Day 4: I am Adaptable

Welcome to day four of the challenge. Today's theme is "I am adaptable". Let's start here with your feet parallel, and lined up directly underneath your hip points. Stack your hands one on top of the other, behind your head, and press the back of your neck towards the wall behind you, side your shoulders away from your ears. As you lift your powerhouse, roll to the outer edges of your feet, roll to the inner edges of your feet.

Do that a couple more times, outer edge, inner edge. After you do the last one, try to find balance between the two sides of your feet. From here, lift all 10 toes off the mat. Press the mound of your big toe into the mat. Press the mound of your small toe into the mat, and then lengthen your toes down, gently press the pads of your toes into the floor.

Feel the ball of your big toe, small toe and the center of your heel. Grow taller. We're going to start with some foot work. So keep pressing the crown of your head, up towards the ceiling and bend your knees. Feel the length of your feet, and make sure you have equal weight on all three corners of your feet.

Lift your navel up towards your hands, to come up to standing. Press your head through the ceiling, as you bend your knees, imagine you're sliding your back along a wall. Pull your navel up towards your hands to lift. As you bend your knees, press your head up. Shoulders are right over your hips.

Lift your powerhouse to come up to standing. One more. Bend your knees, pressing your head through the ceiling. Now lift your powerhouse in order to straighten your legs. Keep that lift in your powerhouse.

Pull your hip points up towards your ribs, and curl your heels forward into your Achilles tendon. It makes you feel the ball of your big toe, and small toe on the mat. Press your head through the ceiling, and heels through the floor. Again, pull your powerhouse up, like you're lifting your navel up into your hands. Curl your heels into your Achilles tendon.

Can you grow taller? Reach to the ball of your big toe and small toe. Press your heels and tailbone down. Head up, three more. Pull your lower abdominals in and up.

Curl your heels up, and then press your head through the ceiling, to lower all the way down. Last two, scoop your powerhouse in order to lift. Pull your lower abdominals in and up to reach, your heels down. Head through the ceiling, final one, curl your heels forward. Pull your navel up towards your fingers, and then grow six inches taller, as your heels reach into the floor.

Reach your arms up towards the ceiling and forward. Turn into Pilates stance. Stack your forearms. We'll do a traditional descent or meet me on the mat. Bend your knees and still grow taller through your spine.

Send your elbows and chin forward. Hips back. Keep your heels pressed together. Scoop your powerhouse lower with control. Scoot back and lie down on your back. We're going to play around with the hundred today.

So start with your knees into your chest, scoop your powerhouse. Reach your arms up towards the ceiling. Curl your head and shoulder blades up. Can you curl up even more? Try to touch the wall in front of you.

Start with your legs straight up, press your inner thighs together and pump. Inhale two, three four five, and exhale, two, three, four, five. Big pumps, two, three, four, five, and exhale, two, three, four, five. Legs up abs down. Exhale. Two, three, four, pause.

Pull your powerhouse back. Reach your legs forward to 45 degrees, and keep pumping. Inhale, two, three, four, five, and exhale, two, three, four, five, inhale, two, three, four, five, and exhale, two, three, four, five. Two more sets like this. Exhale. Two, three, four, five.

Inhale. Two, three, four, five, and exhale. Pause. Pull your navel back. Reach your legs forward. Can you reach your legs forward and curl up higher, and then continue pumping.

Inhale. Two, three, four, five, and exhale. Two, three, four, five, Pull your waist back, and your legs forward. Two more sets. Two, three, four, five, and exhale. Final one. I'm going to rock up. Place my feet under the strap.

Set yourself up for the roll up. Lie all the way down. Reach your heels forward. Waist back, arms go up. Inhale, roll up. Exhale round, forward.

Pull your waist back. Roll down one bone at a time. Again. Arms, go up, pull your hip points back. Dive your head through your arms. Pull your waist back.

Roll down one bone at a time. One more. Arms go up. Inhale. Pull your powerhouse back. Head goes forward. Stay here, press your thighs down, lift your waist.

