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Non-Stop Mat Pilates to Sculpt, Stretch, and Strengthen Your Entire Body
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May 30, 2024
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View Video Transcript
0:00
So we're going to begin standing at the top of our mat
0:04
We are going to be down on the mat for most of the workout. So we stand here
0:09
We find a connection into our centre. So this position that we're in when we're standing on the mat
0:15
neutral position at the hips, then into the neck is what we're going to create in a moment
0:20
when we're going to go down onto the mat into our plank position. Okay, so just softening those knees
0:25
slide your spine down that imaginary wall. morbid down to the floor and gauge your core
0:32
Press the arms up to the ceiling. Press those arms down. Reach back, turn your head side to side and centre
0:42
One more time, raise those arms up. Press those arms back. Turn your head side to side
0:51
Center. Raise the arms up and from here we're going to roll down
0:55
So we're going to lift up and and roll up and over, finding that flexion in the spine as we roll down
1:06
Place your hands on the mat. Walk up the mats and come into your plank position
1:12
So just excuse me for a moment, right? So we are replicating the position that we were just in as we were standing on the mat
1:20
So it's down to the heels, open through the hips, Draw your shoulders down
1:26
lends and through the neck. Hold her. Three, two, one. Take your left foot off the floor
1:36
softly point that foot. Lift and lower. And again. And two more
1:44
And last one. Draw the toes under. Pause. Switch weight to the opposite hip
1:51
Lift. Try not. to lift your bottom as you do this. Good. Last one. Nice. Bring the toes down. Press the hips high
2:04
Fresh your heels to the mat. Lift those heels. Press them back down. And two more. Last one. Hold three, two, one. Heels lift. Come into your plank. We're going to do the same. We've just
2:24
done but we're going to alternate sides left foot lift draw the toes under point reach lower
2:36
press those toes to the mat and again and let me get press nice one more on each side press
2:51
gorgeous last one Keep that lit long. Good. Pause. Bring those knees down
3:01
Relax the feet. Press back. Come into your cat. Curve your smile
3:08
Walk your hands underneath your shoulders. Good. Start to relax your abdominals
3:15
Tummy sinks towards the mats. Nose lifts towards the ceiling. Draw in and up here
3:23
Scoot those abdominals. in the belly button in up press push the middle of you back to the ceiling feel that gorgeous release
3:32
and again nice you're going to go two more yeah and release and one more fabulous okay from here
3:50
Draw the toes under, lift the knees and hover. Press to the ceiling, press those heels to the floor
3:59
Good. Walk your hands up the mat, come back to your planet position
4:03
Pause here. Take the left foot off the mat. Draw that knee across to the left side
4:10
Then take it over to the right side, back to the left
4:15
Stand. Right knee comes forward to the right. Rotate to the left
4:20
Back to the right, stand. And again, we're going right, left, step back
4:29
And then the right side, we go over to the left, back, step back
4:35
Push into your pike, press your heels down. We're going to do two more reps on each side just so you know
4:41
and you can prepare your head as much as your body. Lift those heels, press into your plank, pause
4:50
knee we go left we go right back to the left step right side over to the left and back and step
5:02
one more on each side great last one good bring the knees down relax slide slide all the way back well done
5:18
come up shake out the wrist and come and join me in the middle of your mat okay
5:26
so your knees hip distance apart take your left leg out to the side
5:34
square those hips as much as you can raise the arms out
5:38
okay we're going to go up with one arm so left arm
5:43
is reaching on that diagonal my right hand is pressing to the floor I'm going to go a little
5:48
little bit deeper and I'm going to find the floor. Okay then I going to bring the palm down and I going to hold her Press that leg away Three two one Lift this arm up
6:03
Go up and over. Reach. We come down. Palm comes down. Reach with the arm and lift the leg
6:11
And again, up and over. And one more time. Lift, reach. Good
6:19
Take the arm, reach to the ceiling. Bring the foot down onto the floor
6:24
From here, step the underside leg back. Turn and face towards the mat
6:32
Hold here. Lift those hips up high. Press the heels to the back
6:38
Heels lift. And we come back to our plan. Twist those feet again
6:44
Twist the hips, reach to the ceiling. Bring the knee back down onto the mat
6:49
and then come all the way back up, not easy. So we go off and over, we're going to reach to the side
6:58
We're going to come down with the hand and we're going to reach over
7:02
Lift the leg. Leg comes down and then hand reaches up to the ceiling
7:09
You're going to step the foot back, come into your side plank
7:14
Turn into your plank. lift up into your pike nice you're going to walk your feet in
7:24
we're going to feel that gorgeous stretch and your hamstrings hold here three two
7:34
one walk those feet back good nice work okay bring your right knee
7:42
