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Hi, if you're watching me right now, that tells me you're in the mood for some advanced mat work. So let's do that. Look after yourself, modify if you need to. Sitting up, hands behind the thighs, close your eyes or don't. But I'm going to close mine and as I close mine, I'm going to bring myself into this space. I'm going to use my arms to feel that I'm encouraging my spine in a lifting and lightening manner. I'm gonna drop in, let go.
And in here I've opened my eyes. Now exhale, rack, rock, rock, rock, rock, rock the pelvis back round the spine. Sorry, I'll get my words together hopefully. And Ilan, game lifting, lifting, lifting an extra round. So I always like to remember,
Rounding and Lengthening
Half Roll Back Variation
Take the fast and lift the body and extend the spine.
Half Roll Back w/Rotation
One more right center. Left Center, Rural Iowa. Lift up with the arms. Take the arms out. Bring the arms forward as you around the spine and rock back. Finding the lower back on the mat. Lift the right leg and a and the left and a and the right and a and the left. As the fat comes to the body, press the chest.
Half Roll Back w/Leg Lifts
To the thigh and one more and list up.
Criss Cross Variation
Rotate left. Lift the left leg. Find Center. Rotate right, lift the right leg. Press the chest in the thighs towards one another. Reach the arms past the FAQ. Maybe just skimming the arm with the side of the thigh.We'll do one more to each side. Rotate you rotate center. Inhale, lift up. Yeah, reach up and take the arms out. Take the left arm towards the right arm and roll down that side of your body. Reaching the arms just off center of the legs. Open through center. Go the other way. Lift up that side of the body. Sit all the way up to straight and unwind.
Circular Roll Back
Go the way you just came right hand to left hand XL to roll down. Open the arms. Reach across. Roll all the way up in rotation and unwind. Let's do one more to each side. Rotate going back down the right side of the body.
Opening in the center, right hand comes to the left. We will up the left side of the body all the way up, up, up, up, up, and we unwind. Right hand comes to the left. We rolled down the left side of the body.
Find Center, roll down.
Bridge
Feeling the head stretch in opposition from the orientation of the pelvis, which is reaching out towards the feet last time. [inaudible] and inhale and exhale. Taking the body down, down, down, all the way. You can take your arms out to a tee position. If you're on a high mat like me, I like to wrap my arms around and get stretched through my chest. We're going to lift one leg followed by the other for the spine. Twist. Inhale, lifting off one hip onto the other and back. Inhale, lifting off one hip onto the other, keeping the knee side by side. So we're moving the spine in a lot of different directions.
Table Top Hip Rotation
Getting it ready and warming it up. Yeah, in, yeah, and and India. Maybe you'll notice that without losing stability in your shoulders, you're able to take your knees a little further each time. Maybe not, but it's something to think about. Not Required. Just something to think about. Pulling the abdominals away from the knees all the time.
Abdominal Curl w/ Pelvic Curl
The hell of us are going to pull the pubic bone in the nose. Together we're going to lower the pelvis and try to bring the chest a little higher. Are going to take the body down. Here's another thing to think about. I'll tell you when to think about it when I'm thinking about it. Not yet. Press down into your feet. Curl the pelvis. Now as your pelvis is coming down and your chest is trying to lift higher, try to feel that your feet are getting lighter and and excellent to lift.Nobody pushed down in the feet to lift the hips. We lower the pelvis. Feel the feet tried to lift. They can't. They're stuck and me go down. Everything has a home here. Lift up, curl lower the pelvis. Take the hands to the thighs, deepen into your position.
Lower back is connected to the mat. Let go. Take the hands back in here. Exhale, turn and send to turn.
Abdominal Curl w/ Rotation
The two sides of the rib cage is trying to trade places. We go again. Again, one word to eat. Roti center, rotate center. Lift one knee, lift the other knee. Take the arms to the hips. Take the arms up, take the body down. Exhale, head, chest, arms. Reach up, stretch the legs in here. And next three week, Ben, two, three, four, five. Stretch two, two, three, four, five. Stretch three, two, three, four, five. Stretch. Next three. We left up to three, four, five. Push away. Up. Two, three, four, five. Push away.
Hundred
Up to three, four, five. Push away. Two, two, three, four. Oh, I suggest three. We have to do one more to make it a hundred. So there it is. Push away. Bend the knees, put the feet down, stretch your legs out along your mat. Lower your head and chest. Bend your right knee. Lift your right leg, flex that foot.I'm going to take my arms back into that open position. We're gonna lift the pelvis, circle down, around and up. Lift the pelvis down around in, up the opposite leg. The one on the mat, it's being used as an anchor last too. So it's like spine twist with a little bit of gravitational pull. Goody. Anyway, open down across the body and center out down across the body and center and out. Cross center.
