hi and welcome back to trifecta Pilates if you're new here my name is Beth today we're going to be doing a Pilates class utilizing one of these small squishy balls utilizing a small props such as this really makes some of the exercises more challenging and helps us find deeper engagement as well if you're ready to get started join me on the math we'll get started with our pelvic curl exercise placing the ball between the inner thighs squeeze in as much as you'd like on the ball as you exhale curl the pelvis and spine off of the mat and inhale rolling right back down again continue this at your own tempo now with the ball the more you squeeze in on it the more activation you're going to get with the inner thighs so if it feels too intense back off a little bit if you want a little bit more inner thighs squeezing a little bit more firmly we'll come back to the pelvic curl exercise it's making it a little bit more intense for the back of the legs but for right now really focus in on the inner thigh engagement and one last time to exhale curl up and roll right back down keep your pelvis as light as you can on the mat and extend one leg take the foot down switch sides extend the opposite take the foot down keep squeezing and narrowing in on that ball try not to let the pelvis shift so just let your inner thighs do a lot of work here to keep squeezing and on the ball well do one more time each side for one and one next time you exhale take both feet up off the mat inhale if you can toes try to top down and lift right back up again toes tap down continue you can keep your hands on your pelvis if you'd like like I am that can help you bring more we're going to Center trying to keep the pelvis really still our arms can be by your side range of motion and the legs is really up to you so no movement and the spine just letting the hips free up inner thighs still working one last time keep squeezing on the ball arms come by your side inhale rotate pelvis to one side squeeze in more exhale come Center switch it out inhale rotate opposite side and exhale come Center keep squeezing and narrowing in on ball here one more time each side after your even one side compared to the other stay center roll yourself up to a seated position if you can straighten your legs so legs nice and straight still squeezing and on the ball take the hands behind the head and rotate rotate Center switch sides breathing in and out breathing in and out lift and lengthen up tall here the entire time reaching taller one last time stay Center bend your knees keep squeezing in on the ball you're gonna rotate to one side curl back to that side come right back up Center switch it out rotate curl back coming up and Center keep squeezing in on the ball your inner thighs are not feeling a little bit of fatigue then you can probably squeeze in a little bit more you want to make this workout effective one last time stay Center you're gonna take the ball out and take it behind you on the mat so just take it behind you on the mat roll yourself down about middle to upper spine on the mat extend your legs now as you're on the ball here reach your arms forward and if you'd like extend your arms to the ceiling and let your spine stretch over the ball this should feel really good for your spine but does not you don't stretch over the ball okay reach your arms back up to the ceiling and exhale curl in a roll forward off of the ball going into our roll up inhale stretch forward and roll right back down easing your way back onto the ball reaching and extend over you do want to take this slow so I just felt my balls slide a little bit when they rolled back down to it so you really want to make sure that your spine is on the ball and then you have that little extension over so it doesn't go slipping out from underneath you one last time whenever we can add extension into our practice it's really nice for our body reach your arms to the ceiling and do a little curl up and they want you to stay connected to the ball but try not to press any weight into the ball see if you can find that where you're really connected on the ball but it's like you're almost hovering above it then do a little curl up into yourself roll back down just a little bit curl up roll back down a little bit so really refine movement here breathing out breathing in strong with your legs we're feeling the work all and their abs right now two more times four to roll all the way up giving yourself a nice stretch forward sitting up nice and tall start rolling yourself back pausing we're gonna take the ball out reach the arms forward and roll all the way down onto your mat arms reach up to the ceiling here give a gentle squeeze in on the ball the entire time stretch through one foot and to reach that leg up to the ceiling I want you to think about the size of your balls since you can see it that's the size of lady circle I want you to do two so pretty small breathing in and out so very small circle think about the toes tracing a circle up on the ceiling two more times and then reverse the direction breathing in and out small circle a lot smaller than we may typically do see how this is for you one last time bend that knee into your chest curl up bend the elbows and rotate to your bent thigh do little pulses curl up and up breathing out and then so a little bit more work for the obliques legs sing really still three and two last one Center let both legs be long arms reached back up to the ceiling here and extend the opposite leg up taking a breath for yourself here and going into the small circles inhale to exhale those teeny tiny circles smalls maybe we could possibly go of course a lot smaller than normal just notice how your body is reacting with the arms up to the ceiling and the smaller circle for today reverse the direction breathing in and out strong with that bottom leg pelvis stays still here it's gonna stay still when we go into our criss cross variation so bend the knee now lift the opposite leg up bend the elbows rotate to the bent knee little pulses we curl up and down pelvis stay nice and still keep breathing three more little pulses so we pulse pulse last one got and pull both knees into the chest release down you can take the ball underneath your feet we're coming back to that pelvic curl what we got started with arms by your side inhale and as you exhale curl up be much more challenging with the feet on the ball compared to between the legs and then roll right back down onto your mat and repeat exhale to curl up inhale to roll down feeling more work in the back of the legs two more times four two one last time pelvis stays down just as needed with your feet on the ball and just go back to extend one leg and