30 min Full Body Pilates for Strength & Stability

Welcome to this 30 minute full body piloted session. If you have one or two light dumbbells or ankle weights you can bring them out. You can also do this practice using only body weight. Before we move come to a seat close your eyes and take a deep breath in through your nose. Slow breath out through your mouth. As you take another slow breath you arrive here on your mouth. Slowly circle your head one way. Change direction circle the other way. Return to center, interlace your hands and push your palms forward rounding through your upper back. In hell lift your arms and open your chest. Exhale side bend to your right. Inhale to center. Exhale to your left. Back to center and then come to your hands and knees. Turn your fingers out and gently rock your body from side to side over your hands. Worming up through the wrists as we'll be putting weight on them later. Bring your hands back in and lift to downward facing dog. Pedal out here. As you inhale, shift forward to plank. Exhale, bend the knees, lift back downward facing dog. Two more plank, down dog, plank and down dog. Step your right foot outside your right hand. Right fingers to ear elbows out to the side. Inhale twist your right elbow to ceiling. Exhale, twist your left elbow to floor. Two more inhale. Exhale, inhale. Exhale, release the hand and step back to change sides. Left foot to left hand. Left fingers to your ear inhale, twist your left. Exhale, twist your right. Inhale, exhale, inhale. Exhale, step forward to a low squat. Reach your left hand down to the side. Right arm up to the side. Look up lengthen. Come back to center. Change sides. Back to center and from here lift your heels. So your high on your toes. Reach your arms overhead and then slowly start to extend your legs up to standing moving for five, four, three, two, one. Reach through your body lengthen and release. I hope you feel warm and are ready to move. We are starting with a high lunge rotation. So grab your weights if you're using them and step your left leg back to a high lunge. Bring your elbows in by your sides with the weights held in front of you, palms facing in. Draw your lower belly in gently, knit your ribs together and lengthen through the top of your head. Inhale, straighten both legs. Exhale, bend into your lunge and rotate your chest to the right. Inhale, return to center and lengthen the legs. Exhale, bend and rotate. Move with your breath. As you twist, keep pressing firmly through both feet and imagine energetically drawing your inner thighs together. Last three and two. Last one. Stay low in your lunge. Option to lift your front heel and pulse down for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Press through your feet and come all the way up. Let's kick it to the second side. Step your right leg back into a lunge. Set up here. Legs are strong. Courage on arms are bent, weights in front of you. Exhale, bend and rotate to your left. Inhale, return and lengthen. Exhale, bend and twist. With every twist, find a little more strength through your center. Let's go for five. Stay long through your spine. Three, two, and one. Option to lift your front heel, pulse for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Press through your feet and rise all the way up. Turn to face the long edge of your mouth. Open your feet wide and turn your toes slightly out. Bend your knees and lower into a wide squat. Check that your knees are tracking over your toes, engage your glutes and other hips as if you're gently pressing the floor apart. Elbows are still bent by your sides, palms facing up for this one. Inhale, straighten your legs. Exhale, sit low into your squat and reach your arms forward, like you're offering something on a train. Inhale, draw the weights back in and lengthen. Exhale, bend and reach. Think length on the inhale. Strength on the exhale. Continue, inhale, lift. Exhale, lower. Keep your spine low. Keep your core engaged. Last four. Three, two, and one. Stay low arms reached out. Option to rise on your toes and pulse for 10, 9, 8, 7, 6. Strong legs. Four, three, two, one. Pause and shake out your legs to release some of that burn. Place one weight down and bring the other one with you into a supported side plank. Left hand and knee to the mat. Wait in your right hand. Lift your top leg and lengthen your arm by step to ear. Inhale, exhale, knee to elbow engage your obliques. The muscles down your sides. Inhale, lengthen. Exhale, reach your foot and hand forward to meet. Inhale, flex your foot and bring it back to center. Exhale, elbow to knee. Inhale, lengthen. Exhale, leg and arm forward. Inhale, back. Exhale, crunch. Inhale, extend. Exhale, reach. Inhale, extend to more. Exhale, inhale. Exhale, inhale, last one crunch and reach and forward and back. Right arm to ceiling. Pause the top leg for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Lower onto your left forearm, bend your knees and bring them up in front of you. Flex your feet, press your heels together. Press for your arm to lift your hips and open your top knee. Close your legs and lower with control. Inhale to lift and open, pressing your heels together. Exhale, back down. Continue for seven, six, avoid bringing momentum into it. Move slowly with control, four, three, squeeze your glutes, two, one more lift and pause. Pause your right knee for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Release and place your weight down. Still on your side with bent knees. Option to lower down on your elbows, supporting your head with your hand. Be mindful of your upper body, chest is lifted, core engaged. Flex your feet and lift your top leg. Rotating from your hip, touch your knee to your knee and the heel to heel. Rotate in, touch the knee, rotate out, touch the heel. Knee to knee. to heal, knee to knee, heal to heal, knee, heal, knee, heal, two more, last one. Lift the leg again and take circles from your hips in one direction for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, switch directions. