July 4, 2020

Introduction to Pilates – Workout 7 | NHS

Hi, welcome to InstructorLive.

My name isSam, and this is Introduction to Pilates.

Big breath in to prepare.

I'm going togive you the side version.

We're gonna go straight into the roll down and we'regoing to nod the head to the chest.

Start to roll down one vertebrae at a time.

Assessing what's happening in the body.

Using your abs.

At the bottom, take a bigbreath in.

Roll the shoulders, circle the arms.

Just loosen up a little bit andthen rolling back up.

Remember squeeze those sitting bones together.

Start topush the pelvis forward as you lengthen up tall, and two more.

We're going to rollthrough the spine, guiding and releasing the discs of the spine, and thehamstrings.

Just bend one leg and then bend the other leg.

Just releasingthrough and we're going to roll back up, re-stack the spine one vertebra at atime, and lengthening up tall.

Now just for the last one, so we get a little bit moreof the glutes working because it's a really important muscle group for thismovement, you're going to turn your feet out it's kind of like little ballerinalegs.

Big breath in to prepare.

Then we're going to try keep our inner thighstogether as we nod the head, start to roll down one vertebra at a time.

Squeezing those inner thighs together, and then slowly rolling down to the mat.

At the bottom, take a big breath in and then keeping those inner thighs together, you're going to start to re-stack the spine.

Pushing the pelvis forward, gettingthat lovely glutes connection and lengthening up tall.

So if you're findingthat you're struggling to keep the inner thighs together, it just means thatthere's probably a bit of tightness happening around your hips.

So this helpsto train that external rotation of the hip.

So opening up of the hips, as well asworking those glutes a little bit.


Now, just shake out those legs.

We'regoing to go down into some further stretches.

Big breath in to prepare andwe're going to nod the head, rolling down one vertebra at a time.

At the bottomwe're going to walk the hands forward, just so far that the heels liftoff the floor.

Try not to collapse your head down, look up to your hands.

We'regoing to bend one leg, stretching through the back of the calf, and then change.

Stretching through, and change.

Last change.

Straighten both of those legs.

Then you're going to lift up onto your toes, roll forward and come into a plankposition.

So your hands should be underneath your shoulder joints, yourpelvis shouldn't be collapsing.

Keep that lift and then we're going to lift oneleg off the mat.

Holding it there.

Head lifted.

Breathing for another threeseconds.



Lower that leg down.

Other side.

Abs drawing in, lift the leg.

Holding five.


Keep the flow of oxygen going, and two.


Lower the leg, drop the knees down.

Come off those wrists and get a good stretch there.

Breathing into the back of the ribcage.

Really good exercise to do for those ofyou who want to strengthen up their core and then coming up into a four-pointkneeling position.

Let's release a little bit more through the body, and we'regonna go into some threading the needle which we've done in previous sessions.

Sowe're going to start again from the base of the spine.

We're going to squeezethose glutes.

Tilt the pelvis, scoop up into a lovely cat stretch.

Then bending oneelbow.

Take the other arm, thread through.

Rest the shoulder onto the floor.

Getting a lovely stretch in rotation.

Then the hand that's on the mat you'regoing to push up and then open hand to the ceiling on the other side, andrelease back down.

Other side.

Scooping up and threading through as far as you can.

Warming up those oblique muscles.

Big breath in and then coming up to theceiling on the other side, and release back down.

Now let's get a littlebit more into those legs.

So, we're going to open one leg out to the side.

Placingthe heel on the floor, toes to the ceiling.

Same hand reaches up.

Get thatlovely opening of the chest.

Keeping that leg and foot in that position, you'regoing to thread the arm through.

Now you won't get the shoulder all the way downbut you'll get a lovely inner thigh stretch, and then coming up.

Whoops, I'vegot a hair over my face, and then coming up to the ceiling, and release back down.

Right, over to the other side.

Foot on to the heel, toes to the ceiling.

Same handreaches up, stretching through.

Keep the foot in that position as you thread thearm through.

So those of you who get really tight in those inner thighs – really goodstretch to practice.

Hand comes back up to the ceiling and releasing back down.

Now we're going to do opposite arm and leg glides.

we've done this before too.

Now we're going to take a deep breath in to prepare.

Check you've set yourshoulders up, so you're not scrunched up to the ears.

You're lifting up throughthe chest and drawing the abs into the spine.

Now, opposite arm and opposite leghover off the mat and you want to make sure that you're still keeping a levelpelvis.

Remember that alignment is really important in Pilates.

Then open the armand leg out to the side.

Close back to centre and release back down.

Other side, and opposite arm and leg extend out.

Abs drawing in.