Roll up to seated. Tree. Take your right foot out from underneath the strap, or bend it. Hold onto the back of your thigh. Lift up and notice if you have equal weight on both sit bones, then float your foot off the floor.

If you need to bend your left knee and place your foot flat, do that. Stretch and bend, stretch your leg, grow taller. Lift the bones in your back, and then grow taller. One more. Press your head up. Hold here. Walk up and grab your ankle.

Lift your chest up towards your toes. Ground your sit bones. Flex and point three times. Keep the lifting your powerhouse. From here, press your left side down.

Lift your spine and round forward. I'm pressing this side down towards the floor, and lifting my navel to the top of the wall behind me. Pull your powerhouse back, and roll back, I'm reaching my right sit bone, and my left inner heel forward. Push your right thigh forward and down, in order to round forward. Again. Lift your waist.

Reach your right sit bone and your left inner heel forward, and then exhale. Your waist wants to stay behind and you round forward, adding on, press your left leg down, round back. Reach your right leg up towards the ceiling. Pull your waist back and roll all the way down. Curl your head and shoulder blades up off the mat.

I'm pushing my thigh into my hands. I climb up my leg, round forward. Sit all the way up into a tall seated position. Bend your knee. Slide that foot underneath the strap or just straighten it, and then bend your other knee, sit up tall, make sure you have equal weight on both sit bones, lift up to float your foot up.

Stretch and bend. Keep growing taller. Walk up, grab your ankle, lift your chest up flex and point. After the third one, lift your waist, bend your elbows and round forward. I'm pressing both sides down, pulling my navel to the top of the wall behind me.

I lift my powerhouse to rock back. I'm sending my left sit bone and right inner heel forward. Pull your waist back, as you press your left leg forward and down. Two more. Lift your waist round back, pressing your right thigh down, left sit bone forward.

Pull your waist back and round forward. One more. Notice I'm maintaining the shape of my spine. Hold here. Press your right thigh down. Left leg up.

Keep reaching your left leg up, as you walk down your thigh, roll up, curl your head and shoulder blades up off the mat. Keep pushing your thigh forward. Pull your waist back, thighs forward waist back. Round forward. Sit up as tall as you can on your sit bones.

And then you can bend your knee. Lie down on your back for the roll over. Press your arms into the floor like chest expansion. Pin your waist. Reach your legs forward and up.

Press your arms down, roll up and over. Open your legs. Pull your waist forward as your legs reach back, and then circle your legs forward together and up. Press the backs of your upper inner thighs together. Open.

Pull your waist away from the reach of your toes. One more this direction. Press your arms down, hips up. Open. Press your arms down. Send your waist forward. And then you reverse, you open legs, go up.

Roll over one bone at a time, lift your hips up, gazes up, press your legs together. Pull your waist forward. Reach your arms forward. Slide your head off the back edge of the mat. Two more.

Pull your abdominals in and up to roll. Press your legs together. I'm sending my chest away from my chin, to roll all the way down. One more like that. Roll up and over.

Press your legs together. Now melt your chest bone down first. Pull your waist forward. Press your upper arm bones through the mat, like your chest expansion. Pull your waist back.

Reach your legs all the way down. Single leg circles, right leg goes forward and up, left leg flexes. Really reach through this heel and press your head back. Inhale, rotate your hips to the right, exhale around and return. Inhale, reach, circle around and lift.

Inhale, cross. Pull your navel back, left heel forward. Cross, navel back, left heel forward. Reverse. Open, swing your legs around and return. Open. Swing your legs around and return.

Open. Can you make your left leg longer, and pull your spine back in opposition. One more. Then from here, flex your foot, reach your leg forward and down. Pull your abs in and up.

Float your left leg up, press this leg down and reach it. Rotate your pelvis to the left. Pull your navel back and reach both legs forward. Inhale, cross, pull your navel back, make your legs longer. Three more. Cross, exhale around and lift.

Cross, reach to your right inner heel and lift. Cross, exhale and now you reverse. Open. Rotate your hips to the left and return. Open. Rotate and then return. Three more.

Open. Are you still pressing your upper arm bones into the mat? Don't forget those. Final one. From here, reach your leg forward and down, arms go up towards the ceiling.

