Mari Winsor Cardio Pilates: Classic Pilates Workout

[ Music ] >> Let's review some basic principles of Pilates before we begin our workout So everyone find the middle of your mat, lie down, bend your knees, and put your feet on the mat

The arms are by your side So we want to talk about lengthen the spine And how the spine can be really pulled up and lengthen long by using the front side of your body and your powerhouse, which is this bond of energy and support around the middle and into the buttocks So let's start with the powerhouse Place your fingertips or hands on your tummy

I want you to take a deep breath in, all the way down to the tummy, nice and slow And as you exhale, pull the tummy away from your fingers That's it Let's try it one more time Inhale and really feel that the tummy is pressing down in towards the lower back as you breathe out

That's beautiful So now the tummy is in And as you breathe in and out, try not to let the tummy pooch out too much, all right, see if you can keep these muscles tight and always contracted in as much as you can Now let's move the hands up to the rib cage Now, let's stick out the ribs as much as we can

And when you that, you see there's an arch in the middle of the back, which is not a good idea if you're trying to lengthen the spine So let's take a deep breath in and again and expand the ribs And as you exhale, knit the bones together, bring your fingers together so that you feel that the rib cage is falling in towards the middle of the back Let's try that again Inhale, expand the ribs out

Good I'll bring my hot sauce next time with those ribs, and exhale, let the ribs collapse and fold in, beautiful Now take your arms down by your side Your arms are long When you reached with your fingertips it will help you to pull your shoulder blades down

So you don't get into the habit of lifting your shoulders When we're practicing Pilates, we always want to keep the shoulders down and the neck nice and long and elegant This is the way that your posture is going to improve because a lot of us hunch a little bit over, so you want to open that part of the body up and reach with the arms, that really, really helps So now we've got our lower back supported and we're using the powerhouse We've got the ribs in

Now let's put it to practice Knees together, feet flat on the mat, extend one leg out, the knees are glued together So now we're taking some weight away from the center So you have to pull your tummy in just a little bit deeper in order to support that movement, so your lower back does not raise off the mat Let's take the leg down just a little bit lower so maybe you can feel more what I'm talking about

So now there's even more weight out from the body and pull your tummy down deeper So your tummy goes in, and it lifts up, it lengthens So that your also lengthening the spine by lengthening the front Let's lower down one more time, good Keep your breathing even and smooth

Lengthen the leg out Pull the tummy in That's what I want you to feel Now bend your knee in and let's try the other side, so we're little even Stretch the leg out

The legs are crazy glued together You can squeeze your inner thighs, and your buttocks for more support Pull the tummy in Ribs down, arms are long, neck is long, lower the leg down Beautiful

So as the leg lowers down, this pulls in and up Now let's go down a little bit more almost to the floor really long with the leg, right Now pull the lower abs in They pull in They pull up underneath the rib cage

The rib is knitted together The chest is lifted The shoulders are down The neck is long, very elegant I think of Pilates as very elegant exercise

Bend the knee, and put the feet together And we're going to begin our Pilates workout with the Pilates 100 Breathing in through your nose and out to your nose for count of 5, great for circulation Now remember Missy is our modifier So Missy would you reach down and grab your pillow for me

Great I'd like Missy to keep her head on the pillow so she doesn't have to raise her head Now pull your tummy in and bring your knees into your chest Your legs are going to stay at the table top, and that would be your position Everyone else, bring your knees into your chest

Stretch your legs up to a 90 degree angle and rotate your legs so your heels are together and your toes are apart Squeezing your inner thighs and your buttocks Remember what we talked about with the ribs down, the arms long, and the tummy in, this all applies here So lift your head and shoulders up off the mat, and we're going pump the arms and begin breathing Here we go

And, inhale, exhale, inhale, and remember as you exhale, that tummy pulls down into the lower back to support it and to flatten the tummy When you feel that support, you can take your legs down a little bit lower to a 45 degree angle Squeezing your inner thighs and your buttocks, you get little extra added benefit in that area Good Lengthening the legs, reaching with the fingers, don't pump too hard, have control, don't break in your wrist, keep your everything long in the arm

Remember we talked about length Good Last one, inhale and exhale, breath out all the air breath it out, breath it out, breath it out, beautiful Bend your knees into your chest and put your head down Put your feet on the mat and your hands underneath your legs, take your chin to your chest and walk up the legs for support

Keep your hands behind your knees, elbows up into the side and shoulders are down We're going to get in to our C-curve here so the tummy is pulled in and the hips are curve under, and the back is rounded I want you to lean back and come up to deepen you C-curve We'll do a modified roll up altogether three times Lean back, inhale until your arms are straight