Careful you're not collapsingon the other shoulder as you open the arm and leg out to the side, and thenbringing it back and release back down.

Let's do a couple more each side.

Breathing out to lengthen and stretch.

Open out to challenge that stability alittle bit.

Closing back and release to the mat.

Other side.

Breathing out.

Breathing in.

Breathing out, and breathing in.

Once more each side.

Lengthening through.

Opening out.

Hopefully the more of these we do, the more stable you feel in that position.


Close and release back down.

Sit back off those wrists, just give thema bit of a breather.

You can give them a bit of a circle if you'd like.

In onedirection and then circling in the other direction, and then coming back intofour-point kneeling.

Now we're going to go and do a little bit of a progressionof what we've been doing in the introduction classes.

So, just have a lookat me first as we do this exercise.

So I'm going to extend the opposite arm andleg out.

Now, we're going to open out to the side again as before but this time, and I want you to focus on trying to keep the alignment of the bent leg, asyou sit back and circle your leg to the side and then bring the leg back.

Release back down.

I'll demonstrate it again.

It's oppositearm and leg out open to the side.

Now you're going to sit back onto that footthat's on the floor, as you circle the leg around and then come back andrelease back down.

Now you might not actually have the flexibility to getthat straight leg all the way around, so just do what you can and try sit down, even if it's just a few centimetres, and then bring yourself back up.

So we wantto just challenge the stability and the control a little bit more while workingthat alignment as well.

So coming into this position, don't worry if you can'tget it first time.

Does take a bit of practice.

So, lift up through the chest.

Big breath in to prepare.

We're going to extend opposite arm and leg out.

Thenopen to the side.

Now, leaning backwards, bringing the straight leg as far forwardas you can.

Keeping that alignment of the other leg.

Bring it back and release backdown.

Other side.

So it's good to progress and challenge the body when you'reexercising.

Especially after all these sessions, you should hopefully be getting a little bit more used to movements that we'vebeen practicing.

So I just wanted to add a little extra on to that.

So let's do once more each side.

Opposite arm and leg extend, and thenlengthening back.

Bring it forward and release down.

Breathing out.

Breathing in.

Breathing out.

Breathing in and release back down.

Well done! Let's circle those wrists around.

Just loosening up any tensionthere.

In both directions.

Little reverse stretch, pull it in.

Give it a bit of arelease and give it a good shake.

Right, let's go down onto our backs.

Hugging thelegs into the chest and getting a really good stretch out there.

Breathing in.

Drawthe knees into the chest and then breathing out to release.

Last one.

Bigbreath in and then big breath out.

Place your feet down onto the floor, arms byyour side.

Now we're going to go into shoulder bridge and I want you to focuson keeping the alignment of the pelvis nice and level, not twisting in the back, and then the knees stay over those toes.

So, we're going to tilt the pelvis, lifting up onto our shoulders.

Then we're going to pick the arms up to the ceilingand then keeping that level pelvis, you're going to pick one leg up intotabletop and we're going to hold it there for 10 seconds.

Focusing really onthe alignment and maintaining that posture, and breathing.

For another seven.







Slowly lower that leg down.

Check the pelvis is level.

Other side and, hovering up into tabletop.

Holding there for ten.

Squeezing andworking that glute of the leg that's on the floor, and another five.





Lower that leg down.

Ripple back down to the mat and hug thelegs into the chest.

Circle them around, just loosening up the hips a little bit.

Okay, now let's go into those abs.

So nowremember, we've got down lovely neutral pelvis, that rested position of thepelvis with the natural gap under the lower back, but it's not a forced arch, it's just a released and relaxed pelvis.

Ribcage is still anchored to the mat, hands come underneath the head.

Shoulders away from the ears, elbows up into yourside line view.

Then, we're going to slide the ribcage along the abdominal platform, keeping the ribs locked to the mat.

Lifting the shoulders.

Sorry I'm justadjusting my wire there.

Don't do the little wobbly lift I just did, andwe're going to hold it in that position.

Check that those hip flexors, thoselittle muscles that come over the front of the hip bones, aren't gripping.

Theyshould be nicely relaxed in this position.

Then breathing in, we're goingto lower the head and shoulders back down.

Breathing out, curling back up.

Inhale to go back, exhale to slide back up.

Nowremember, each time you come, up you want to keep that lovely flat full length ofthe abs.

You don't want to be shortening by an imprint of that back.

Try keep itas naturally in neutral as possible, and last one.

Breathing in and breathing out.

Now holding in that position, we're going to extend the arms in line with thosehips.

Pick one leg up to tabletop, pick the other leg up to meet it.

Now we'regoing to keep in that abdominal curl and extend one leg as you open the arms tothe side, and then close it back.