underneath the hip you're going to turn side on reach to the ceiling and then you're going to come all the way back up bring your arms down by your side
7:54
yes well done okay same but on the other side so reach the arms wide take your right leg out to the side
8:04
square those heaps okay so on the first one we go up and over reach on that diagonal come a little bit
8:12
further bring the fingertips down allow the heel at the hand Hands come down, really reach with this arm, lifts the leg
8:21
Good, leg comes down, lift up, over, and all the way. Nice. This time the heel of the hand comes down
8:32
We're going to lift up and over, and then we're going to come all the way back
8:37
Nice. And again, heel of the hand down. Reach, leg lifts, and then up and over, and then
8:46
This time as we come down, we're going to pause. Come over, pause
8:51
Good. Reach the arm up to the ceiling. The leg lifts. Then that leg lowers
8:57
You've got your hand on the floor directly underneath the shoulder. Step into here
9:04
Good. You're going to bring your hand down. We're going to twist those feet and we're going to come into our plank
9:11
You're going to lift up into your pike. Press your heels down
9:15
heels left come in to your plank here bring your left knee down
9:22
onto the mat underneath your head you're going to turn side on
9:27
you're going to reach up to the ceiling and then we're going to come all the way up
9:32
yes we go again so we're going up and over nice turn look to the ceiling
9:39
you're going to step into the floor here you're going to turn and twist and
9:45
Come into your plank. Pause. Go into your pipe. Press your heels to the mat
9:52
Start to walk your feet in. Good. Press your hips. Back. Stand into your heels as much as you can
10:04
Three, two, one. Walk the feet out. Nice. Bring that left knee down
10:14
Turn slow. Slowly reach up to the ceiling and then slowly come all the way back
10:22
Bring the arms down. Step the knee in. Good. Well done. Okay
10:27
Not easy. Okay. From here we're going to face up the mat
10:32
You're going to bring your left foot forwards. Took your toes under at the back
10:37
Raise your arms up to the ceiling. Press evenly into the floor with both feet
10:43
Slide up that imaginary wall. Come all the way down. Tap the knee, left
10:49
Down and left. You've got three to go. Well done. And two
10:59
And last one. Come all the way up. Try and find your balance
11:05
Bring the back heel down onto the floor. Keep the leg straight
11:11
Hinge forward. Just watch your balance. Nice. ΡΠ°Π±ΠΎΡΡ, slowly, slowly, slowly lift all the way up
11:22
You can bend, have a little bend in that front knee if you prefer as you hens forward
11:28
but that will mean we don't feel that hamstring as much. You're going to come all the way up
11:35
Well done. Straighten that front leg. And then you're going to lift the back heel and we're going to come all the way down, that wall
11:43
Bring your arms down. Not easy again well done you doing really well Breathe it really helps Bring the foot forward press the toes under behind you Reach the arms to the ceiling Push into the floor with both feet slide up that wall
12:02
Slide down, tap the knee, left. Inhale, exhale. Good, well done
12:12
And slowly down. And slowly up. Okay, you are going to go for two
12:19
more. We're going to go for one more. Come up, try and bring that back heel down. Straighten the front leg
12:28
if you can and then it's a hinge forwards. Take your time. Reach. Nice. Focus. Breathe
12:41
Come all the way up. Have a little bend in the front knee. Hinge forward. Reach. Reach. Reach. Reach. Reach
12:49
down to the floor. Nice. Good. Good control. Woo, she says. Okay, slow. Slowly up. Lift your chest. Good. Straighten that front leg. Lift the back heel. Soften both knees and slowly come all the way down. Well done. So we're going to turn on our mats. So try not to use your
13:19
Hands, we're going to come round and we're going to come and sit down in the middle of the mat
13:25
So, okay, reach the arms forward, long spine. Inhale, find that C curve. As you roll back, press those legs away
13:38
Roll down, slowly melt your spine onto the mutt. Take the arms overhead, draw your navel in towards your spine
13:49
Start to lift up and as you curl up you're going to slide those feet up the mat
13:57
You're going to slide those feet away as you roll your spine down the mat
14:05
Feel so good. Start to lift your chest. Start to peel your spine off the mat. Draw those knees in and slow
14:19
Slowly slide the feet away and roll down. Now if you wish to lay it into this, follow me
14:28
Otherwise, stick to with what we've just been doing. So you're rolling up, you're going to pause
14:35
you're going to draw the knees up towards your chest balance here
14:40
Slowly start to lower the feet down onto the mat. Press those legs away and slowly roll
14:49
down and again chest list start to spring the legs in towards you here or keep the feet down on
14:59
the floor feet start to lower and you're going to slowly press those feet away fine that control
15:08
melt your spine back down onto the mat one more time so arms press forward chest lips those feet
15:16
are sliding up towards you. Okay, if your feet are here, lift them now, hold the back of your thighs, okay
15:26
Press the legs away. Take hold of one leg, lower the other leg down, and lift
15:35