then extend the opposite leg and then continue just want you to get comfortable with one foot on the ball and one leg extended off then try single leg variation if we can so let's keep one leg extended off you can bring it up to the ceiling awesome press down evenly into the foot that's still on the ball as you exhale single leg curl up oh that feels like a lot of work roll right back down sing a leg to curl up rolling down I want you to tap into your breath a little bit more here so when we do challenging work breathe deeper two more times four two and one last time for one very nice switch sides opposite foot to go onto the ball extend the leg that you were just working up to the ceiling if you can it will give it a little stretch that way and that's no curling up and down curling up and justing as needed the ball is Vil wobbly two more times one last time very nice take both feet down extend the legs away from you take the heels of the feet on the ball arms reach forward exhale roll yourself up giving yourself a forward fold now feel your legs press down into the ball keep them pressing into the ball and roll yourself down so let your legs be heavy on the ball as you roll down arms just to the ceiling for right now and repeat exhale curl up try to press those legs down I really want to lift try to press those legs down again curling down onto the floor arms ceiling inhale here we're going in 200 now so press down on the ball curl up pump your arms breathing into the nose out through the mouth press those legs long and low into the ball so we keep activation in the back of the thighs deep breaths keep one leg pressing opposite leg lifts let the free leg lower on down squeeze and engage the legs together and opposite leg lifts up now but one side does the second side gets to do both legs press down one more deep breath cycle here breathing in through the nose and out through the mouth very nice releasing yourself down onto the mat for a breath and as you exhale rolling back up to a seated position sitting nice and tall take the feet off the ball and they come side line so ball is positioned between the lower legs this time we have it to start with between the high upper legs now lower on the legs squeeze and narrow in and up on the ball as you exhale lift both legs up lower the legs down and exhale lift both legs up lower the thighs are right back down so long stretching motion with the legs as your obliques are really working here to lift on to lower will do two more times two and we'll keep the legs lifted for one little presses in on the ball squeeze squeeze squeeze more activation now with the inner thighs as you squeeze squeeze for two and one let the legs lower down you're going to roll that ball up just so your hand can press on the ball so the hand is pressing down on the ball getting more arm activation lift the top leg up we're going back into those small circles breathing in and breathing out so the small circles that we did on their back now we're just doing laying on our side different muscles will engage this way reverse the direction breathing in and breathing out pause with the leg flex the foot bend the knee in towards your chest keep pressing it on the ball and push the leg to straight breathing in breathing out I want you to really engage the muscles make this exercise effective so imagine my hands is on your foot and when you try to straighten your leg I'm resisting you so the back of the leg is really engaging one last time let that leg lower down squeeze the legs together and push up go right back down again the bottom arm can help you a lot or it can just kind of slide along the floor whatever you need push up and down two more times to push and down one last time to push and very nicely on your opposite sign on the mat we're going to take the ball once again blue near the ankles lowering on down taking some breath here inhale as you exhale squeeze and lift the legs lowering down so see if using the ball low between the legs helps you feel more connection of legs into the obliques so we're connecting the leg lifts who are sent to your body that's so important two more times four to keep the thighs lifted one the little presses again press press press and if you can't do the presses with the legs lifted let the bottom legs stay down and go into those little presses make the class work for you last one good gonna bring that ball to you so the hand can press on the ball press firmly down with the top leg going into the circles once again breathing in breathing out and as you're pressing on the ball we just want to try to not let the chest and neck take over so really feel the back of the arm working the back of the shoulder collarbones staying wide reverse the direction breathing in breathing out pause at the leg flex the top foot you're going to bend the knee push just straight again imagine my hands pushing into your what as you're trying to straighten the leg more activation than in the back of the leg area that we really want to be strong two more times and one last time top leg secures to the bottom leg and bring yourself up push up go right back down again to push and coming back down exhale push lowering down this could be small like a big bigger two and one last time for one awesome ruling onto your stomach I'm going to put the ball in your store them or a long the sternum here so have a position where hopefully it feels relatively comfortable legs secured down into the floor arms by your side here in like a goal post position press down into those thighs and then just lift your arms up see how that feels with the arms lifting up off the ball or so you excuse me off the floor and inhale lift your spine imagine up off the ball and then lower back down again now continue and if you're like me the chest won't lift all the way up off the ball but I become lighter on the ball and then I try to put less weight down on the ball when they lower back down so really working the back of the body here stay lifted keep breathing so we're as light as possible on the ball press down into the feet straighten one arm in front of you and Bend reach and extend the opposite and Bend and keep moving breathing in and out breathing in now as you continue I bet that you're letting your chest be heavier on the ball keep lifting up and off the ball we just have one more time each arm for one and one very nice come on the bow like the spine take a little rest and then take the ball back behind your legs you're squeezing on the ball hands come together forehead on the hands my head will be lifted so you can hear me more clearly keep breathing I just want you to squeeze on the ball and then release a little bit so squeeze