Curl your head and shoulder blades up. I'm reaching forward and up with my arms, down and back with my waist. Flip your legs up, grab your ankles for rolling, like a ball, but we're going to switch it up a bit. Press your knees together. Your right hand grabs your left ankle.

Left hand grabs your right wrist. Press your elbows into your thighs, and your thighs into your ribs, round your spine. Inhale, lift your tailbone up, exhale and return. Inhale. Lift your tailbone up, exhale and return. Trying to get your hips and toes up towards the ceiling.

Switch the grip. Inhale, lift your powerhouse and roll, roll back, lift your powerhouse to return, two more, lift your powerhouse to roll back, lift to return. Final one. Lift your powerhouse. Roll back, roll up and balance. We're going to transition into single leg stretch from here.

So as you roll back, simultaneously extend your left leg, pull your right knee back. So you arrive into the shape at once. Hug your knees in, rock up the seat, and we'll do the other leg. Lift your powerhouse, grab your left leg. And as you roll back, you simultaneously extend your right leg through the wall in front of you.

Pull your waist back, hug your knees in, rock up to seated, this time we'll go into single leg stretch. Lift your powerhouse, pull your waist back, as you reach your right leg forward. Keep pulling your waist back, leg forward and switch, one and two, scoop for three and four and five and six, seven, eight, one more set. Nine, 10. Hug your knees into your chest, can you crawl up higher? Double leg stretch, in, up.

Reach your legs forward. Circle your arms, exhale. In, up, reach your legs forward, circle, exhale. Legs reach through the wall, curl your head and shoulder blades up off the mat. Try to get the top of your head to point towards the ceiling. And again, pull your waist back.

Three more, reach in our position, reach so much, you feel the weight of your tailbone, and the lift of your shoulder blades. I lost count. Let's do one more, reach and then hug your knees in, rock up to seated for the spine stretch. Separate your legs. Widening your hips.

Press your thighs down. Spine up. Arms forward. Inhale, lower your chin. Empty your lungs. Let all the air out.

Slide your lower back up the wall behind you. Inner press your thighs down. Roll all the way up. Exhale. Inhale, lower your chin. As you round forward.

Slide your lower back up the wall behind you. Reach a little bit further forward. Inhale, press your thighs down. Roll all the way up. Exhale.

Inhale, lower your chin. Exhale. Lift your waist, as you round forward. Keep reaching, go a little bit deeper, a little bit deeper. Inhale, roll all the way up. Exhale. Just one more.

Inhale, exhale. Enjoy the pause. Enjoy the stretch. center heeled and fingertips forward. Roll all the way up. Transitioning to open leg rocker.

Turn your legs out. Feel like you're dragging your upper inner thighs together. Your arms reach forward. Pull your waist behind your shoulders. Send your tailbone past the front edge of the mat.

Now what lifts your leg? The scooping your powerhouse. Pull your waist back. Float your legs up and grab your ankles. Open leg rocker.

Lift your tailbone to roll back and then roll up. Lift your powerhouse. Yikes and again, lift your powerhouse to roll back, and then lift your lower abdominals to come back up. Inhale. Roll back. Exhale. Roll up. Inhale. Roll back, roll up and see if you can come further forward.

That was for me. And again, lift to roll back, and then exhale. Roll up, final one. Lift your lower abdominals to roll back, roll up, find your balance. Press your upper arm bones down.

Lift your hip points into your navel, and press your head through the ceiling. Keep that length in your spine, as you press your legs together and find your teaser. Press the backs of your upper inner thighs together. Reach your arms forward and up. Pull your waist behind your shoulders.

Roll down, arms down, legs up. You're ready for the corkscrew. Roll to the base of your ribs. Keep pushing the ceiling up. Pull your waist down.

Rotate your hips to the right. Pull your waist back as you circle your legs and return. Roll to the base of your ribs with control. Control the return. Rotate your hips to the left.

Pull your waist back, toes go forward, and center. Roll up, and then roll down. Rotate your hips. Scoop your powerhouse, and center. Roll up, press your arms down, tailbone up.