Exhale, pull the tummy in deeper and come up Again, inhale, lean back, pull the tummy in deeply as you can and come up One more time Inhale, lean back make sure the shoulders are relaxed, and exhale, up Good

Missy I'd like you to hold that position for a minute Now everyone else, I'd like you to pull the tummy in and I'd like you to roll down all the way on the back, vertebra by vertebra, name each one until the vertebra is way down and extend the legs out Reach the arms up into the air and extend the arms back, keeping the ribs down Missy as we do our roll up, you're going to continue doing the modified roll up and I want you to really focus on pulling the tummy in, getting stronger, and work on your control Good

Now lift the arms up, peek your head through inhale, continue reaching forward and exhale Pull the big heavy weight into you, pull the tummy in, curve under, roll down each vertebra at a time, and arms back We'll do that two more time Inhale to come up, keep your head through curve over and reach forward Good

Calmly, strongly, roll down, curve under vertebra by vertebra and down Now don't throw your arms up This is you control, right there, chin to your chest and forward Make it smooth and even Reach with your arms, pull a big heavy weight into your, roll down vertebra by vertebra, beautiful

Now bring your arms down by your side Ladies, gentlemen stretch one leg straight up Good Missy, we'll have her knee bent, this is a single leg circle She has her bottom leg bent, and her top leg slightly bent

We're going to make a circle with the leg keeping it inside the frame of the body We're warming up our hips and we're stretching our hamstrings You're going to be using your powerhouse to hold this position to make sure your torso stays really still So don't move and your arms along your side will definitely help you do that Here we go

And cross down and up, cross down and up, you have three more, cross down and up, cross down and up, cross down Now let's reverse Down cross and up, down cross and up, make it smooth, nothing jerky, know where that leg is, that's right One more time, and up, now take your leg and you can gently pull it towards the body, and give yourself a nicely stretch, beautiful Now let's switch legs, you can bend one knee, put it down, bring the other knee in and stretch it up

There we go So the leg is lengthened, arms are down by your side Here we go, five times, and cross down and up, cross down and up, no hula dancing, don't let that leg over take you, you have to control that from your powerhouse So this pulls in and the torso stays quiet Beautiful

That's it Don't be doing this That's it Keep it down One more time, you can down it

And leg is up, and stretch the leg in Good Now you've got to put your feet on the mat and your knees are bent Take your hands behind your leg, take your chin to your chest and let's roll up to a seated position Sitting up tall

Let's take the hands by the hips Lift the hips up and scoot yourself forward This exercise is called rolling like a ball Take your hands and wrap them around your ankle Again, you're going to really create a C-curve in your body so your back is rounded

Let's look at Missy's modified version for you So what Missy is going to do is she's going to pull her tummy back and she's going to lean back and she's going to balance Now she has to hold her powerhouse in order to do that Then she'll put her feet down The next time she comes up, she's going to pull her powerhouse in deeper

And I want you to do that at home All right Everyone else lean back and balance Your feet are up off and that the tummy is in, the head is relaxed forward We're going to roll back and come up

Make sure you pull the tummy in as deeply as you can Create space between your tummy and your thigh and let's go back, and up, good Three more, roll and come up That's it Two more, roll and up, last one, roll, make it smooth, and up put your feet on the mat

Take your hands by your hips Scoot yourself back Put your hands underneath your knees Roll down your legs And lie down flat on your back

We're going to do the series of five, a single leg stretches first So bring one knee into your chest Take your outside hand and put it on the ankle Your inside hand, put on the top of the knee This is how you pull your leg in towards you so it stays inside the frame of the body

If you change your hands the other way and pull, the leg goes way outside the frame of your body And it's not good for your body's alignment So keep that outside hand on the ankle Bring the other knee into chest and stretch your leg out to a 45 degree angle Missy, we'll take her leg a little bit higher and I would like her to keep her head on the pillow

So you at home, if you don't have your pillow now, go get your pillow All right So we're going to tag the leg twice and we're going to switch 10 times Please lift up your head, pull your powerhouse in Tug the leg one, two, switch, two, switch, three

Good Make sure that when you change your legs that you're going to the same place each time and don't snap the knee Last one, lengthen Good Bring your knees into your chest and grab your ankles

Inhale, stretch your arms and legs out Exhale, reach around and hold Again, inhale stretch, everything pulls away, and reach around and pull You have two more, you can down it Inhale, and exhale, don't let the lower back, come up off of the mat

Tummy in Inhale Hold it there Now reach long, longer, longest, beautiful Reach around and pull