And lift. Try and keep your body centered and lift. And one more time, bend those knees
15:44
Feet can be on the floor. Or we're going to start to roll down, bring the feet to the floor and press that floor away
15:54
Start to lift your chest, draw those feet towards you, come up so you might be here, you're going to take your feet off the floor
16:03
You're going to hold the back of your thighs. We're going to press for four and three, relax your shoulders, two and one
16:16
Hold one leg, lower and left. Two more. Well done
16:28
This is your last one. Gorgeous. Hold. Bend. Feet come down. Roll those legs away
16:38
Lift up. Press the leg down the mat. So come down near the bottom of your mat with your heels
16:44
raise those arms up. Okay, we're going to keep a long spine, long neck
16:51
and we're going to hinge back here, not dropping into this C curve
16:57
keep the spine long, lift up. Hinch. Nice, so think of those legs lengthening away, good
17:06
core engaged, and lift. Now bring your hands, back of the hands
17:13
towards the forehead. and hinge, you might find that you can't go as far
17:19
That's definitely the case for me. So you're pushing your head into your hands
17:24
Keep lengthening through the neck. And lift. Good. Use those legs. Press those legs away
17:34
And lift. Nice. And this is your last one. Inhale. Good. Exhale
17:43
Keep the hands here. Slowly rotate round to one side Nice Come back to the centre and rotate round to the other side Good Bring your hands across your chest Do the same thing Find that movement in the spine and round
18:05
And again. Good. Nice. Bring the arms forward. Find that C curve in the spine. Roll back. Nice
18:16
Draw your left knee towards you. Lift those arms up and lower those arms down
18:24
Inhale. Exhale. Okay, straighten that leg. Press, release. Trust, release
18:36
And roll all the way up. Nice. We're going to roll back
18:43
Good. You're going to take the right foot off the surface. floor. Lift the arms and lower. Inhale, exhale. Cut. Press, release and press, release and roll all the way back up
19:07
So lots of lovely flowing movements today. So we find that C curve. We roll back. We rotate round
19:16
to the left and we're going to roll up on that left side, lengthen your spine
19:22
We're going to stay on the left side. We're going to come into our C curve and we're going to roll back
19:28
And then I want you to rotate into the centre and roll up in the centre, long spine
19:36
Inhale, see a curve. Can you guess what's coming next? We're going to roll back and pause and rotate round to the right
19:44
and we're going to roll up on that right side. Inhale, see curve, roll back, force, centre
19:57
And then from here I want you to roll all the way down onto your mat
20:03
Raise those arms above your head. Take your feet off the floor and bring those legs to settle your lower back
20:11
and your back of the ribs on the mat. Come into double knee fold
20:17
Take a breath in and as you breathe out, curl up, press those arms forward
20:24
Length and the legs, heels together, turn out at the hips. Draw those knees in towards you and then press the heels to the ceiling
20:36
But then on the next time, see if you can press those legs a little bit further away from your centre
20:43
and then maybe try going a little bit lower if you can
20:49
Okay, as you press the legs away, take those arms above your head
20:54
Arms come forwards, legs draw in. Inhale and exhale. Nice, two more if you can
21:04
Inhale, exhale. And last one. Breathe. Good. take the back of the size, draw your chest up, start to roll and roll more
21:20
We're going to come up a little bit higher and last one roll all the way up to a seated position
21:28
Well done. I want you to turn around on your mat and we're going to come onto our forearms
21:35
Okay, so a little bit of challenge here. So forearms, you're going to press your chest
21:41
toes into the floor. We're going to lift those knees off the mat and we're going to hover. And then we're
21:47
going to draw one foot up towards the ceiling and try and straighten this leg. Bend. Bring the other
21:55
foot down. Take this foot off. Press and straighten this leg, push to the ceiling, sorry. We're going to
22:04
come down. Pause. So take the left foot off, press to the ceiling and lift
22:11
Good, foot comes down. Take the right foot off, open that hip
22:19
press the left heel to the floor, come down. You've got one more on each side
22:25
Left side opens, right heel lowers. Good, and the last one. Open through that hip, press a lift, down, knees, relax
22:40
side all the way back. Come into your rest position. Press up from here to a four point kneeling position
22:51
And then let's just mobilize our spine. Four. And three. And two
23:03
And last one. Good. Take the knees wide. the feet together, sit down into your rest position and slide your hands all the way up the mat
23:19
And your hard work is done. Fantastic effort. Not an easy one today. Well done. If you made it
23:28
all the way to the end, make sure you congratulate yourselves and give yourself a moment to feel
23:34
proud of what you're achieving, doing this at home on your own, and how your body's getting
23:40
stronger and you're learning about your body as you go on this journey. Thank you as ever
23:45
for joining me and I'll see you soon
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