Roll down with control. Rotate your hips. Pull your navel back, toes forward. Let's do one more set. Keep your heels connected.

I noticed mine started sliding around. Press your heels and the backs of your inner thighs together. That was better. One more. Roll up, roll back down.

Rotate your hips, glue your heels, pull your waist back, and then rock up for the saw. Dive your head and arms forward. Come up to a tall seated position. Feet are wider than your hips. Reach your arms out to the side.

Twist, looking at your back hand. Exhale, round forward, rotate a little bit more. Rotate from center, more. Rotate from center. Reach back, in order to come up and center.

Lift to twist, look at that back hand. Flip your palm round forward, find your spine stretch here. Can you press your arm behind your spine? Pull your left ribs back, pull them back, roll all the way up and center. Lift to twist.

Round forward, rotate for three, rotate for two, rotate for one, roll all the way up and center. Lift to twist, round forward. Rotate your left ribs back. Rotate your left ribs back. Rotate them back.

Roll up. Let's do one more set. Lift to twist, round four, Feel the oppositional reach between your two arms. This one goes down and forward, this one up and back. Rotate, roll all the way up. Center. Final one.

Feel the oppositional reach. Rotate your ribs. Rotate your ribs. Rotate your ribs. Roll up, return center.

Let's play around with the Swan Dive. Bring your legs together. Flip onto your stomach. Place your thumbs right above your shoulders. Elbow points next to your ribs.

The most important thing is length. How much can you lengthen your lower back? So to start off, reach your tailbone past your heels, and pull your hip points to the front edge of the mat. Press your head to the wall in front of you. Shoulder blades down.

Swan prep. Reach your tailbone back, lower abdominals forward, to lift your chest. In one motion, lift your arms and legs up off the mat. I'm reaching my toes back, chest forward. Can you make that shape longer?

Anchor your pubic bone, lower everything all the way down. Reach your tailbone back. Pull your lower abdominals forward. Shoulders back, slide your chest forward and up, and then lift everything. Can you press your pubic bone into the mat?

Reach your tailbone legs back, maybe lift up higher, and then lower all the way down. One more, upper inner thighs are pressed together. Pull your lower abdominals forward. Pull your chest forward and slide it up the wall. Now reach your legs off the bottom edge of the off the mat and reach your arms and legs up, lower all the way down.

Sit back in a child's pose just for a beat. Round forward. Single leg kicks. Connect your fist right at the top of your head. Pull your chest forward and up.

Try to root your pubic bone into the mat. Lift your lower abdominals, to the top of the wall in front of you, and pull your upper arm bones down in back. From your upper inner thighs, lift your legs up, keep reaching your tailbone back. You're going to kick, kick, press your thigh up to reach it back. Kick, kick press your, upper inner thigh, to reach it back.

Kick kick, press it up to reach it back. Kick, kick, scoop to reach it back. One more set. Final one. The double kick.

Reach your chest forward, this time, stack your palms one on top of the other, instead of interlacing. Try to keep your hands stacked throughout the entire exercise. Kick your heels to your seat three times, three, two, one, press your feet into the mat and pause. Reach your tailbone back, press the tops of your feet into the floor. Squeeze your shoulder blades.

Try to keep your hands stacked as long as you can, send your chest forward. Other side. Kick three, two, one, press your feet down. Tailbone back. Squeeze your shoulder blades, press your upper arm bones towards one another, and reach back, with some flow.

Kick three, two, one, free, feet down, chest goes forward and up. Final one, kick three, two, one, feet down, pull your lower abdominals forward and reach, hold here. Can you squeeze your upper arm bones together, and send your chest forward? Lower all the way down. Sit back on your heels, grab your heels, and lift your waist.

Just breathe. (breathes deeply) Roll up to a seated position. The neck pull, we're going to change it up a little bit. We're going to add the hinge to it. So if you have a strap, slide your feet underneath the strap. If not, really focus on sending your heels forward, pulling the soles of your feet back.