in on the ball and release breathing out and in so really getting the back of the leg again to engage now let's squeeze stay squeezing and on the ball and try to lift the thigh up lift the thigh up keep squeezing in on the ball I just as you lift the thigh up breathing for two and one I'm gonna take the ball extend the leg and let the ball reach in front of you arm extended on it opposite arm extends as well the free arm and opposite leg inhale lift up as you press down on the ball and lower down one arm one leg inhale and exhale that nice long reach and lower down one last time long reach and lower down very nice let the ball find the opposite leg hands come together take some breath for yourself here and whenever you're ready exhale squeeze not on the ball and little release squeeze in the ball and release feel that engagement back of the legs two more times like this for to keep squeezing out on the ball low press up and down press up and down I really like doing this exercise laying down the mat because I can feel if my pelvis is starting to rotate keep the pelvis square two more times two and one then take cool to the ball again reach the arm and lay arms forward legs back press down gently on the ball learn to leg lift lower down use that breath breathe in and out reach longer as you lift and lower one last time lift and lower tight we're gonna take the ball now with both hands and reach the chest imagine forward to the ball leg stay down roll the ball towards you and lift your spine the spine extension exhale lower back down again repeat inhale exhale now you can really press on the ball and make it very supported where you can press less on the ball and make it more work for your back so what do you need today to tap into that more support less support one last time very nice sing down and then let's come up and have a seat on your mat so having a seat on your mat squeeze and on the ball where we got started with it so between the inner thighs here reach your arms forward exhale curl and roll your spine down onto your mat all the way down arms by your side take a breath or two for yourself here keep squeezing in on the ball and pull that ball up into the belly imagine legs reach up towards the ceiling and reach the legs forward to any degree bring the legs back up again exhale inhale reach the legs forward to any degree and exhale bring the thighs back up again keep squeezing in on the ball so inner thighs apps we work the back and up so this is not a back exercise one last time very nice bend the knees grab behind the thighs keep squeezing and on the ball as you roll yourself up so your spine and legs thighs anyways were in a V position see if you can extend the legs keep squeezing on the ball and then bend the knees roll yourself back down again exhale squeeze squeeze now you can continue with the hands of course curling up and squeezing if you like extend the legs so many options bend the knees and rolling back down again one last time curling up with or without the arms extending stay up if you can hands behind the thighs or arms reach forward press press squeeze squeeze more inner thigh is more connection to your abs breathing in breathing out keep lifting your chest and collarbones up four three and two and one bend the knees coming on to your forearms we're definitely not resting it lift your chest up pull the ABS in squeeze in on the ball tie is reach away from your belly bring the thighs back to your chest bring the thighs away and back and we're still in the ABS squeezing pause now you keep your knees bent or extend your legs three more times reach forward squeeze reach up inhale and exhale this should be challenging one last time we're going to go back to bat legs rotate to one side really rotating the pelvis come back Center rotate opposite sign and Center using the breath inhale and exhale we're going to combine the rotation and the legs forward so rotate to one side circle the thighs forward circle around and Center two more times in the same direction this should feel really good for your back and engaging inner thighs to ABS pause up reverse it four three and to last one staying center come up off those arms we're going to take the ball back behind the thighs squeeze in on the ball the best you can take hold of the ankles take some breath here we're gonna try rolling like a ball here breathing in and out keep squeezing in on your ball two more times one last time very nice let the ball come off to the side and coming up unto your knees on your mat so the last few exercises we were really working with kind of a tight hip position so let's take one foot in front of you press down into the top but the back thigh and just give yourself a little thigh stretch here in the back leg taking some breath opening up through the hip steadying the breath one more breath here and switch your sides so opposite foot comes forward taking some breadth for yourself here remember whenever you're in this position I want you to check out that front thigh okay knee over ankle it could be a little bit behind but let's try not to have the knee in front of the ankle okay it's not necessarily great position to train your body to be in all the time keep breathing opening up through that hip we're going to want the hips to stay open for the last exercise I want to squeeze in one more exercise today so let's come onto your knees you're going to take the ball right under your sternum imagine it's Bend there before it for our spine extension so we're going to be doing let's be on our knees unless you know you can rock push-ups Pilates push-ups without your knees can your plank position I want your elbows to skim your body and we're going to hover above the ball as you inhale tap the ball and exhale push back up the hips are staying open inhale exhale push the abs are staying pulled in so no sway back here we move down as a unit and press back up the back of the arms the triceps the shoulders that is what's working one more time inhale exhale to push up go ahead take the ball off to the side have a seat then allow the eyes to close taking some breadth for yourself here in the seated position breathing in through your nose still and exhale through the mouth feel yourself sit right up on top of the sits bones keep breathing so you softly allow the eyes to open and let me know how that class went for you today adding something as simple as this little ball one makes exercises sometimes a little bit more fun but is a reality check like what muscles did you really feel engaged in a different way because we were pressing in on this ball that was a little bit unstable as always I hope you have a beautiful day and can join me on the mat soon