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Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated: 1 00:00:00,970 --> 00:00:05,790 Alright guys, welcome to my class. We're going to have some fun relaxing and 2 00:00:05,790 --> 00:00:07,910 stretching and getting a good core workout. 3 00:00:08,510 --> 00:00:10,550 Do we have any first timers in here? 4 00:00:11,770 --> 00:00:14,230 Alright, you are in for a treat. 5 00:00:15,470 --> 00:00:17,130 Alright, well you're in for a treat. 6 00:00:17,530 --> 00:00:22,710 Since we do have someone new here, I'll take it a little slow, but for you more 7 00:00:22,710 --> 00:00:25,950 advanced people, we can only do the different alterations and do different 8 00:00:25,950 --> 00:00:30,420 things. So, yeah, we'll take it one step at a time and if you get lost... Don't 9 00:00:30,420 --> 00:00:32,119 be afraid to ask me a question. 10 00:00:32,320 --> 00:00:33,320 You can stop and watch. 11 00:00:33,620 --> 00:00:36,780 These girls have been doing this for a while, so I'm glad you're here. 12 00:00:37,220 --> 00:00:40,020 Thank you for having me. No problem. Yeah, welcome. 13 00:00:41,080 --> 00:00:42,080 Yeah, welcome. 14 00:00:43,520 --> 00:00:47,780 The first thing that I want you guys to do is we're going to start focusing on 15 00:00:47,780 --> 00:00:50,640 our core, so we're going to start by laying down on our back. 16 00:00:54,620 --> 00:00:57,800 And you want your legs to be hip -width apart. 17 00:00:58,570 --> 00:01:03,250 And not too far out, not too far in. Your arms are down to your side. And 18 00:01:03,250 --> 00:01:08,330 whenever you take a deep breath, I want you to feel that inner core just come 19 00:01:08,330 --> 00:01:10,010 tight. So you breathe in. 20 00:01:11,670 --> 00:01:12,870 And breathe out. 21 00:01:15,170 --> 00:01:16,290 And breathe in. 22 00:01:18,390 --> 00:01:19,550 And breathe out. 23 00:01:21,370 --> 00:01:22,470 And one more time. 24 00:01:24,530 --> 00:01:25,690 And let it go. 25 00:01:27,080 --> 00:01:32,280 Now this time when you breathe in, I want you to engage your core and roll 26 00:01:32,280 --> 00:01:34,240 hips up into a bridge. 27 00:01:34,860 --> 00:01:36,440 So we're going to breathe in. 28 00:01:37,700 --> 00:01:38,700 Roll up. 29 00:01:39,780 --> 00:01:41,100 And we're going to let go. 30 00:01:42,260 --> 00:01:43,260 Hold it. 31 00:01:43,960 --> 00:01:47,100 And then as we breathe in again, we're going to roll back down. 32 00:01:49,280 --> 00:01:50,340 And let it go. 33 00:01:51,400 --> 00:01:52,960 I want you to repeat that. 34 00:01:59,050 --> 00:02:00,050 And breathe in. 35 00:02:02,770 --> 00:02:03,770 And release. 36 00:02:05,850 --> 00:02:07,830 And we're going to do it one more time. 37 00:02:11,090 --> 00:02:13,310 So we're going to raise our hands above our head. 38 00:02:14,510 --> 00:02:16,230 And then we're going to breathe out. 39 00:02:16,750 --> 00:02:18,190 And roll back down. 40 00:02:19,370 --> 00:02:21,230 And then circle our arms. 41 00:02:22,190 --> 00:02:23,570 Back down to our sides. 42 00:02:24,690 --> 00:02:26,790 And now we're going to do some roll ups. 43 00:02:27,660 --> 00:02:29,280 So hands above our head. 44 00:02:30,520 --> 00:02:35,260 And now we just bring our body up, engaging your core. 45 00:02:35,680 --> 00:02:41,520 And we're going to touch our toes, curling our spine, letting it stretch 46 00:02:42,580 --> 00:02:44,120 And breathe in. 47 00:02:44,840 --> 00:02:45,980 And release. 