š http://www.facebook.com/pilatesmovesyou
View Video Transcript
0:00
Hey, how we doing? Okay, I just so need to move today
0:06
So if you are feeling like that, you're gonna love this workout. Okay, so we're gonna
0:13
Energize ourselves. Okay, and I feel like I'm either teetering on being almost hyper
0:20
Because I've got too much energy or I don't know if that's just because I'm actually tired
0:24
So let's work out together and by the end of it. We'll be feeling
0:30
Nice and chilled. Okay, so I have a ball If you don't have a ball, you can still do the workout you could possibly use a cushion instead
0:39
Okay, let's just get moving so you're gonna place the ball or the cushion in the middle of the mats and you're going to bring your hands down onto
0:48
the mat so hands Spread those fingertips wide hands directly underneath your shoulders draw your shoulder blades back on the back of your ribcage
0:58
Start to pull your navel in towards your spine and engage your pelvic floor
1:03
Draw your chin down. Sorry head down chin up towards your chest and then start to curve your spine
1:13
Pause here Turn your head to one side. Don't overdo it Round to the center and over to the other side
1:23
Bring your head back down and then start to move from the pelvis
1:30
Ripple up your spine and then start to lift your nose towards the ceiling
1:37
You're going to draw that chin up towards your chest We're going to open through the hips and pause
1:45
Here. Okay, turn your head slowly to one side around to the other side
1:52
Relax head comes to center Press your nose towards the ceiling and come back to your long neutral spine
2:03
Slide your right foot down the mat Reach your left arm forward
2:09
Lift here. So create that length through your body. So we're going to inhale exhale
2:16
Exhale inhale exhale Hand goes directly down lifts hand sweeps back and lifts and again
2:27
So energy tap lift tap lift and again and again and
2:37
one more Good hand comes down the knee comes in towards your chest start to curve
2:46
Your spine here Trust that leg out inhale Exhale one more
2:58
Foot comes down stand into that heel lift your hips Extend the leg here lift
3:08
lower Draw that knee in towards your chest tap Lift Lower knee comes in and one more time
3:21
Pushing that heel down towards the mat Draw your knee towards your chest come into your plank position
3:29
press the leg back and in and in and two and One more foot comes down hips lift heels pressed down
3:45
Heels lift come into your plank hold Hips lift heels press down
3:56
Lift and down find that plank position and one more time And
4:06
Hold three two One knees come down I'm just going to move over to the right side of my mat to give me room so I don't hit the wall
4:17
As I sweep my hand round to the side so back to your four-point kneeling position
4:23
Find that connection into your center So sweep the arm up slide the leg back and
4:31
Slowly lift. Okay. We're down lift sweep lift inhale exhale
4:40
inhale exhale and again And two and Last one
4:53
Good well done bring that hand down Start to draw the knee down draw that knee in toward your chest tuck
5:04
And tuck and press good you've got two more And last one
5:17
Good Bring that knee down foot down even stand into your heel
5:24
Lift your hips up extend the leg lift lower knee draws in
5:36
This feels so good. It's a strong controlled movement Last one
5:47
Good okay, we're going to come forwards. We're going to bring that knee forwards extend and again
5:56
and again and One more foot comes down hold your plank three two one lift those hips heels
6:06
press down lift Plank good two more lift heels down
6:18
Plank Good and last one Down nice, okay, bring that left knee forward
6:30
Step back stand strong switch sides And again And again nice well done, so we're going to go four good job three
6:45
and a two and Last one knees come down Rock back into your rest position good three two
6:58
One and lift up okay fabulous. Okay come to a four-point kneeling position
7:05
If you're using the ball, it's going to be in the middle of the mat underneath you okay, so
7:12
Slide the left leg out stand into your heel bring your right hand on top
7:18
thread through here Hold draw that shoulder down engage your core Come back to the center bring that hand down
7:29
Lift the leg lower your chest towards the mat towards the ball
7:34
lift now try and keep that leg off the floor and thread through here and
7:42
Come all the way back round here and lower and Lift you can bring the foot back down and go here either is absolutely fine
7:58
Good and lower the chest and go one more with your foot down on the floor
8:05
with the leg extended Come all the way back Bring that foot down nice feet go wide knees go wide
8:16
You're going to take a breath in and then you're going to press into the floor
8:20
And you're going to take the feet off knees off the floor
8:25
Okay, push the hips up Press the heels down you're going to take your left hand off and you're going to reach through and
8:34
across to the right side and switch and switch and Reach okay, if you can't reach those toes don't worry about it reach for your ankle reach for your shin reach for your knee
8:51
Okay, focus on pressing those heels down to the floor as you reach
8:58
So just a quick. Thank you to all my members for those fabulous people that are members supporting the channel and
9:07
The gorgeous people who are joining me on our live membership for our weekly live classes
9:13