Interlace your fingers behind your head, squeeze the bones behind your ears, and lift your spine up. Grow taller and from here you lean back. Can you reach your head to the top of the wall behind you? Now pull your waist behind your shoulders. Lift your head up toward the ceiling, and roll all the way down.

Reach your sit bones towards your heels. Hip points towards your ribs. Roll up, pull your waist back, round forward. Top of your head to your knees, press your thighs down. Lift your waist up.

Can you press your head through the ceiling? Grow taller as you lean back, it's a hip hinge, and then pull your waist back. Roll all the way down, two more for flow. Roll up, exhale, round forward. Lift your waist to sit up, pull your neck up, as you lean back.

Pull the top of your head towards the ceiling, to roll down. One more. Pull your waist back, round forward with wide elbows, press your thighs down, lift. Lift your lower abdominals, pull them up underneath your ribs. Pull your waist back.

Pull the crown of your head up, lower all the way down. Shoulder bridge, arms pressing into the mat by your side, bend your knees. Your ankles are underneath your knee joint, press your arms into the mat, find your chest expansion. Start off with your pelvic tilt. Push your feet and arms down.

Roll up. Keep rotating your pelvis. Pulling your hip points towards your ribs. Tailbone up towards your knees. Drive your left foot down.

Reach your right leg up towards the ceiling. Reach your hips up, to send your leg down and up. Hips go up, legs go forward and up. Hips go up. Leg goes forward and up.

Bend your knee, place your foot down. Roll down, melting your chest bone down first, once you're down, find your chest expansion. Feel all 10 toes and the ball of your big toe and small toe. Press down, in order to articulate one bone at a time, off the mat. Make sure you feel all three corners, so your knees don't bow out to the side, hug your midline, press your right foot down.

Lift your left leg up. Push your hips up, this is a harder side for me. Lift your powerhouse to reach your leg forward and lift. Lift your hips to reach your leg forward and lift. Keep pressing your right foot down, the whole foot, and then bend your knee, place your foot down.

Send your tailbone forwarded up, roll down, sending each vertebra to the bottom edge of the mat. Transitional roll-up, reach your legs forward, arms back. Arms go up, and then roll up, round forward, into your C curve, and then roll up for the spine twist. Lift the bones in your back, open your arms and flex your feet. To sit up taller, you have the option to press your heels down, and bend your knees.

Lift your spine. And you're going to inhale and twist three times. Inhale, inhale a little bit more, inhale a little bit more, exhale and grow taller. Inhale, rotate, inhale a little bit more, inhale a little bit more, exhale. Change up the breath.

Take an inhale, exhale twist, exhale twist a little bit more, twist a little bit more, inhale center. Exhale, twist, twist a little bit more, twist a little bit more, center. Now you have your choice of breath pattern. Okay, so lift up, rotate, rotate a little bit more, rotate a little bit more and center. Lift your spine and rotate.

Rotate a little bit more, a little bit more, center. Reach your arms forward and roll down for the jackknife. Press your arms into the mat. Either bend your knees into your chest, and reach them up towards the ceiling, or just go for it. Press your arms down.

Pin your waist down. Reach your legs forward and up. The Jackknife, roll to the base of your ribs. Find your chest expansion. Tailbone goes up, press your inner thighs together.

Push your feet up. Pull your waist forward to the bottom edge of the mat. Roll all the way down. Reach your legs forward, to 45 degrees. Legs, go up.

Remember to use your arms, arms down, ribs down, hips up. Now lift your hips up, your legs will follow. Keep sending your tailbone up, and then pull your waist forward. Roll down one bone at a time. You're one more.

Reach your leg forward. Legs, go up. Roll to the base of your ribs. Lift your tailbone up. Press the backs of your upper inner thighs together.

Keep reaching up, pull your waist down, roll all the way down. Either bend your knees into your chest, or press your arms down, reach your tailbone forward. Legs forward, legs go all the way to the mat. Sidekicks. Set yourself up on your right side.

Let's play around with this a little bit too. Interlace your fingers behind your head. like you would for the neck pull. Squeeze the bones behind your ears, and pull your neck to the wall over there. As much as you pull your neck back, lift your legs up, angle them forward and down.

