Lower Body Balance

Hi. I'm Gia. And today, we're gonna do a reformer class focusing on the lower body and balance. It'll be fairly quick because I don't have a lot of time to work out anymore, so this is great for when you're short on time. So we're gonna start with footwork. I have my spring set up on 3 red and one blue. Do whatever works for you, and we're gonna get started on first position.

So lie down. Make sure you're centered on your reformer. You're gonna have your heels together toes apart on your toes. Just take a deep inhale to stretch your legs all the way out. Exhale as you come back in. And just keep lengthening the legs, go at your own pace.

We're gonna do about 8. Inhale as you stretch. Exhale as you bend. Inhale. Exhale. Really glue the heels together.

Pulling up the midline. We'll do 2 more. Last one. Then we're gonna switch the feet, come all the way in, come onto your arches. Legs are glued together, wrap your toes and your heels around the bar, inhale as you stretch long, exhale to come back in.

Hugging that midline as you move, reaching the arms down, shoulders away from the ears, even though we're working the legs, we're starting to gauge the whole body. Last two, Last one come all the way in. Switch to your heels. You're right at the edge of your heels. Flex your toes all the way back to your shins, inhale stretch long, and in. So it almost feels like you're slipping.

You're gonna slip off the foot bar. That's how high you want your heels to be, and then really push into them, connect to that foot bar. 4 or more. Make sure all five toes are pulling back. And 3.

Last one. 4. Now we're gonna switch to second position. So your heels are gonna be wide right against the edge of the foot bar, tilt on your heels, inhale stretch long, and then back in. So rotating from the hips, knees are tracking over the toes, Inhale, exhale. 4 more.

And 3. Getting a little work in the inner thighs and in the hips. Now we're gonna alternate turning in and turning out. So we're gonna stay turned turned out as you push out, turn your legs in as you bring the carriage home. So turn out to stretch, turn in to vent, and stretch, and then 2 more like this.

Last one. Now we're gonna reverse. So you say turned in as you push all the way out, turn out to bend in, and turn in, turn out. Turn in, turn out 2 more. Last one. And then we're gonna bring your feet together on your toes. Legs are glued together.

Heels are lifted high. Push all the way out one time. You're gonna lower and lift the heels. And lower and lift. Make sure you're squeezing your glutes, squeezing your inner thighs.

Everything's working. 4 more. Get a nice stretch, and then resist up. 2 more. Now running in place, bend one knee, push the other heel under, lift, and switch, tracking the knee, line with the hip, making sure everything's parallel. You're not letting it cross the midline or go out to the side.

We have 2 more sets, last set, both heels up, bend your knees, come all the way in. We're gonna sit up and change your springs. So we're gonna do some single leg work. So I'm gonna do 2 reds for that, so I'll take off my red and Gia blue, and then lie back down. So we're gonna start on one heel right under your sits bone. The other leg is gonna come to tabletop.

The foot on the foot bar, you wanna flex that foot as much as you Calhoun, then push all the way out on that leg and then come back in. Just like before, you want that heel nice and high. So it almost feels like you're gonna slip, but then you have good contact with that foot bar so you don't. And four more here. And 3.

2. Last one. And then switch legs. So the other foot's gonna come right under your sit bone. The free leg is gonna be in tabletop, flex that foot on the foot bar as you push out, and then back in. 2, 8 again. 3, 4. Really get that leg nice and long and resist it in. Last two. Now we're gonna switch legs again or go to the first leg. You're gonna bring that foot right under your, tailbone.

You want it turned out and on the ball of your foot. The free leg is gonna be out to the side. So you have one straight leg, one bent leg. When you straighten the foot the leg on the foot bar, you're gonna bring the free leg to your knee, and then bring it back out to the side. So there's always one bent leg, one straight leg. It's a little fondue.

Both legs are rotated out from the hips, trying to keep both hip bones pointed up to the ceiling, so you're not rotating toward the leg that's out. 4 more like this. And three. 2. Last one.