Breathing out and breathing in.

If youfind it's too much on the neck at this stage and need the hand support, just dothe legs.

That's fine but for my purposes, I'm just going to dothis for another three each side.

Breathing out.

Breathing in.

Breathing out.

Breathing in.

Remember when you extend that leg, don't go too low if you knowyou can't hold the weight of the leg.

Hands come back behind the head.

Lowerone leg down, then the other and release back down.

So those abs should feel nice and warm now.

You can roll your head from one sidethen to the other side, just to release that neck.

Okay let's go a little bitmore now into the oblique muscles, which are the muscles that wrap around the ribcage.

Okay, this time we're going to keep our feet on the floor.

Take a big breath in to prepare.

Find your neutral pelvis, do a bit of atilt and a wiggle just to get there, and then you're going to keep that positionof the pelvis as you lift and twist to one side.

Hold it there.

Check thatopposite hip hasn't lifted off the floor, then lower back down.

We're going to doanother five to the same side.

So we're going to breathe out to twist, breathein to lower.

Each time you come up, make sure that you're maintaining a neutral pelvis.

You're not bringing your pelvis towards your chest.

Remember you're going up ontoyour abs, not your abs coming down to you if that makes sense, and last one.

Breatheout to lift.

Breathe in to lower back down.

Right, let's see how the other sideis doing.

Big breath in to prepare.

Then breathing out, lift and twist, and back.

Remember not to pull on the head as you do the twist.

Always keep a gap underneath the chin and elbows wide, and another three.

Breathing out.

Breathing in.

Keep the pelvis still.

Two, and last one! Lift and twist, andrelease back down to that mat.

Right, let's lengthen the arms and legs out.

Bigbreath in, stretching across those abdominal muscles and the front of thebody, and then bring the arms down.

Now we're going to roll onto our tummy.

Iwant to cover all ranges today.

So remember how we set our pelvis up.

Nowwe've been trying to maintain that natural curve of the lower back whenwe've been lying on the back.

Now we're going to lie on the tummy and we want toflatten out that lower back.

So we need to change the position of the pelvis alittle bit to do that.

So, we're going to tilt the pelvis, dropping our imaginarytail between our legs to the mat, so the abs lift off the floor.

Hands comeunderneath the head, shoulders are relaxed away from the ears.

Then we'regoing to push up onto our ribcage.

Now in this position, do you feel that you'velost your abs? Have you just collapsed and reverted back to that sunken-inlower back? If not, that's great but if so, readjust your pelvis so you've got that support for the lower back.

Now we're going to do some salutes intodouble arm lifts okay? So we're going to salute one hand up to the eyebrow, lifting a whole arm and elbow off the floor, and then lower back down.


Breathing out to salute, breathing in to lower.

Make sure that when you'redoing the salute, what is happening in the bottom half of the body?Don't let the pelvis rock off the mat as you do the exercise.

Keep it anchoredin the centre, and down.

Breathing out and breathing in, and lift, and lower.

Oncemore each side.

When we lift the arm, we're working the upper and mid back.

Whole time keeping the head and shoulders off that floor, and thenrelease back down to that mat.

Now we're going to lift both arms offthe floor while they're glued onto the head.

So, abs drawing in, set the pelvis upfirst.

It's all about set up in Pilates so that you can get the most out of yourmovements in a very safe way.

So a big breath in to prepare.

You're going to glue the hands onto the head and lift the whole shape up.

Sowe're loading the back muscles with the weight of the upper body, and we going tohold it there for five seconds.

Building up the strength, building up theendurance of the muscles.

Keep breathing, remember we talked aboutbreathing into the sides of the ribcage, and then release back down.

Big breath in, and we're going to do one more set.

Breathing out, lift the whole shape upand holding it there.

Assess what's happening in the body.

Don't come up toohigh that you can't keep the abs into the spine, and keep the shoulders relaxed.

Breathing into it and release back down.

Well done! Coming up.

Sitting back overthose legs.

Bring your arms down to your side and just get a lovely stretch.

Takea really big breath in to stretch out all those back muscles, and as youbreathe out you should feel the whole body just gets really nice andcomfortable and really relaxed in that position.

Okay, let's go into the side ofthe body.

We're going to bring our bottom hand underneath our head.

I am going tojust adjust my microphone so I don't crush it.


So legs are bent.

Hips arebeautifully stacked.

Ribs are tucked in.

Abs are engaged into the spine.

Now we'regoing to straighten the top leg.

Flex the foot and we're going to lift and circle around for ten.



Keeping that stability and posture ofthe rest of the body while the leg moves and does what it needs to do, and I've lost count as usual.

So we're going to change direction.

Going ten.