So this requires more stability from your powerhouse. Press your bottom leg into the floor, lift your top leg up. Keep pulling your neck, and reaching your tailbone away from it. Kick twice to the front, kick, kick, twice to the back. Pull your navel up into your thumbs, kick, kick, scoop.

Pull your navel up into your hands. Kick, kick, pull your navel up, and again. Kick, kick, scoop your powerhouse, lengthen your neck. Kick, kick, pull your neck and reach your tailbone, to the opposite edge of the mat. Scoop.

I think I lost count, let's do one more. Reach your leg back and hold it back. Can you keep tractioning your neck, reach your tailbone away from your head, and then stack your legs one on top of the other, for up and down. Make your top leg longer than your bottom leg, lift and then lower it all the way down. Scoop your powerhouse to lift, and lower it all the way down.

Keep pulling your head away from your tailbone, tailbone away from your head. One more, five small circles in each direction. Scoop in five, and four. and three, and two and one and reverse press your side behind you, and two, and three, and four, and five, stack your leg. Transitional heel beats on your stomach.

Reach your legs long. Beat your inner thighs 10 times. Ready? Reach your legs long, lower. Sit back on your heels for a beat.

I'm going to turn to face you for the side kicks on the left. So line your whole back up, with the back end of the mat, interlace your fingers behind your head. Stack your hips, lift your legs up. Angle them to the bottom edge of the mat. Turn your top leg out, make it longer.

Kick it twice to the front. Kick, kick. Pull your head to the top edge of the mat, as your leg goes back. Kick, kick. Pull your head and reach your leg behind you.

Kick, kick. scoop, even deeper. Kick kick. Pull your lower abdominals in and up. Two more. Kick, kick.

Scoop your powerhouse to send your leg back, final one, hold it back. Press your leg behind you, pull your navel up towards your hands. Stack your legs one on top of the other, up and down. Lift, press your hip away from you. Lift, press your hip away from you.

Lift. Feel like you're pressing your inner thighs together. Two more, five small circles, one, and two, and three, and four, and five, and reverse, go back around, two and three, and four and five, lower all the way down. We're going to come up to seated, for a teaser. I'm going to swing my legs around. Sit up nice and tall, press the backs of your upper inner thighs together, so you feel like you have one leg.

Hands go next to you. Lift your waist. Start to do your pelvic tilt. Pull your waist back in your legs. Float up, finish when the bottom tips of your shoulder blades are on the mat, press your hands down, see if you can curl up a little bit more.

Now reach your arms forward. From the base of your armpit, reach forward and up. Try and keep your legs still, and then pull the backs of your hips into the mat. Roll back down, and again, press up. Reach your base of your armpits up towards your toes.

Keep the lift in your powerhouse. Lift your powerhouse to roll back. One more and we're going to add on. Roll up. Hold here.

Really lift your hip points up into your navel, lower your legs and press your head up through the ceiling, and lift them up. Press your head through the ceiling to lower your legs, and lift them up. One more. Lift your lower abdominals to lower your leg. Lift them up.

Lift your waist, reach your arms up. Lift your waist and pull it back. Roll down one bone at a time, reaching your arms back. Rest your head. Hip twist, we'll do it on our forearms.

So prop yourself up on your elbows, so your elbows are underneath your shoulders. Press your fists and your elbows down, find your pelvic tilt. So your sacrum is on the mat. Pull your abs into the mat. Reach your legs up, arms and abs down.

Rotate your hips to the right. Pull your navel behind your arms, and then center. Inhale, and then exhale. inner pull your lower abdominals, in as you circle. Pull your lower abs into the mat as you circle, one more set.

Keep pressing your fists and elbow points down. Keep those heels together. One more. Scoop and come all the way up. Keep scooping your powerhouse.

Rock up to seated. Let's go for a swim. Let's play around with this one too. Reach your arms forward, so your palms are flat, and as much as you press your head forward, reach your tailbone back, pull your chest forward and up. Press your palms into the floor.

Open up your chest. Reach your tailbone through the wall behind you. Press your thighs up. Legs go for a swim. Inhale two, three, four, five.