Switching sides. So you're gonna bring the other foot right to the center right under your tailbone. The free leg is gonna be out to the side. Again, make sure both legs are turned out and both hip bones are facing ceiling, so you're not rolling toward the straight leg. And you'll stretch all the way out, bring the toe to the knee, and then bend it back in, and stretch long and back in. Rotating from the hips, think of using that glute. Inhale.

Exhale. 4 more. Really pointing the toe nice and long. So you get a nice stretch on that free leg. Last one. Alright. Now we're gonna switch, so we're gonna do some abdominal works.

Give your legs a little break. So you're gonna scoot down away from your shoulder rest just a little bit. If you need to make a spring change, go ahead and do that. I'm staying on these same two springs. I'm gonna bring my legs to tabletop.

Arms right over my shoulders. Legs are glued together and shoulders plugged in. Take the inhale. I'm just gonna push my arms down as I exhale. Inhale arms up. Exhale, press down.

Inhale. Exhale. Reaching the arms long, but plugging the shoulders back in. 4 more. And 3. And 2, And then we're gonna go into circles. So we're gonna bring the arms back up, open out to the side, down to your hips, and back up, trying to keep the arms even, still keeping the shoulders plugged in, you're not letting them come away from the carriage.

1 more. And then reverse down and around still hugging the midline of the legs. Pulling into the abdominals, feeling them get nice and warm. One more. They're gonna bring your hands to your armpits.

Elbows are gonna be out to the side. Legs are gonna stay in tabletop. You're gonna push your hands down to your hips to straighten your arms and then bring your hands back to your armpits. So elbows stay wide. Just do a little double arm push.

And in, press out. And in 2 more like this, then we're gonna do a little serious. We're gonna add on to this one more. Now we're gonna add a chest lift. So as you push the arms out, you just lift up and then lower back down.

Gia lift up and lower. 2 more. Now we're gonna add the legs. So you keep the legs in as you curl up and then straighten the legs as you come down. Inhale curl up, straighten the legs. So arms and legs are kind of opposite.

4, more. And 3, trying to get the shoulders off the, carriage as you curl up. 2. Last one. Good. Bring your feet to the foot bar. Rest your arms and just rock your knees side to side for a second.

And then we're gonna bring your legs back to tabletop. We'll have your feet together, knees apart, arms up to the ceiling. We're we're gear obliques. So you're gonna curl up to one side, the other handle goes between your legs, and then back down, other side. So there's alternating.

Trying to keep the hips still, but those shoulders are coming off the mat. I exhale every time you curl up and reach. And Roach. We have 2 more each side. Last one. And Gia ahead and rest.

Hang up your straps. We're gonna grab your box and change your springs. Someone would do one red spring and take off anything else, lowering the foot far down or do pulling straps. And then grab your box. So you're gonna put the long box on right against the shoulder rest, and then just make sure it's straight, and then you're gonna lie down on your belly.

Gia is off the box. Make sure your body is straight. And then arms are gonna you're gonna grab the straps and bring your hands to the outside. So arms are gonna stay straight. Pull your shoulders down your back.

Reach your legs long and pull your abs up. Inhale to prepare, exhale as you pull your arms back, lift your chest up, and then lower back down, and then pull back, and lower, and pull back. Trying to just sweep right by the, frame and lower. Last 2. And last one, hold. Elba, stay by your side. Bend your arms.

And stretch. Keep pulling the shoulders down the back, opening your chest as you work your triceps, reaching your sternum forward. Last two. And last one, hold it back here. Turn your palms down the face of floor, open your rooms out to a tee, and then pull back, try to lift your chest a little higher, and then open and then pull back.

3 more. Still reach the legs long. Keep them nice and active. 2. Try to keep those arms up. Shoulder height. Last one.

And bring the arms forward, hang up your straps, and then come on off your box. So we're gonna put your box away for now. We're gonna use it again later, and then we'll stay on this red spring So we're gonna do some sideline work. So however you wanna lie on your side, if you want your head rest down so you can bring your hand there, I'm gonna keep my head rest up because I like to keep my arm forward. And then you're gonna grab the front strap and put it around your foot right on your arch.