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, pulse the leg up and down for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, pause, tap your glute to release the muscle, grab some water if you need to and then we'll meet on our backs. Make sure at least one of your weights is reachable if you're using them on your back, walk your feet close, place your thumbs on your lower ribs and your fingers on your hip bones. Inhale, arch your lower back to open through the front body. Exhale, hug it back and engage in your core. Continue with your breath for a few more rounds, inhale to arch and lift. Exhale to press it down. Keep your core active as you lift your legs up. Inhale, slowly and control, lower your legs down to the floor. Exhale, bring them back up and press into your arms to reverse crunch, lift your hips and legs up. Inhale, lower your hips, drop your legs. Exhale, lift your hips to reverse crunch, continue with your breath. Every time you lower your legs, make sure to keep your core engaged, only lower to where you can control. As you lift up, move slowly. Do two more. Last one. And then slowly lower your legs all the way to the floor, reach your arms overhead, stretch through your body. Grab one weight in your hand if you want to and bring it up towards the ceiling. Legs long and active as you slowly roll up to a seat, arms overhead. Open your right leg to the side and close it back, roll back down. Other side, roll up, press up through your arms, open the left leg, close it and roll back down. Again, slowly roll up, right leg opens and closes, slow roll down. Roll up, left leg opens and closes, slow roll down. Roll up, right leg and roll back down. Roll up, left leg, roll back down. One more each side, right leg and back down. Roll up, left leg and stay seated, lean back with your upper body, weight in front of your chest, core is on point your toes. Bring your right knee in as you twist to the right, back to center, left knee in as you twist to the left, back to center, continue leaning back all the time while you move the leg and rotate your upper body. Exhale as you rotate to the right, inhale center, exhale to the left, inhale center, exhale right, inhale, exhale left, inhale, exhale twist to the right, inhale, exhale to the left, inhale, last one to the right, last one left, inhale and release pulse. From here, find your supported side plank on the other side, weight in your left hand, right hand and knee on the floor, reach your arm up, overhead, lift your top leg, exhale elbow to knee, inhale extend, exhale reach your left arm and leg forward, inhale return, exhale crunch, inhale lengthen, exhale reach, keep moving with control, exhale crunch it in, inhale lengthen, exhale reach, inhale return to more rounds, inhale, exhale, inhale, last one, move slow with your breath, then reach your left arm up and pulse the top leg 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, lower down onto your right forearm, stack your knees in front of your hips and flex both feet, as you inhale lift your hips and squeeze to open your top knee as you exhale lower with control, inhale lift and open, exhale lower and release, think about squeezing through your outer glute rather than swinging the leg, move for 6, 5, stay long through the right side of your body, last three, two, one more, hold at the top and pulse your left knee for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, lower all the way down onto your side, release the weight, you can continue supporting yourself on your forearm or lower your head into your hand, lift through your chest, draw your lower belly in flex of feet and then lift your left leg, rotate it in from the hip, tap your knee to your knee, rotate it open and tap your heel to your heel. Knee to knee, heel to heel. Knee to knee, heel to heel, knee to knee, heel to heel. Keep the movement smooth and controlled. Imagine the rotation starting deep in the hip. Knee to knee, heel to heel, two more. Last one, hold the leg lifted and draw circles from your hip for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Reverse the circles 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Keep the leg lifted and pulsed up for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Release onto your back again, take a glute stretch, release a bit. Place your left foot on the floor, right ankle on your left knee, stay here, bring the legs in, holding them with your hands, notice if you're lifting in your neck and shoulders, soften. If you want to deepen the stretch, you can arch your lower back to lengthen the muscle further. Release and take the other side option to have the right foot on the floor or lift the legs, maybe arch your back, roll to your belly and lift into swings. Elbows under your shoulders, forearms down, open your front body. Tuck your toes, engage your core and lift to a forearm plaque, option to interlace your fingers or