Exhale. Keep pulling your chest forward and up. Think of pressing your upper inner thighs up off the mat. And then from here, reach your legs back, lower all the way down. Let's add the arms to that.

Pull your powerhouse forward and up. Pull your chest up the wall in front of you. Reach your tailbone back, in order to lift your legs. Now keep lifting your chest up, arms go up. Inhale two, three, four, five, and exhale two, three, four, five.

Inhale two, three, four, five, and exhale two, three, four, five, one more set. Exhale two, three, four, five, reach lower, all the way down, and then sit back on your heels for just a beat. Leg pull front, on your forearms. So come to the base of your mat. Prop yourself up on your forearms, press your pinky fingers into the mat, and slide your shoulder blades down.

Feel your arms strongly connected to your back. Maintain that connection, extend one leg back, and scoop your powerhouse. So I'm pulling my hip points up into my navel, and reaching my tailbone back. I keep pressing down with my fists, and reach my legs back. Look at the space on the mat between your arms.

Point your left leg, push your fist down and lift, and then lower, lift, and then lower, one more. Lift, flex your foot and lower. Other side. Reach. Pull your hip points forward, press your pinky fingers down, flex your foot.

Bend your knees. Sit back on your heels. Roll up to seated. We're ready for boomerang. Turn around.

Cross your leg. One on top of the other. Feel like you're rolling your inner thighs into one another. Lift up so much that your arms are almost straight. Do your pelvic tilt, pull your waist back to roll back.

Switch, roll up. Circle your arms to the back. Press your arms up, round forward, float your legs down. Lift up to roll up. Sit up as tall as you can.

Now pull your waist back as your legs go forward and up. Switch to cross. Roll up, pull your powerhouse in and up. Press your arms up so much, it helps you float down. Roll all the way up.

Lift your spine, roll back. Switch. Pull your waist into the mat. Reach your arms up to the top of the wall behind you. Roll all the way up.

Grow taller. Pull your waist back, roll back, switch, pull your waist up, reach and then float all the way down. Roll up to seated. Let's play around with the seal. So put the soles of your feet together.

Reach your arms through your legs. Grab your feet, press your upper inner thighs into your arms. Arms into your inner thighs. Lift your powerhouse. You will clap twice, at the front only.

So lift your powerhouse, roll back, can extend your legs back a little bit more, and then roll up. Pause, clap twice. Lift your powerhouse, roll back. Extend your legs back. Pull your heels to your tailbone. Clap twice.

And again, roll back. Extend your legs. Keep your hips suspended. Pull your heels to your feet. Clap twice. And again, roll back, extend your legs. Roll up, clap twice.

This time you have the option to cross your ankles, and come up to standing, and finish in your Pilates stance. Let's go on to do some two by four exercises. So set your feet up so they're underneath your hip points, and like we did in the beginning, roll to the outer edges of your feet, the inner edges, and again, the outer edges, and the inner edges. One more set, and then find the middle ground, between both sides of your feet. Curl all 10 toes up off the mat, press the mound of your big toe into the mat.

The mound of your small toe, and lengthen your toes forward and down. Reach your arms up and behind your head, press the back of your neck towards the wall behind you. Slide your shoulder blades down your back. Press your head up towards the ceiling, as you bend your knees. Shoulders are over your hips.

Curl your heels forward. Feel even weight distribution across the ball of your big toe, and small toe. Lift your navel up towards your hands. Grow taller. Press your heels down.

Head up. Bend your knees, slide your back down a wall. Pull your lower abs back, as your heels go forward, and then lift your navel up towards your hands. Press your head up, heels down in opposition. One more.

Bend your knee, slide your back along a wall. As your abs go back, your heels curl forward, equal weight on the ball of your big toe and small toe. Lift your navel up, and then keep lifting your navel up, and then reach your heels into the floor. Let's reverse that. Press the back of your neck back, shoulders down.

Pull your navel up towards your hands so strongly, it lifts your heels up off the floor. Bend your knees, keeping your heels elevated. You slide your back down a wall, press your heels down and pause. Feel the three corners of your feet. Lift your navel up towards your hands to come up.