Single Leg Circles
Cross [inaudible] center cross slowing down in that stretch, bringing the pelvis down with the obliques. Bend that knee, hold onto it with your left hand. Bring your leg across your body to the left. Come back through center. The right leg goes straight, left knee bends, stretches up and flexes. Lift the pelvis down all around and left. Feel the relationship between the movement of the pelvis and the weight of the sigh and the connection to the center of the body. One more. Stop. Reverse down across. Pull the pelvis down, out, down, across, and back. Down.All Cross and back. Last two. [inaudible] down, across and back. Last one down across and bend the knee. Hold the Romy in the right hand, twist to the right, come back through center. Reach your arms over your head as you stretch your leg out. Inhale, head and chest. Sta. Exhale, roll and inhale and exhale. Roll down. Reaching the feet away and back and head and chest.
Roll Up
Spine Twist
Center and twist. As I opened my arms, I think I'm getting taller and twist. Take the arms forward up overhead around behind you. Onto the mat. Press Away with your arms. Think about the middle back working here. We go into the back support, push down into the heels, lift the pelvis, lower the pelvis, keep lifting through that mid back. Stay very focused in the abdominals. XLF
Leg Pull Back Prep
And Dan, then the knees reach for the ankles rolling like cabal. Here we go
Rolling Like A Ball
We're rolling down onto the mat. Slowly lift, control, control, Nisa about the
Double Leg Stretch
Single Leg Stretch
All those are wide had comes with the body. Meaning I'm not turning my head in my hands. I'm holding my head and my hands and I'm turning from my waist. Both knees in all lift, a little higher. Place your feet down on the floor. Place your body down on the floor. Bring your arms along your sides.
Criss Cross
Take a breath. Exhale, press down into your feet, lifted the pelvis up off the mat. Stand on their right leg. Lift the left leg, straighten it and take it down and back. Push and pull. Push and pull. Last to keeping the hips high. One more. Hold that leg up and now press up and up and up and up and up. Then the left knee, put it down without shifting anything in the body.
Shoulder Bridge Variation
Lift the right leg, stretch it up. Take it down, pull back one dow, pull back to keep the back of that moving like very controlled. One more. Hold it up and lift. Lift, lift, lift, lift first and then knee level out. The pelvis is with one side has draw. Take your arms over your head.
Reach the arms in this far in opposition. Lee, as you work through the, the rounding of the back, rounding of the back, getting deep into that lower spinal space. Bring the arms down, bring the legs up, stretch the legs out. Lift to vertical x to rollover.
Roll Over
Open Leg Rocker
Lift the spine in here and take [inaudible] the body down. Exhale and lift back, fitting up taller, lighter, Moret, eas and India, and exhale. What I like to try to play with in my own body and my own practice, I'm just share a fun fact about me is even if the work is very difficult, try to see how easy I can make it. It's not to say I don't try hard or look deed. It's not what I'm saying at all. What
Spine Stretch Forward
Flatten out the back. Reach back, lift up. One more. Exhale, reach down.
Spinal Flexion and Extension
Inhale, rotate. Exhale. Re take the body up. Open and center in Hera. T take the body down. Left out and up. Open and center.
Saw
Rotate. Think of the head reaching out and not as the opposite. Chest reaches down and forward. Lift up, open and center. One more reach.
Go just outside of the opposite foot. Uh, open center. Step the feet together. Hands behind your head. Point your feet. Lift your spine. Hinge
Neck Pull
Reach down. Lifter. Stretch forward. Hinge. Tuck under left. Huh? Stretch. Flooring one more
Don't go all the way. Just find your lower back. Lift your left. They take it in your hands and we go po, Po and we change Po, Po and ICI.
Single Straight Leg Stretch
Bottom like presses. Top like pools and with rotation. My friends. Pool Pool.
Scissors w/ Rotation
Stretch one leg than the other. Like your head come down. I'm going to shift to the bottom of my mat. Can join me if you're on a high mat. If you're on the floor, not necessary. Bend the knees, bring them to the chest. Hug the knees to the chest, lift the knees, arms come down, stretch the legs out, lift the legs. Exhale, take the legs over. Take the arms around, holding onto the right foot. Start extending through the spine. Extend the leg into the air so you reach out, reach, reach up, not just with the leg but with the body.
Control Balance
And then we change and we go pull. Pull.
Jackknife
Reach for your feet and your holds.
Teaser 1
Now take the arms down and take the legs to the right and the arms to the left and center and switch. Rotate pelvis and spine. One more. One more center. Knees Bend, knees open. Just lifts. Let the hips rock into anterior tilt or arch.
Teaser Variation
Let the pelvis rock into a posterior tilt or a tuck. Come back up.
Side to Side
Okay. And Oh and back.
Forward and Back
One more. We're going to take the light to the battery. We're going to rotate the body. Take the arm in opposition, find a stretch and then lift that like
Lift and Lower
Sit onto it, onto it, all the way onto it.
Side Bend
Forward and Back
Lift and Lower
Maybe we need sticky. Now I have my sticky. Better safe than, sorry. Here we go. We go up and into the twist. We stand back into the feet. We reached down across towards that back foot.
Side Bend
Side Bend w/ Twist
We're going to do a little rotation here. Then we're going to come around to the other side with the length.
Mermaid
Yeah. And back and bend and, and yeah, and back. And
Side Bend w/ Twist
Mermaid
Across and across. And across. You can either put your foot down or you can coat it in the air while you do three more pushups.
