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

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stretching and getting a good core
workout.

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Do we have any first timers in here?

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Alright, you are in for a treat.

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Alright, well you're in for a treat.

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

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

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

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be afraid to ask me a question.

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You can stop and watch.

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

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

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Yeah, welcome.

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

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

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

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

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

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tight. So you breathe in.

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And breathe out.

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And breathe in.

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And breathe out.

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And one more time.

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And let it go.

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

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hips up into a bridge.

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So we're going to breathe in.

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Roll up.

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And we're going to let go.

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Hold it.

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

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And let it go.

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I want you to repeat that.

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And breathe in.

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And release.

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

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

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And then we're going to breathe out.

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And roll back down.

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And then circle our arms.

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Back down to our sides.

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

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So hands above our head.

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

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

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And breathe in.

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And release.

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

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

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And stretch over, touching toes, curling
our spine.

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Breathe in.

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

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And relax back down.

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And we're going to repeat that.

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And breathe in.

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And one more time.

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Stretch out that back.

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Stretching over.

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

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And roll back down that spine.

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Bring our hands back down to the side.

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Next, we are going to do

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the 100.

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

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

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bring our hands forward like this.

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Make sure your head's up.

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

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

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

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Two, three, four, five.

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

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Three, four, five. Five more.

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Four, five.

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Seven.

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Eight.

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Nine.

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

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And we're going to switch it.

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Just remembering to engage that core, to
relax.

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Switch it one more time.

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One more.

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

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

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Stretch them out.

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Engage our core.

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And come up.

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And we're going to do a spine stretch.

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So I'm doing all those abs.

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

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spine down.

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

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Engaging that core. Rolling through each
vertebrae.

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And then you let go.

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Do it one more time.

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And come back up.

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And one more time, we go back down.

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And feel that stretch.

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

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

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sucking in that core.

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

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And then you come right back up.

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

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

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

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

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And your head on the mat.

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And you breathe in.

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

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And stretch up that stomach.

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Breathe in.

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And as you let go, you come back down.

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And you do it again.

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

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moving. And let go.

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

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

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you can breathe in,

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and look up to the ceiling, and breathe
out.

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Up and down.

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Stretch that spine and breathe out.

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One more time.

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And breathe out.

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And let's do it again.

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And get that extra stretch in there.

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And breathe out.

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

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going to stretch our spine a little bit.

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

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So we're going to go into an arch.

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

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

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

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and go down and feel that spine
lengthen.

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

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string connected to your forehead, to
your belly button.

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And then go back the other way.

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Alright, arch your back again.

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And come to the left side.

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Arch it.

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Come back to the right.

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And curve back in.

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

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One more time.

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Make sure that spine is nice and loose.

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

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Kind of do it at your own free will now.

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And just feel each vertebrae relaxing

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within your own muscles and body.

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

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downward dog.

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Stretch those legs out.

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We're going to fill it in our spine.

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

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there.

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You can spread your legs out.

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

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Just do that.

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Thank you.

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I felt Kelsey's mouth, guys.

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Come on, ladies.

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Thank you.

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This is an idea.

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Oh, yeah.

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That's what Pilates is all about.

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Stretching, breathing, challenging your
body.

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She came to the right class.

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Oh, yeah.

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Yeah,

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get sloppy on that paw.

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Yum.

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Look at how funny she is.

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Love that.

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She's taking it deep.

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I was thinking all of that.

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You're a big, big...

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Thank you so much.

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So they're friends.

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I love you.

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She's been a bad slut.

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

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

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She wants to write about it.

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

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Oh my god. Oh my god.

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

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my god.

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Thank you.