Excellent Put your head down for the rest Take one leg straight up in the air and the other leg out to 45 degree angle Missy has a little less range of motion So that's fine

Take your hands behind your calf or your hamstring whatever you can comfortably grab Lift your head up of the mat We'll tag twice and switch 10 times Here we go One, two, switch, one, two, good

Make sure that the legs, again, stay inside the frame of the body The straighter you keep your legs, the more you going to feel your tummy, excellent Last one, you can do it, beautiful Now put your head down, bring your knees into your chest and you're going to stretch your legs straight up and take your hands behind your head One hand on top of the other or your fingertips by your side

Missy will have her hands underneath her hips That's gives her more support in the lower back So pull the ribs down, now let's have a very small range emotion You're only going to do four On the last, we will try a little bit bigger

Squeeze you inner thighs and your buttocks together Don't forget to breathe Inhale, reach for the leg Exhale, pull up Again, inhale, reach for the legs

Exhale, pull up Again, inhale, reach for the legs Now let's try to go just a little bit lower Keep your lower back down, lower back down, lower back down and exhale, pull in, beautiful Now bring one knee into your chest and stretch the other leg out to a 45 degree angle

Lifting and twisting from the waist taking your elbow towards the bent knee Make sure that when you twist, you twist from the waist and not just the elbow So keep your elbows open and the elbows will follow what the waist does I promise OK

Twist from the waist, we're going to switch 10 times Here we go And one, switch, two, three, breathe, four, five, make sure that the legs are going straight up from the hip, you can down it, last one excellent Come back to the center Good

Bring your knees in Rest your head down Reach your arms around and grab your shins Take a deep breathe in and inhale, exhale, pull the leg in so you feel a nice stretch in your lower back Everyone put your feet on the mat and take your hands underneath your legs, take your chin to your chest, and let's roll up to the spine to seated position

Sitting up tall, extend your legs out in front of you, flex your feet and open up the legs, and hips width apart Raise your arms up, good, so they're parallel to the floor like you're sleep walking We're going to demonstrate the spine stretch forward, everyone all together nice and slow Imagine my arm around your waist and I'm pulling you back I want you to think of reaching forward and resisting that action, so you create a really deep C-curve in your back

Beautiful Now rolling up to the spine, vertebra by vertebra, and your head is last And I want you're to think about sitting taller each time If you tweeze your buttocks together just a little bit, you can lengthen up your waist just a little bit more If you think it's enough– for me, it's never enough, you can always do better, something always to work on

Here we go, and drop your head, exhale, reach forward, pull the tummy in deeply and good Now roll up to the spine, remember you're going to sit up taller, head is last Let's do that two more times And exhale, round over and reach for the arms, pull the tummy back deeper this time Roll through the spine and sit up tall, shoulders are down

One more time, exhale, breathing deeply and smoothly Breathe with the movement as you go Hold the tummy in, roll up through the spine and sit up tall, the head is last Beautiful Now let's just round over and relax and take the inside of the feet and give yourself a nice little stretch here

Take a deep breath in and pull yourself down Now again, release your hands from your feet and roll up through the spine, vertebra by vertebra, the head is last Lift your arms to the side, keeping your shoulders down We're going to this all four times, twice on each side Missy has a nice modification

She's got her knees bent And when she twists on her waist, I want her to relax the arms down Everyone else you'll have your arm up Here we go, twisting from the waist, take the little finger to the little toe, round over, keep the powerhouse pulled in and reach– reach a little bit further, reach a little bit further, come up and your twist and back to center Twist to the other side, keeping your back tall

Now round over, take the little finger to your little toe and reach, keeping the opposite hip down Come up in the twist, and back to center This time I want you to focus on breathing So, twist from the waist, take your little finger to your little toe Every time you reach you breathe out, good, that's it a little bit more

Breathe it out Good Come up in the twist and back to center One last time Twist from the waist, and take the little finger to the little toe, keep the opposite hip down, breathe out, breathe out, breathe out, come up in the twist and back to center

Relax your arms down by your side and let's turnover on the tummy I'd like you to lift your head, shoulders and chest up of the mat and slide your elbows underneath your shoulders Good Now the work here is to pull the tummy in to support the lower back when you're in this arch position So your tummy should not touch the mat

I want you to give me a beautiful profile and look one way, drop your chin down by your shoulder, roll the head around, relaxing if forward, come up on the other side, and back to center Let's do the opposite way Give me a beautiful elegant profile, shoulders are down, drop your head down around, and up, back to center Gorgeous Keeping the tummy fold in, I'd like you to roll on your side, for the side kick series