48 00:02:46,620 --> 00:02:50,680 And as you release, bring it down through your spine. 49 00:02:54,570 --> 00:02:57,590 Okay, we're going to roll up, engaging our core. 50 00:02:58,730 --> 00:03:02,850 And stretch over, touching toes, curling our spine. 51 00:03:04,030 --> 00:03:05,050 Breathe in. 52 00:03:05,750 --> 00:03:10,330 And as you release, roll back down through that spine, through each 53 00:03:11,690 --> 00:03:13,450 And relax back down. 54 00:03:13,810 --> 00:03:15,610 And we're going to repeat that. 55 00:03:22,450 --> 00:03:23,850 And breathe in. 56 00:03:30,750 --> 00:03:32,630 And one more time. 57 00:03:32,930 --> 00:03:34,310 Stretch out that back. 58 00:03:39,630 --> 00:03:40,630 Stretching over. 59 00:03:41,470 --> 00:03:43,870 Alright, and we're going to let go of our breath. 60 00:03:44,610 --> 00:03:47,030 And roll back down that spine. 61 00:03:50,170 --> 00:03:52,530 Bring our hands back down to the side. 62 00:03:54,190 --> 00:03:56,750 Next, we are going to do 63 00:03:57,619 --> 00:03:58,619 the 100. 64 00:03:59,200 --> 00:04:02,760 So that means we're going to put our legs up and we're going to create a 65 00:04:02,760 --> 00:04:07,400 angle with our legs. And we're going to bring, engage your core as always, and 66 00:04:07,400 --> 00:04:09,740 bring our hands forward like this. 67 00:04:10,100 --> 00:04:11,340 Make sure your head's up. 68 00:04:11,820 --> 00:04:15,080 And for the more advanced people, if you want to, you can let your legs go out 69 00:04:15,080 --> 00:04:19,540 like that. It's up to you. And we're going to pump our hands up and go one, 70 00:04:19,600 --> 00:04:22,320 three, four, five, down, two, three. 71 00:04:33,580 --> 00:04:34,940 Two, three, four, five. 72 00:04:35,160 --> 00:04:39,520 Two, three, four, five. Five, two, three, four, five. 73 00:04:39,780 --> 00:04:42,340 Three, four, five. Five more. 74 00:04:42,840 --> 00:04:43,980 Four, five. 75 00:04:45,980 --> 00:04:46,980 Seven. 76 00:04:50,520 --> 00:04:51,520 Eight. 77 00:04:54,800 --> 00:04:55,800 Nine. 78 00:05:04,970 --> 00:05:10,430 back down and we're going to grab our leg one at a time and just stretch it 79 00:05:12,510 --> 00:05:14,330 And we're going to switch it. 80 00:05:15,470 --> 00:05:19,850 Just remembering to engage that core, to relax. 81 00:05:20,970 --> 00:05:22,770 Switch it one more time. 82 00:05:26,690 --> 00:05:27,750 One more. 83 00:05:32,650 --> 00:05:34,990 And we're going to bring our legs up to the 90. 84 00:05:35,490 --> 00:05:37,370 And then we're going to bring them back down. 85 00:05:37,710 --> 00:05:39,130 Stretch them out. 86 00:05:39,910 --> 00:05:40,910 Engage our core. 87 00:05:41,010 --> 00:05:42,070 And come up. 88 00:05:42,730 --> 00:05:44,810 And we're going to do a spine stretch. 89 00:05:45,450 --> 00:05:46,950 So I'm doing all those abs. 90 00:05:47,210 --> 00:05:51,430 And we're going to pick our hands like this. And we're just going to roll our 91 00:05:51,430 --> 00:05:52,430 spine down. 92 00:05:54,750 --> 00:05:57,310 And then we're going to come all the way back up. 93 00:05:57,590 --> 00:06:00,170 Engaging that core. Rolling through each vertebrae. 