Foundational Mat 4

Hi, I'm Kathi Ross-Nash, here for Pilates Anytime doing a 4th foundational mat that builds off the first three that we've already done. I want you to take all the things that you've applied in that mat and apply it to this mat. So you're gonna begin lying down. And remember we've discussed parallel planes in the teaser? Now we're gonna add it into your hundred.

And you're gonna enjoy the hundred in a way you've never gotten to enjoy it before. Take your two legs and your arms and lift them up. Lift the head up and move the arms and legs one inch down. Pull the stomach in, move them one inch down. One inch.

Hundred

Inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, two, three, four, five. Exhale, two, three, four, five. Inhale, two, three, four, Out, six, five, Four, three, two, one, Inhale, two, three, Out, seven, six, five, four, three, two, one, Inhale, one, two, Out, eight, seven, six, five, four, three, two, one, Inhale, one, out, seven, six, five, four, three, two, one, One, two, that's my way to count to ten.

Bend your knees in. Sit, lengthen the legs out for the roll-up with a hand-slide. Arms come down, head comes up. Slide your hands along the legs. Flex your feet.

Roll Up

Inhale, pull the waist back, reach for the legs. Exhale, crown of the head to the knee like in the tree. Roll all the way back. Oh this feels so good. Inhale, (breathing) exhale, all the way down.

Roll length in, and legs circle. Take your one leg and move it slightly out to the side. This is a stability exercise. I'm making my base a little wider to help with my stability. Bring the knee in to the chest.

Stretch it up, stretch it towards your nose. Towards your nose, towards your nose. Arms down, smooth circle, pelvis doesn't move. Don't move the box. Up to the nose, push through the heel.

Single Leg Circles

Around up two. Around up three. Around up four. Around up five. Bend the knee in.

Draw this leg to the midline. Stretch this leg in. Move it out to the side. Pull the knee in to the chest. Stretch it up, one, two, three.

Arms down by your side. Push through this heel, up to the nose. Around up one. Around up two. Around up three.

You will see that this gives such a great, stable base that you can really enjoy the circle. And around. And then as it develops, you draw it in to the midline. Two, and three. Think of a toddler walking.

At first they walk with their legs wide and then they walk with their feet in a single track. And good. Bend the knee all the way in. Bring the leg in. Slide right up into rolling like a ball.

Pull the stomach in, exit, and one. Inhale, exhale. Inhale, exhale. Inhale, exhale. Last one, press the heels together.

Rolling Like A Ball

Single Leg Stretch

And what's good for the one-leg is good for the two-legs. And stretch, pull the stomach away. And bend in. And stretch, notice that these exercises are much like my transition into rolling like a ball where I didn't move my bottom forward or back. I just pulled my powerhouse back and brought my knees in.

Double Leg Stretch

Single Straight Leg Stretch

Sit up. You're gonna take your hands and you're going to slide forward You're going to stay in this deep position. You're gonna bend the right leg. And pull the stomach back. Bend the left leg.

Spine Stretch Forward

Stretch, right. And just like when I did the open leg rocker prep in the other workout, my pelvis is not moving. I'm challenging the stability of my pelvis to get ready for the work of the core level without moving it as I move a limb. And roll all the way up. Pull the stomach in.

Hold both the knees. Bring the head down. Bend your knees. Reach your head further to the mat. And stretch the legs away.

Bend your knees, bring the crown of the head to the mat. And stretch the legs away. Pull the stomach back. Pull it back. Pull it back.

Pull it back. Bend the knees, stretch the head down. And pull it away. Lengthen yourself all the way up. Rock back and catch.

Open Leg Rocker

Stomach goes back. Rock back. And open the chest, like your teaser. And open your chest. Float your legs down.

Open your chest and saw, one, two, three, exhale. (exhaling) Turn, one, two, three, squeeze the lungs out. And one, two, three, exhale. (exhaling) And one, two, three, exhale. Bring it center, draw the legs together.

Saw

Single Leg Kick

Kick, kick, seven. Kick, kick, eight. Kick, kick, nine. Kick, kick, ten. And press back, on your hands, pull the stomach in.

Child's Pose

Neck Pull Variation

Inhale up, long waist, exhale over. Sit up as tall as you can and keep the waistline long as you roll. Keep it long, keep it long, keep it long, and down. Inhale up, exhale over. Lift all the way up.

And lengthen, lengthen, and lengthen. Slide onto the right side of your body. Remember all the setup, the house for the mouse, the long leg, the heel down, for your side kick series. Bring both legs forward, hand is here. Leave it hip height.

Forward and Back

Back, back. Kick, kick, four. Back, back. Keep that lift. Five, back, back.

Six, back, back. Nice lift. Seven, back, back. Eight, back, back. Leg on leg.

Up and one, and two and down, and three, keep the lift. Four, five, six, seven, and eight. Bottom heel down, circle. Circle to the heel one, keep this lift. Circle two, circle three.

Lift and Lower

Circles

Forward and Back

And three, three. And reach, reach. And four, four. Bottom heel of this leg down. Five, five, reach.

Six, six, keep the range of motion small so that you can control your box. The whole foundation is to build the stable foundation before you let it go crazy and go all over the place. Up, up. And last one. And leg on leg.

Turn it out. Lift it up, flex down, one. Lift it up, flex down, two. Lift it up, flex down, three. Mouse for the house, and four.

Lift and Lower

Circles

Because it's teaser time. So this is a nasty variation that Ramona used to teach, not my fault. But it's actually probably like the nastiest one that I know. Not really. So, you're gonna come up to a table top where your low back is on.

Teaser Variation

Position one, only the low back. Legs are at table. Position two, arms are parallel. Position one, low back in table. And bend all the way in.

Position one. And two. And one. And home. Position one.

And two. And one. And home. Position one. And up.

And one. And home. Sit up for your seal. Loop through. Lift them up, press 'em, and roll back.

Seal

Roll back, one, two, three. Last one, roll up, one, two, three. Draw your legs together. And have a great day.