keep your palms down on the mat. Inhale here, exhale, walk your feet in as you lift your hips, push through your forearms. Inhale, walk it back to black. Exhale, walk it in. Inhale, walk it out. Move slowly, strong through your entire body. Walk forward for two and out. Last one, pause here. Course engage as you lift your right leg and pulse it above you for five, four, three, two, one. Change legs, left leg up, pulse for five, four, three, two, one. Release the leg and then release your entire your body to child's pose. Take a few breaths here, forehead releases to the mat. Come back up, grab your weight with your right hand and spin around to your right into reverse tabletop. Lift your hips and reach your arm, come back to center with control, option to keep your knees hovering as you change hands and spin to your left into reverse tabletop. Lift your hips, press your arm and bring it back down. Four more each side. This is the beginning of the final push of the practice. Open to your left and change to your right. Close it back to the left. Strong for your body, reach and lift. Come back down and to the left, reach and push up and back to center. The last one to your right, strong through your higher body to the left. Pause and table top, put weight in your left hand. Reach your left arm and right leg out long, fingers and toes on the floor. Inhale lift, exhale elbow to knee. Inhale lengthen, exhale down, keep it active, inhale lift, exhale squeeze it in. Inhale exhale, exhale down. Keep the core engaged. As you move with control, inhale up, exhale in, inhale out, exhale down, inhale up, exhale in, inhale out, exhale down, inhale up, exhale in, inhale out, exhale down, slow and controlled, reach, bring it down, Down, last three up, in, out, down, last two up, in, out, down, last one up, bring it in, reach it out and pause here, pause your leg in arm for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, release and change sides, bring your weight into your right hand, reach your right arm and left leg out, starting with your fingers and toes on the floor. Inhale, lift without arching your back, exhale, bring it in, lengthen, down, lift, hug it in, lengthen, down, keep the core engaged, as you move with control, inhale up, exhale, inhale out exhale down inhale up in out down up in out down up in out down in out down in inhale exhale inhale exhale, last two bring it in reach it out and down last one hug it in reach out and pulse pulse your leg and arm for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 release and pulse in a seat take a few breaths circle out your hands to release your wrists now let's get some more booty work in before we slow down starting with your right leg option to place your weight at the back of your knee flex your foot and squeeze to hold it lower to your forearms engage your core tuck your tailbone as you lift the leg up behind you and lower it back down without letting it land lift and lower move slow with control for 7, 6, 5, 4, 3, 2, last one and stay in pulse for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 release and place your right hand on the floor maybe coming up on your fingertips flex the right toes and lift the leg open to the side close it back down lift and lower move slow with control for 7, 6, 5, 4, 3 squeeze the glute and last one pulse and pulse the leg 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 release and let's change sides starting with your forearms down engage your core tuck your tailbone flex your left foot and then lift the leg behind you lower back down without releasing lift and lower move slow with control for 7, 6, 5, 4, 3, 2, last one pulse the leg for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 release and place your left hand on the floor maybe coming up on your fingertips flex the left toes lift the leg open to the side close it back lift and lower move slow with control for 7, 6, 5, 4, 3, 2, last one stay and pulse for 10, 9, 8, last pulses for today 2, 1 release nicely done place the weight to the side if you had it let's release the body starting with a few rounds of cat and cow you're welcome to close your eyes and soften in your jaw your shoulders as you pause and lift your right arm up exhale thread it under your left option to reach your left arm forward your left leg back feel the expansion through your shoulder blade as you gently push your shoulder into the mat and rotate your chest more to the left come back up and then reach your left arm up thread it under as you exhale option to extend the arm and leg slowly come back up walk your hands forward hips stay high as you release your chest and forehead to the ground gently draw your belly in here lift back up and step the right foot up outside the right hand option to reach the right arm forward and around maybe bending the left leg for a thigh stretch hold here and breathe release your foot and walk to a wide-legged forward fold facing the side of your mat let the head hang heavy and take a couple of breaths here and open to your lizard lunge to the back of your mat option to reach the left arm forward and around maybe finding the right foot for a thigh stretch release and come to a seat feet in front of you when she'll wipe your legs a few times you made it all the way through yeah you thank you for moving with me today let's cross our legs and take a big inhale reach your arms up overhead bring them down in front of you and give yourself a big round of applause