94 00:06:01,160 --> 00:06:02,300 And then you let go. 95 00:06:02,820 --> 00:06:04,080 Do it one more time. 96 00:06:06,480 --> 00:06:08,080 And come back up. 97 00:06:10,840 --> 00:06:13,220 And one more time, we go back down. 98 00:06:14,780 --> 00:06:16,240 And feel that stretch. 99 00:06:17,060 --> 00:06:21,220 And what's important about this stretch is you don't want to necessarily go as 100 00:06:21,220 --> 00:06:24,780 far out as you want, but to feel more of the curve in your back because you're 101 00:06:24,780 --> 00:06:25,780 sucking in that core. 102 00:06:25,980 --> 00:06:28,480 You want to feel it in that lower back, stretching it out. 103 00:06:29,550 --> 00:06:31,770 And then you come right back up. 104 00:06:32,430 --> 00:06:36,650 And next we're going to go into the swan. So we're going to go into our 105 00:06:36,750 --> 00:06:40,170 tummies. And we're going to lay like this. 106 00:06:40,610 --> 00:06:42,950 And you know those would kind of be like the cobra. 107 00:06:43,570 --> 00:06:46,530 And you're going to have your palms down to the side. 108 00:06:46,890 --> 00:06:49,610 And your head on the mat. 109 00:06:50,270 --> 00:06:51,490 And you breathe in. 110 00:06:52,050 --> 00:06:56,990 And as you breathe in, you want to go look up towards the sky. 111 00:06:58,160 --> 00:06:59,980 And stretch up that stomach. 112 00:07:02,040 --> 00:07:03,040 Breathe in. 113 00:07:03,220 --> 00:07:06,340 And as you let go, you come back down. 114 00:07:09,700 --> 00:07:11,140 And you do it again. 115 00:07:14,920 --> 00:07:18,800 And it's really important to remember to hold that core and keep that spine 116 00:07:18,800 --> 00:07:20,600 moving. And let go. 117 00:07:36,140 --> 00:07:42,000 do one more, go up through that spine, feeling that top of the head reaching 118 00:07:42,000 --> 00:07:48,400 ceiling, and let go, each vertebrae down, engaging the core, 119 00:07:48,860 --> 00:07:52,720 you can breathe in, 120 00:07:52,720 --> 00:07:59,340 and look up to the ceiling, and breathe out. 121 00:08:04,080 --> 00:08:05,360 Up and down. 122 00:08:09,400 --> 00:08:13,660 Stretch that spine and breathe out. 123 00:08:18,680 --> 00:08:20,140 One more time. 124 00:08:24,360 --> 00:08:26,120 And breathe out. 125 00:08:34,440 --> 00:08:35,799 And let's do it again. 126 00:08:39,580 --> 00:08:42,100 And get that extra stretch in there. 127 00:08:44,380 --> 00:08:45,800 And breathe out. 128 00:08:49,780 --> 00:08:54,460 All right. And from here, we're going to step away from the Pilates. And we're 129 00:08:54,460 --> 00:08:56,480 going to stretch our spine a little bit. 130 00:08:57,080 --> 00:08:59,240 Especially if that's what you're putting on first time. 131 00:08:59,820 --> 00:09:03,400 So we're going to go into an arch. 132 00:09:03,770 --> 00:09:10,230 tap position and then we're going to move to the side with our rib cage 133 00:09:10,230 --> 00:09:16,130 and go down and arch that back and then come back to the side 134 00:09:16,130 --> 00:09:22,270 and then arch back up and then we're going to go the other way 135 00:09:22,270 --> 00:09:28,470 and go down and feel that spine lengthen. 136 00:09:28,880 --> 00:09:32,700 As you come back to the arch and make the biggest arch feel like you have a 137 00:09:32,700 --> 00:09:35,000 string connected to your forehead, to your belly button. 