Get the leg behind you – when it goes back, that's when it connects into the glute so you want to make sure that you're getting that connection, not justflipping your leg around like that, and another three.


One, and release backdown.

Give it a bit of a rub and a smack if you need to.

Okay, right.

Keepingyour legs bent, we're now going to do a lifted clam.

So you're going to lift bothof your feet up and then flex your feet, open up the top knee and then lower thetop knee back down.

We're going to do ten of those.



Working into thesides of the glutes, opening up those hips and another five.



Two, andone.

Keep your knees apart.

So imagine you've got a stick between your knees, your bottom knee stays on the floor and you straighten the legs.

Bring the feetback together.

Breathing out.

Breathing in, and let's do another five.



Two, and last one.

Release back down.

You should have felt those legs andglutes working really well there.

Let's straighten the legs along the mat andwe're going to go into the inner thigh.

So we'll do this version where you placeyour foot on the floor, knee pointing to the ceiling of the top leg.

If you findit's a bit too awkward for you, you're more than welcome to rest your knee downon to the floor or even onto a cushion, but the bottom leg is the one we'reworking, so we're going to lock the knees, flex the foot and we're going to liftthe leg up.

Release back down, and ten.








Two, and one, and release back down.


Right, let's goover to the other side.

Make sure that we're nice and balanced.

Bottom hand underneath the head, legs are bent.

Sorry I've got so many pigtail hairissues today ha.



Bottom hand underneath you, hips are nicely set, ribsare engaged.

We're going to now straighten the top leg, flex the foot andwe're gonna go into leg circles for ten.


Opening up the hip, testing the range of the hip and really working into the legs and glutes, all thewhile maintaining the stability with those abdominals, and last one in thatdirection, and change direction.

Going ten Nine.








One, and release back down.


Right, lifted clams.

We're going to lift bothfeet up, open up the top knee and release back down.

For ten.








Two, and one.

Keep those knees apartso you're not dropping them as you straighten the legs and open.

Bottom legtouches the floor, other leg diagonally to the ceiling and bring it back.

Breathing out and breathing in for another seven.





Two, and one and release back down.

Well done! Give it a good rub there just to get theblood flowing and then straighten those legs.

Top leg is bent, with the knee tothe ceiling if possible.

Bottom leg is straight.

Lock the knee, flex the foot and lift and lower, working the inner thigh.







Two, and one, and release back down.

Well done!Coming onto your back, let's stretch out those legs and glutes.

Opposite ankleover opposite knee.

Making sure you're nice and comfortable in the shoulders.

Then grabbing your other leg, drawing it into the chest and getting a nice deepstretch.

Breathing into it and each time you breathe out, try to draw the legs alittle bit closer to the body.

Just deepening the stretch and then slowlyrelease back down.

Over to the other side, and drawing the leg in.

Big breath in.

Getting a nice deep release.

Noticing ifone side's a little bit tighter than the other.

Always hold your tighter side forlonger to get that nice deep release that it needs, and then slowly makingyour way up into a sitting position.

Right, so you have your legs in front ofyou.

Wiggle your bum cheeks a little bit so that you're on the front of thosesitting bones.

Then you're going to, if you can, reach your toes.

That's great.

Don't worry if you can't, you can always hold onto the tops of the legs, but we'regoing to lift up through the chest and then fold over those legs.

Getting alovely stretch through the back of the legs, maybe into the back as well.

You canuse the floor for support.

Breathing into it.

If you find your very unflexible, thenyou're more than welcome to get a little bit of height underneath the bottom witha few cushions, or a block, or a footstool, or something like that, just because thatwill help you get a little bit more flexibility, and then slowly coming upinto standing.

Right, so shake out the legs.

Get them back into parallel.

Sohopefully over the series you've noticed you're starting to pick up a few littlethings.

Breathing might not be as confusing as it was in the first sessionand you'll see how the body actually moves and works with the breath, as wellas trying to find those little details in your alignment, in the structure andhow you place things, and that's where you really start to understand thebeauty of Pilates because you start to understand the more flow and movementthat you get when you set things up correctly, and are aware of what'shappening in the body as you do exercise.

Okay, so let's finish up with the rolldown.

Big breath in to prepare.

As we breathe out we're going to nod the head, roll the shoulders, abs drawing in.

Slowly lowering down to the mat.

At the bottom, you can walk the knees.

Do whatever release work feels good and thenstraighten the legs, start rolling up as you push the pelvis forward, and thenlengthening up nice and tall.

Big breath in, arms reach up and circle round.

Shrugthe shoulders up to the ears and then drop them back down.

Big breath in andbig breath out.

Thanks very much for joining me.

I hope you have a wonderfulrest of your day and I'll see you next time.


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