So just make sure your body is in a straight line. Your shoulders and hips are stacked one on top of the other, and you're lifting up your bottom waist so it's not touching the mat. We're gonna start with the leg out. Straight, the bottom leg is just gonna be tucked out of the way. So flex that foot.

I'm gonna bring my hand on my hip because it helps me to keep pushing my hip toward my foot, so I keep my waist long. And we're just gonna lift the leg up and down. So the reformer isn't really gonna move too much on this one. Just think of lifting a little higher than your hip, reaching out through that heel. Breathe how it feels good to you.

Last two. Now we're gonna go into a circle up and around. Not too big. Just about the size of a dinner plate. 3, 4, 5, 6, still reaching through the heel and reverse back and around. 2, 3, for. If you're like me, now is about where you start to really feel it, but we're not done.

We have a few more exercises to go. Now we're gonna go front and back. So you're gonna bring your leg forward and back. And forward as far forward as you can without rounding your back. 3.

And, of course, you get a little bit of a stretch on your hamstring, and then you engage it to pull it back. 4 more. That hip is still burning because that leg is hip height. 3 more. And 2. Last one. Now we're gonna turn that top leg out, and so I'm gonna point the toes. It calls Jane Fonda.

You're gonna lift your leg up as high as you can, and then back down. You wanna try to keep the hips stacked one on top of the other still. So you're not rolling back. Still keep the waist long, keeping that space underneath you. And we have 4 more, and 3.

And 2. Last one, and then bend your leg. Take your foot out of that strap. Hang it up, and then we'll switch sides so you can see it from the back. So you're gonna grab that front strap again, bring it on your foot, right on your arch, and then just make sure your hips and shoulders are stacked one on top of the other. You have a little space underneath your waist.

That top leg is as straight as you can be. Reeping out through that heel. You'll lift the leg up and down. Again, the reformer doesn't move too much on this first exercise. You're not lifting it too high.

4 more, 3, 2, and into circles all the way around. 2, 3, 4, the second side always burns a little sooner because it was working on the first side, and then reverse. And 2, still reach out through that heel. I'm saying to myself, not just you, and 4, 3, 2. Now we go front and back to reach it forward as far as you can and back and front and back. This is 3, keeping the spine long.

You're not letting your back around. You're still keeping the hips stacked. One on top of the other. Last two. And last one.

Now you're gonna turn your leg out, point your toes, reach up for your Jane Fonda, and then lower back down. And lift, and lower. Try not to roll back. So you don't turn out so much that you're throwing your weight back. You wanna keep your leg going in line with your hip where your natural rotation is.

Last one, and then bend your leg. Take your foot out of the strap. Hang it up, and then we're gonna stretch your hips before we move on. So cross one foot over the other knee, and then pull in for a figure 4 stretch, and then switch sides. Turning out that other leg.

And then come on up. We're gonna grab your box again. So we're gonna put the box on the floor this time. So you're gonna have it right in line with the carriage, right in front of the reformer. So we're gonna step up on it, and then you're gonna be like, a third away from the front of the box, and then your other foot's gonna go right against the shoulder rest.

So I like to keep my hands on my hips. You can have your hands and prayer out to the side wherever it feels good for you. Back leg is gonna stay bent. We're gonna do a lunge. So you're gonna bend down into that lunge and then come all the way up.

I'm trying to keep my shoulders over my hips, bend, and stretch. And then just like normal lunge too. I'm trying to keep my knee over my ankle, not trying to go forward over my toes. Ben, and stretch. I find it helps balance if you have something to focus on. It's not letting your eyes move around.

Gia looking at one object that's static. Last two, We're gonna hold this last one down, find that nice deep lunge. You're gonna stretch the back leg out, bend it back in, stretch out, and bend. 3, For again, checking, make sure your shoulders are over your hips. You're not leaning forward.

