Original subtitles

Alright guys, welcome to my class. We're going to have some fun relaxing and

stretching and getting a good core workout.

Do we have any first timers in here?

Alright, you are in for a treat.

Alright, well you're in for a treat.

Since we do have someone new here, I'll take it a little slow, but for you more

advanced people, we can only do the different alterations and do different

things. So, yeah, we'll take it one step at a time and if you get lost... Don't

be afraid to ask me a question.

You can stop and watch.

These girls have been doing this for a while, so I'm glad you're here.

Thank you for having me. No problem. Yeah, welcome.

Yeah, welcome.

The first thing that I want you guys to do is we're going to start focusing on

our core, so we're going to start by laying down on our back.

And you want your legs to be hip -width apart.

And not too far out, not too far in. Your arms are down to your side. And

whenever you take a deep breath, I want you to feel that inner core just come

tight. So you breathe in.

And breathe out.

And breathe in.

And breathe out.

And one more time.

And let it go.

Now this time when you breathe in, I want you to engage your core and roll

hips up into a bridge.

So we're going to breathe in.

Roll up.

And we're going to let go.

Hold it.

And then as we breathe in again, we're going to roll back down.

And let it go.

I want you to repeat that.

And breathe in.

And release.

And we're going to do it one more time.

So we're going to raise our hands above our head.

And then we're going to breathe out.

And roll back down.

And then circle our arms.

Back down to our sides.

And now we're going to do some roll ups.

So hands above our head.

And now we just bring our body up, engaging your core.

And we're going to touch our toes, curling our spine, letting it stretch

And breathe in.

And release.

And as you release, bring it down through your spine.

Okay, we're going to roll up, engaging our core.

And stretch over, touching toes, curling our spine.

Breathe in.

And as you release, roll back down through that spine, through each

And relax back down.

And we're going to repeat that.

And breathe in.

And one more time.

Stretch out that back.

Stretching over.

Alright, and we're going to let go of our breath.

And roll back down that spine.

Bring our hands back down to the side.

Next, we are going to do

the 100.

So that means we're going to put our legs up and we're going to create a

angle with our legs. And we're going to bring, engage your core as always, and

bring our hands forward like this.

Make sure your head's up.

And for the more advanced people, if you want to, you can let your legs go out

like that. It's up to you. And we're going to pump our hands up and go one,

three, four, five, down, two, three.

Two, three, four, five.

Two, three, four, five. Five, two, three, four, five.

Three, four, five. Five more.

Four, five.

Seven.

Eight.

Nine.

back down and we're going to grab our leg one at a time and just stretch it

And we're going to switch it.

Just remembering to engage that core, to relax.

Switch it one more time.

One more.

And we're going to bring our legs up to the 90.

And then we're going to bring them back down.

Stretch them out.

Engage our core.

And come up.

And we're going to do a spine stretch.

So I'm doing all those abs.

And we're going to pick our hands like this. And we're just going to roll our

spine down.

And then we're going to come all the way back up.

Engaging that core. Rolling through each vertebrae.

And then you let go.

Do it one more time.

And come back up.

And one more time, we go back down.

And feel that stretch.

And what's important about this stretch is you don't want to necessarily go as

far out as you want, but to feel more of the curve in your back because you're

sucking in that core.

You want to feel it in that lower back, stretching it out.

And then you come right back up.

And next we're going to go into the swan. So we're going to go into our

tummies. And we're going to lay like this.

And you know those would kind of be like the cobra.

And you're going to have your palms down to the side.

And your head on the mat.

And you breathe in.

And as you breathe in, you want to go look up towards the sky.

And stretch up that stomach.

Breathe in.

And as you let go, you come back down.

And you do it again.

And it's really important to remember to hold that core and keep that spine

moving. And let go.

do one more, go up through that spine, feeling that top of the head reaching

ceiling, and let go, each vertebrae down, engaging the core,

you can breathe in,

and look up to the ceiling, and breathe out.

Up and down.

Stretch that spine and breathe out.

One more time.

And breathe out.

And let's do it again.

And get that extra stretch in there.

And breathe out.

All right. And from here, we're going to step away from the Pilates. And we're

going to stretch our spine a little bit.

Especially if that's what you're putting on first time.

So we're going to go into an arch.

tap position and then we're going to move to the side with our rib cage

and go down and arch that back and then come back to the side

and then arch back up and then we're going to go the other way

and go down and feel that spine lengthen.

As you come back to the arch and make the biggest arch feel like you have a

string connected to your forehead, to your belly button.

And then go back the other way.

Alright, arch your back again.

And come to the left side.

Arch it.

Come back to the right.

And curve back in.

And we're going to come the other way around to the right.

One more time.

Make sure that spine is nice and loose.

And just keep circling that until you feel your body getting nice and warm.

Kind of do it at your own free will now.

And just feel each vertebrae relaxing

within your own muscles and body.

Alright, now we're going to engage that core and we're going to come up to the

downward dog.

Stretch those legs out.

We're going to fill it in our spine.

I'm going to let you relax that spine. Just feel it stretch all the way down

there.

You can spread your legs out.

Oh, here. Let me help you. All right.

Just do that.

Thank you.

I felt Kelsey's mouth, guys.

Come on, ladies.

Thank you.

This is an idea.

Oh, yeah.

That's what Pilates is all about.

Stretching, breathing, challenging your body.

She came to the right class.

Oh, yeah.

Yeah,

get sloppy on that paw.

Yum.

Look at how funny she is.

Love that.

She's taking it deep.

I was thinking all of that.

You're a big, big...

Thank you so much.

So they're friends.

I love you.

She's been a bad slut.

She's been a bad slut. She's the worst of all of us. She is. She is, isn't she?

She's been wanting to speak about sex, isn't she?

She wants to write about it.

I don't know if she's saying yes, I do.

Oh my god. Oh my god.

Oh my god. Oh my god. Oh my god. Oh

my god.

Thank you.