Let's review Missy's modifications for you She's going to have her head on the pillow, the bottom leg is bent to support her lower back a little bit more, and the hand is in front Everyone else, you're in a straight line from your head to our hips, and from your hips toy our feet you're on the diagonal The bottom foot is flexed to help you control the exercise We are isolating the leg in the hip socket to get the maximum benefit of toning and firming

So you have to use your powerhouse to accomplish this So we're going to forward and back six times, here we go And front and back, again, front and back Now reach for the leg Remember, the leg is like an arrow coming out of your hip socket and keep it level

Good, one more And back, bring your legs together Great Now we're going to do bicycle Bring the legs straight front, bend the knee

Keep the heel close to the buttocks, shift it to the back and lengthen the leg That's it Again, front, bend the knee, shift it to the back and stretch Now keep the leg there We're going to reverse it

Bend the knee, bring it front and lengthen Make sure you make this almost like a dance It's seamless It never stops moving There's no jerking in the body

If I could submerge in quicksand Let's kick the leg up and down six times Here we go And lift it up and resist it down And up and resist it down

Again that leg is lengthening, you're making the leg longer each time you do it for that optimum benefit of toning and firming One more time, up, and resist it down All right We're ready for the other side Missy, take your pillow and let's turn around to the side and we'll down the same thing

Lie down, perch your head on your hand and your legs are out from the hip on the diagonal, the bottom foot is flexed in the hand is in front Make sure you don't move your torso You have trunk stabilization You have to pull your powerhouse in Forward and back six times

And front and back Remember to keep the leg level with the hip So don't sacrifice the alignment of the leg to lift it up Good And back, again, two more, front and back, last one, front and back, legs together

Two bicycles, each way, lengthen the leg to the front, bend the knee, shift it to the back, make it like a dance, nothing jerky And front, nice and smooth, bend the knee, shift it to the back, and lengthen, keep it there Now bend the knee, and shift it to the front, and straighten the leg Good And again, make that leg longer

Bend the knee, bring it to the front and lengthen that leg out longer, longer, longer, now bring it together with the other leg Softly rotate the leg One hip stays, stacked on top of the other We'll kick up and down six times, here we go And one, resist it down, and two, resist it down, keep your shoulders relaxed, your neck is long, your powerhouse is engaged

One hip stacked on top on the other Great One more time, you can down it Up and resist it down Beautiful work everyone

Now let's turn over and lie on our back Good feet on the mat, hands underneath the legs, and let's roll down, that's it This is the single leg teaser So one knee is bent and the leg is extended out I want you to think of the legs being crazy glued together so that this does not move

If you have the foot too close to your hip, it's going to be more difficult to do So have a nice space here between your hip and your heel Good Now extend your arms out Missy's modification will be to put her hands on her leg to help her come up to her teaser position

Keep your ribs pulled in, reach your arms up, chin to your chest and roll your back up until you're sitting tall Pull the tummy in and curve the hips underneath you Roll down with control, vertebrae by vertebrae Keep you ribs in Don't make me get my hot sauce

Lift the arms up, chin to your chest, and roll up, sitting up tall, very elegant Now pull curl hips underneath you, control this movement from the powerhouse Excellent And bring your arms back Let's switch legs

And here we go Reaching with the arms, chin to your chest, and roll up through the spine sitting up tall Pull the tummy in, curving the hips underneath you, roll vertebrae by vertebrae until the spine is lengthened and flat One more time, reaching up, chin to your chest, roll up, use control from the powerhouse, and sit up tall Keep reaching with the arms

Pull the tummy in Curve the hips underneath you Roll down vertebrae by vertebrae until the spine is even longer this time Beautiful Bring your arms down by their side, and bend both knees

You might want to bring your feet a little bit closer to your now, take your hands underneath your legs, chin to your chest, and roll up to a seated position Take your hands by your hips and scoot yourself forward to your heels Open up your knees a little bit We're going to do the seal There's no modification for this

So Missy can do this with us Take your hands and thread your arm through grab on to the outside of your feet Now I want you to pull the tummy in Think about your powerhouse Relax your neck forward

Relax your shoulders Lift your feet off the mat and balance Now remember, you're going to pull your powerhouse in deeper right before your rolls, you have a smooth ride Here we go, four times, and roll back and beat one, two, three, and up, one, two, three, roll back, beat, two, three, and up, one, two, three Again, one, two, three, and up, smooth ride, pull your powerhouse in

One more time, and come up, stay there on your balance and put your feet down Put your hands by your hips and scoot yourself back to the center on the mat and congratulations, you've just completed Mari Winsor Pilates Express Style

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