Nice and vertical. Deepen that lunge if you can these last two. And then come all the way in I'm gonna switch to the other side. Oops. So we're gonna bring the box to the other side. Again, it's right in line with the carriage, and then I'm standing about a third away from the edge You can adjust depending on your height.

It kinda works for me. And then the back leg is bent. You're gonna bend down into your lunge. Think of reaching that knee down to the carriage. Bend and stretch.

One side's gonna feel easier or more challenging than the other. Just depends on which side is stronger for your balance. 4 more. Gia 3. 2. Last one, hold it down, deepen that lunge, straighten the back leg and bend. Shretch and bend.

Try to get a little deeper if you can. These last few, 4 more. 3, 2. Keep breathing. And then come all the way in, come on up, and then we'll get rid of the box. So I'm gonna put that away.

We're gonna do a little more standing. We're staying on the same red spring for pretty much the rest of the class. So we're gonna keep the foot bar down too. This is gonna be your guide. You're gonna stand as close as you can to the footbar.

One foot's gonna come onto the ball of your foot right at the front of the carriage. So you're as close as you can be to the footbar without actually leaning on it. You wanna hold yourself up. So that's where the work is. So again, you can keep your hands on your hips for balance if you want.

You're gonna push out and then back in. Press out and in. So I'm trying not to lean on that foot bar. Saying right over my foot again. 3. 2. Now we're gonna add a rotation. And you're gonna twist towards your leg as you stretch it and then bend it back in.

Twist towards your leg. If you wanna bring your arms out to a tee, you can twist 4 more. Growing up as you twist. Last two. And then back to center, switching legs.

So, again, you're really close to the foot bar without leaning on it. The other foot's on the ball of your foot. You're pushing forward and in. This is my more challenging side. So trying to get that leg as straight as I can as I push out. If it doesn't straighten all the way, that's okay.

It's more about your balance than the leg that's pushing Last one, adding a rotation, twist toward your leg, and then back in, and twist. Oh, this is the ankle I've sprained a few times. So definitely more challenging for me on this side. Control it in. 3 and 2. Last one. Now we're gonna change.

So we're gonna face the side. You're gonna bring this heel on the front of the carriage now. You want it in line with their hip rotation, so it's not gonna be right in the center. Most likely it'll be a little bit toward the front. Standing leg is also turned down, flexing this foot on the performer, same thing. You're as close to the foot bars it can be without leaning on it, saying right over that leg and reach and 4, 3, 2. Last one, other side. Again, if you need to have your arms in a tee to help your balance, that's also an option reaching out with that heel and in.

2, trying to keep both hips even. It's also why I like to have my hands on my hips. I can see if one hip is hiking up. 4 more. 3, 2, last one. Alright. We're gonna finish with a nice stretch.

So I'm gonna bring my foot far back up. I'm gonna put it into the lowest setting. And then I'm gonna add a blue spring. So I have one red, one blue. I wanna do a little modified front split.

So we're gonna bring your foot, one foot on the foot bar. The other foot's gonna be against the shoulder rest. Push the hips forward and then just push all the way back and then come back in. So I'm keeping my hands on the foot bar, and I'm just going where I can. This feels good to me.

If you can go further, that's great. If you're not going as far, that's also great. Just go where you feel a stretch, and you don't feel a strain. One more. Switching sides. So other foot's gonna go right on the front, the foot bar in line with your hip.

The other foot's against the shoulder rest. And then you'll just push back where you can and then in. Make sure you're pushing that back hit forward so you really get a nice stretch on that hip flexor and push back. One more. And then come all the way off and stand right behind Gia reformer.

Feet hit the seams apart, Gia do a little roll down to finish. So you're gonna roll down one bone at a time. Keep your weight forward on the balls of your feet. Let your arms and head hang. Take a deep breath in, soften your knees. You're gonna roll up, still keeping your weight over the front of your feet. Roll your shoulders back once you get to the top.

And you're all finished. Thanks for taking class with me. I'll see you next time.