Push Up
Spine is long. Heels lift. Take the body through, right leg lefts comes into the body and back into the body and back into the body and back in, out across the body and back in across the body. And back in one more like stays in the air, goes down onto the mat. Three pushups, one, two, three. That's as much more difficult for me. Could you tell by my breathing?
Plank w/ Knee Bends
No, you're gonna listen. Yes. In a roll of the spine. Forward in the bend the arms to the point that you feel like you're absolutely in control. Drop the knees. Drop the body. Lifting buddy up onto the elbows. So we pushed back with the elbows. We use that pull back with the Elvis to bring the spine up in forward.
Push Up
We lift the naval just off the mat. We lift the legs, hold the back extension and we go kick, kick, kick, kick, kick, kick, kick, kick, bop, bop, bop, bop, bop, bop, bop. Bop, Bop, bop up. Inhale. Exhale. Inhale. Exhale both legs out straight. Turn your face this way. Hands behind the back. You can lay your face down all the way. We'll go pull, pull, pull and stretch Paul Paul. Well Hurry Cha.
Plank w/ Knee Bends
Cool. Paul, Paul and Cha and Paul. Paul, Paul recheck. Last one. Pull, pull, pull, reach out. Take the arms around and India, two, three, four and exhale swimming. Three, four. Inhale, two, three, four. And exhale. Two, three, four and one, two, three, four. An extra two, three, four.
Push Up
Press the arms down. Lower the lengths. Press up onto your knees. Keep the arms there or let them come with you a little bit. As you sit down towards your feet, roll the body back forward over the arms. Bend the arms, lower yourself down. Place the forms down on the mat. Prepping for this one dive, we're going to slide the scapula down. Lift the head, start to lift the chest. Press with the elbows, lift the elbows up, lift the spine.
Single Leg Kick
Double Leg Kick
I'm going to do the real deal for you. What you want to think about utilizing the momentum of the movement. Utilize your arms. Utilize your legs. Here we go. We dropped down. Arms, legs, arms, legs, arms, legs. That's enough. Whew. And we sit back. Let me take the heels, the hips back to the heels. Look how crooked I am. Now.
Swimming
What does that say? I'm not perfect. We're gonna roll this. Fina are going to drop the hips through. We're going to lift the chest through the arms.
Child's Pose
Pull your stomach into your spine and sit back towards your feet again. Yeah. Curl the spine through a silly ripple through the spine. Moving through. Flection into extension. Hyper extension actually, but supporting that from the front and the back sides of our body. Push into the knees. Push into the hands. Reach back. Yeah. One more.
Swan Prep
Swan Dive
We're going into the boomerang year. We feel the low that come down. We lift the legs up and over. We roll over.
Child's Pose
Flexion to Extension
Boomerang
Seal
Make it better every time. That's my advice to myself. One, two, three. Enjoy it for yourself if you wish. And one, two, three and back. And one, two, three Oh analyst, last chance to make it even better. One to three and back. One, two, three. Oh and Ah, and we take the feet down and we shift the pelvis into a comfortable seating position. I'm allowing my knees just drop out to the sides. Feel free to do whatever feels most comfortable for you. I want us to just take the eyes forward and the left side arms and I'll just share the image that I have with you.
Arm Circle Variation
It's a sparkly ocean. Looks like diamonds on the water. It's beautiful. Take the arms out. Take this spine for it. Let the spine come up light like it's moving through water. Bring me arms with you.
Take the arms out, maybe lift his sternum if that feels good to you. And take the arms forward. Gathering energy, letting go of tension last time. Okay,
We're coming from the inside and a big India and a big ax. Yeah. Yeah. And then open your eyes and um, be grateful you have a moving body that's alive that can do that stuff. I am. Thank you.
Pilates with Meri Rogers: Advanced Workouts
Mention
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Meredith Rogers (Teacher) |
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Adele |
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Pepa G. Molina |
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Gamze D |
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Marissa |
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Yaroslava S |
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Gia Calhoun |
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Bruno |
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Gisela G |
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lenaterlaare |
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Lesley Muir |
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Ivan Z |
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Zofia R |
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Norita |
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Perren S |
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Laurence F |
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Zsuzsi C |
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Roberto Martínez González |
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Lauren Thornton-Brown |
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Gary M |
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Laura C |
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Joanne D |
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Elizabeth D |
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Jane N |
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Eleni K |
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Kerry H |
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Ashima R |
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Hanna K |
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Marisa S |
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Paola Delfino |
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Tiffany DeMartin |
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Shannon E |
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Annette W |
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Madeline B |
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Nicola F |
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Therese C |
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Simona rosa F |
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Charlotte F |
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Tamara G |
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Katia B |
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Kathleen Fitzgerald Henry |
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Anne P. |
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Jenny N |
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Denee D |
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Jill S |
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Laura M |
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Val R |
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Cindy K |
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Ira R |
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Emma W |
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Ewa D |
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Margie N |
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Josette Wehbe |
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Mia A |
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Alison Lloyd |
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Melissa G |
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