I hope you really enjoyed this week's one day's bar class That was fantastic to get 45 minutes in using our Pilates bar. So I hope you really enjoyed that. Thank you
9:26
Okay, you've got your hands on the mat So we are going to slide the right leg out behind you press into your heel here. Nice
9:35
Take your left hand off Thread under and through here Good. Well done. Come back
9:44
take your hand down onto the mat lift the foot and lower your chest and
9:49
Push now then you can take keep the foot off the floor as you thread through here. Oh my goodness
9:56
That is so Super challenging To challenge my body and I know you do too
10:05
Okay, so we're gonna try again try and get a bit more stability
10:10
I'm really focusing on my pelvic floor and engaging my core and
10:16
Slowly pull back through Oh and down and lift so interesting the difference from one side
10:26
to the other Slowly down Slow breathe breathe breathe more control that time and down and lift
10:40
So we're all a work in progress. Okay? What one person finds challenging another person finds easy and vice versa so just
10:48
Kind in what you say to yourself. Okay, so we're going to raise the arms up. I
10:56
Want you to engage? Think about your powerhouse. So glutes abdominals Press the arms out wide
11:04
So you're inhaling and I want you to imagine you're pushing into something as you press those arms down
11:12
one more time press Good hinge back here. Good. Keep that long spine come up and press
11:23
Inhale exhale Well done and again inhale exhale good last one and
11:33
Press okay go again. So you're going to bring the arm. Oh, sorry. We're going to keep our bodies stable now
11:39
I forgot to tell you what we're doing. Keep your body stable and keep this long spine for us the arms up hinge back
11:48
Sweep the arms out come back up to neutral. So you're leaning back
11:53
It's a hinge from the knee and you're going to press those arms wide big breath in
12:01
Breathe out two more inhale Exhale last one inhale Exhale good well done bring your hands back down onto the mat take your feet and
12:19
Knees hip distance apart. Okay So if you have the ball you're going to place the ball between your thighs or the cushion
12:28
Okay, so that's going to dictate the position of your knees Slowly press in lift the knees and hold
12:37
So we're going to try and keep maintain a long neutral spine here
12:42
one foot comes up and tap tap Tap good. Keep your body centered try and find stability
12:51
Keep going eight seven six five four three two one
13:01
Two one Slowly lift come into your pike. Yes. Well done Really? Well done
13:10
heels lift Slowly lower your body back down. Hold. Yes, five four three
13:20
two one nice come straight down to lie on your side, so
13:27
I'm lining up my lower back my shoulder with the back of the mat. Okay
13:35
So we want the heels lined up with the back of the mat. I'm going to place my hand on the ball
13:40
Okay, so connect into your core and lift your feet away from the mat for us here
13:46
So I'm really pressing the feet together come down partway open Open good and again
13:55
Nice we're going five four three Two One come to here now then bring the bottom leg down keep the heel and the knee aligned and open
14:12
and close So breathe out Good and again breathe out And again nice good we're going three
14:25
and two and One now, I'm going to bring the knees up to make a right angle here and I'm still hovering this knee
14:34
So we're going to kick out bend lift lower trust out Lift lower and again. So really starting to work into this glute now
14:52
Nice work keep going Good yes Four Three
15:06
Two slow burn last one Good all the way down Awesome roll over onto your tummies here on the mat
15:20
Okay, so you can use the ball if you wish So one
15:26
Position is to start from here. So you've got your heels turned in toes turned out
15:33
We've got the forearms down on the mat and your thumbs lined up with your nose and we're slowly
15:40
peeling the chest away from the mat here and Then we're going to start to extend the arms and come all the way up
15:47
Keep your shoulders relaxed and then you would roll back down your spine here
15:54
That's my cuckoo clock saying good afternoon Okay, the alternative is to have your forearms on the ball here. Relax your shoulders
16:03
Start to draw the ball towards you as you peel your chest away from the mat come up and extend your spine
16:11
Watch the shoulders aren't hiking up relax the shoulders Slowly roll the ball away and melt your spine down onto the mat
16:22
Lift the chest lift lift lift peel hold three two one and
16:33
Slowly down down down. I'll go back to the other option here
16:39
So just keep listening to your body well done and slowly roll down and
16:48
And last couple Yes, well done
17:00
And last one that feels so good and Slowly roll all the way down nice
17:13
So we're going to take the legs and place them together You're going to bring your hands and rest them against your lower back
17:20
Turn your head to one side and draw your shoulders down Towards the mat here
17:27
Okay. So first thing we're going to do is just relax the lower part of the body
17:32
So start to extend the arms draw your shoulders back Turn your head to the center
17:39
Peel your chest away from the mat and hold here three two one
17:47
Slide your hands up your back bring the elbows down turn your head to the other side
17:54
Start to learn the nuance Shoulders draw back head turns to center and out
18:03
And turn and relax good and two more times lift Really nice and release
18:15
And last one lift Good and release head to center arms down by your side