138 00:09:35,800 --> 00:09:37,780 And then go back the other way. 139 00:09:39,540 --> 00:09:41,520 Alright, arch your back again. 140 00:09:43,160 --> 00:09:45,560 And come to the left side. 141 00:09:47,260 --> 00:09:48,380 Arch it. 142 00:09:49,360 --> 00:09:50,900 Come back to the right. 143 00:09:51,760 --> 00:09:53,680 And curve back in. 144 00:09:54,520 --> 00:09:57,700 And we're going to come the other way around to the right. 145 00:10:06,830 --> 00:10:07,870 One more time. 146 00:10:08,490 --> 00:10:10,730 Make sure that spine is nice and loose. 147 00:10:37,390 --> 00:10:42,130 And just keep circling that until you feel your body getting nice and warm. 148 00:10:46,190 --> 00:10:48,690 Kind of do it at your own free will now. 149 00:10:49,410 --> 00:10:55,750 And just feel each vertebrae relaxing 150 00:10:55,750 --> 00:10:59,950 within your own muscles and body. 151 00:11:00,590 --> 00:11:04,330 Alright, now we're going to engage that core and we're going to come up to the 152 00:11:04,330 --> 00:11:05,330 downward dog. 153 00:11:06,390 --> 00:11:07,770 Stretch those legs out. 154 00:11:10,010 --> 00:11:11,730 We're going to fill it in our spine. 155 00:11:14,810 --> 00:11:19,850 I'm going to let you relax that spine. Just feel it stretch all the way down 156 00:11:19,850 --> 00:11:20,850 there. 157 00:11:22,550 --> 00:11:24,310 You can spread your legs out. 158 00:11:25,450 --> 00:11:28,110 Oh, here. Let me help you. All right. 159 00:11:43,850 --> 00:11:44,850 Just do that. 160 00:12:20,140 --> 00:12:21,300 Thank you. 161 00:15:31,180 --> 00:15:32,500 I felt Kelsey's mouth, guys. 162 00:15:32,900 --> 00:15:33,900 Come on, ladies. 163 00:16:25,340 --> 00:16:26,340 Thank you. 164 00:33:45,580 --> 00:33:46,580 This is an idea. 165 00:41:19,690 --> 00:41:20,690 Oh, yeah. 166 00:44:36,880 --> 00:44:38,440 That's what Pilates is all about. 167 00:44:40,880 --> 00:44:44,460 Stretching, breathing, challenging your body. 168 00:51:04,720 --> 00:51:05,720 She came to the right class. 169 00:51:05,940 --> 00:51:06,940 Oh, yeah. 170 00:51:08,340 --> 00:51:09,340 Yeah, 171 00:51:14,840 --> 00:51:16,460 get sloppy on that paw. 172 00:51:18,300 --> 00:51:19,300 Yum. 173 00:51:24,120 --> 00:51:30,140 Look at how funny she is. 174 00:51:30,440 --> 00:51:31,440 Love that. 175 00:51:31,760 --> 00:51:33,100 She's taking it deep. 176 00:51:34,410 --> 00:51:35,410 I was thinking all of that. 177 00:57:51,400 --> 00:57:52,620 You're a big, big... 178 01:00:56,590 --> 01:00:57,590 Thank you so much. 179 01:05:52,650 --> 01:05:53,650 So they're friends. 180 01:07:40,509 --> 01:07:41,509 I love you. 181 01:08:10,920 --> 01:08:11,980 She's been a bad slut. 182 01:08:12,660 --> 01:08:17,880 She's been a bad slut. She's the worst of all of us. She is. She is, isn't she? 183 01:08:18,220 --> 01:08:20,979 She's been wanting to speak about sex, isn't she? 184 01:08:21,680 --> 01:08:23,319 She wants to write about it. 185 01:08:24,260 --> 01:08:28,939 I don't know if she's saying yes, I do. 186 01:08:49,439 --> 01:08:55,439 Oh my god. Oh my god. 187 01:08:55,819 --> 01:09:00,220 Oh my god. Oh my god. Oh my god. Oh 188 01:09:00,220 --> 01:09:03,060 my god. 189 01:09:58,350 --> 01:09:59,350 Thank you. 13327