Again, lift your heels up. Bend your knees, grow taller. Even weight on the ball of your big toe and small toe. Press your heels down. Pull your hip points up into your navel.

Navel up into your hands. One more. Lift your heels and pull your lower abs under your ribs. As you bend your knees, press your head through the ceiling, press your heels into the floor. Lift your powerhouse, come up to standing.

Pivot into your Pilates stance, we'll do a standing roll down, the same one we did in day three of the challenge. Reach your arms up, press the backs of your upper inner thighs together. Keep reaching your tailbone down, and your hip points up. Lift your waist and begin to round forward, keeping your ears between your arms. Keep pressing the backs of your upper inner thighs together, reach your heels down.

Press your heels down, hips forward, waist back. As your waist goes back, reach your arms forward. Come up to a tall standing position, lift your waist, reach your tailbone down. Start to press your arms back so much, that your chest lifts up towards the ceiling, and then return, another roll down. Lift, reach your tailbone down.

Pull your hip points up. Try to keep your hip points facing the wall in front of you. Then once you're down, press your inner heels into the floor. Press your hips forward, waist back. Hips forward, waist back.

Imagine you're doing this with your back against a wall. Lift your chest, arch back. Come all the way center. There's a wall behind you. Lift your waist round forward, without leaning into the wall.

Keep lifting your powerhouse to round forward. Press your inner heels into the floor. Lift your hip points up into your navel. As my hips go forward, my waist goes back. My arms go forward, I come up to a standing position.

Press your arms back so much, that your chest floats up towards the ceiling, and then reach all the way back up, arms go forward and down. Let's open up our side body with an exercise called sides. So bring your legs parallel and together. And in the same way, you want to feel the three corners of your feet, and all 10 toes. Lift your powerhouse, reach your left arm up towards the ceiling, press your right arm into your side.

Lift up like you're trying to get your fingertips on the ceiling. Slide your right hand down your thigh, and lift your left ribs up towards the ceiling. Push your left foot into the mat, to lift yourself up to standing, and then switch sides. Lift your waist, and then slide your left hand down the side of your body. Think of lifting or opening up your ribs, and then press your right foot into the floor, come all the way up to standing and switch.

Lift your powerhouse. Slide your hand down your thigh, pushing into my thigh, and lifting my left side up to get the stretch. Reach your left foot into the floor to come up, and switch. Lift up, curve over, I'm trying to scrape the ceiling, and then reach for the top of a wall on my left. I press my right foot down to come up to standing.

I'm going to add on. Lift up, keep lifting your waist, curve over. Once you've curved over, wrap your arm around your head and grab your ear. Send your elbow as far right as you can, keep pressing your left foot into the floor. Reach a little bit further, come up to standing.

Last one. Lift up, slide your left arm down your leg, keep squeezing your inner thighs together, so you don't shift your weight, and then grab your ear. Reach your elbow across the room, press your right foot down, reach your arm further. Come all the way up, and then lower. Chest expansion.

Pivot into your Pilates stance. Pull your powerhouse in and up, reach your arms forward. Inhale, sweep your arms behind you, lift your lower abdominals. Hold your breath, look right. Look left.

Look center. Scoop your powerhouse and return. Inhale. Squeeze your shoulder blades, chest forward, fingertips back. Look over your left shoulder, right shoulder, center.

Exhale. Scoop your powerhouse. Two more, inhale. Can you reach your arms back even further? Chest further forward.

look center, exhale. Last one. Fingertips down and back, chest forward and up. And then look over your left shoulder. Look over your right shoulder.

Look center. Pull your powerhouse in and up. Reach your arms up towards the ceiling. Open them wide to the side, as you press your head through the ceiling. Thank you for coming to day four of the challenge.

Today's mantra is "I am flexible". "I am able to shift and adapt when necessary, and I'm willing to step outside of my comfort zone." Today's journaling prompt is, "If I weren't afraid, I would". "If I weren't afraid, I would". Please share in the comments if you are willing to. Thank you again.