18:27
Draw your big toes together. Let your heels turn out to the edge of the mat
18:32
Start to lift your chest away from the mat Start to lift your chest away from the mouth draw the arms back lengthen the legs holds her
18:44
pulse pulse Pulse, we're going eight seven six five four three
18:57
Two one relax released Hands slide up the mat. Yeah start to engage your core as you lift
19:09
Start to curve the spine Slowly press up keep that curve in your spine
19:16
Rock forwards bring your hands under your shoulders rock back Rock forwards
19:28
Lift and roll back And one more and Lift and rock back and then roll all the way
19:39
back down here three two one and Lift in your center good. We're going to swing those legs around
19:53
Okay And we're going to sit down on our mats So if you're using the ball just pop it to one side so find that long spine lift up
20:04
So inhale find your c-shape start to slide your right foot down the mat as you roll back
20:12
Slide your left foot down the mat take your feet away from the mat and hold here
20:19
take one arm up towards the ceiling and then switch and Switch
20:26
So you're curving your spine you're engaging your abdominals and we're going to go four and
20:35
Three and two and Last one press the arms forward bring your left leg down slide that leg away
20:46
Right foot comes down slide it away Start to roll up Find that long spine and
20:55
Relax well done Okay, you're going to draw your left knee in towards you. You're going to start to roll back. I'm going to roll all
21:04
the way down Come down onto our mat chest stays lifted and we're going to press five on each leg and
21:13
four Nice work chest lifted good Two
21:23
Nice work and one Good hold the back of your thighs start to slowly rock. It's a small
21:35
movement Curve your spine as much as you can Rolling like a rocker we call this nice and steady three
21:47
You're going to roll up in a moment and you're going to keep your feet off the floor
21:52
We're going to extend the legs bend and then slowly roll all
21:59
the way down You're going to press the legs away Draw your chin up towards your chest and start to slowly
22:09
roll up extend Take let go with your hands if you can and then
22:17
Slowly roll down. Okay, we're going to bring our arms down by our side. I'm just going to move a fraction down the mat
22:25
There we go. And we're going to extend these legs We're going to reach up towards our ankles. We're going to press one leg away and then we're going to switch and
22:37
switch and Switch nice. So we're going for eight and seven and
22:46
six five four three two one
22:57
Tuck and roll all the way down. Well done. How we doing
23:03
So we need to go on to our opposite side So we're going to roll up together from here. We're going to lock those elbows in place
23:12
We're going to go three and two and Smoothly roll all the way up and we're going to swing our legs around and we're going to come and lie down on the mat
23:23
okay, so You've got your lower back your heels against the mat
23:30
We're going to come down and lie on our sides If you're using the ball, you're going to press on the ball here
23:36
We're going to lift the feet and we're going to open here. So just bring that knee down partway and press
23:45
and Again, so use that exhale breathe out Breathe out. Okay, we go again
23:55
Nice three and a two and a one so lower the bottom leg
24:03
Bring the knee down here and then we're keeping the foot and the knee aligned as we open and
24:11
Lower, so remember we're not bringing the knee all the way down
24:16
Good try not to roll the hip back Core engaged and four
24:26
Three nice work two One Bring the knees together just bring those knees forward a fraction lift that top leg extend and
24:40
left Press and left good and again press Left you're doing a great job
24:53
Nice well done three Two and this is your last one All the way down and give that hip a whole lot of love
25:07
Okay, we're going to roll over together onto our backs So we're rolling down on the mat
25:15
Okay, if you wish to use your ball, you're going to place it between your thighs
25:20
You can do this without the ball. Okay, so you want to
25:24
Okay, so you feet knees hip distance apart Your lower back is imprinted because I have tucked my pelvis here
25:32
And I'm going to take the arms back at the slow pace as I peel my spine
25:39
away from the mats and I'm going to pause her and Then I'm going to start to lower the arms bringing them up and over as I roll my spine all
25:51
the way down Took again start to move the arms lift Roll up
26:02
Reach nice and Slowly slowly roll all the way back down
26:13
Two more Peel Up and over And rolling down
26:30
Nice last two Feels so good just to move your body nice and slow and controlled
26:46
This is your last one really focus on using them And mat for feedback as to how you are moving
26:58
Good and slow Slowly slow gosh, I could do that all day. That feels so good
27:08
Okay, you're gonna bring one knee in Bring the other knee in we twirl those feet around. Oh my gosh. I feel so much better
27:20
That was good, I love it If you stuck with me all the way through the workout, I'm guessing you love it, too. Thank you
27:31
Thank you for your time. Thank you for your energy and It's I say this all the time, but it's so true. It's not easy
27:39
Motivating yourself to work out at home. So be really proud of yourselves and give yourselves a big
27:47
High five. Well done. I'll see you very soon. Take care
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