Quick Full-Body Mat

At the edge of the mat, pull the stomach in. Squeeze that magic circle so you connect your back body to your arms. Pull the stomach against that connection, find length. Lift yourself as you float down. Lie down.

Take that circle, place it between the ankles. Arms are by your side and pump. Inhale two, three, four, five. Exhale, keep the back totally flat. Inhale two, three, four, five.

Exhale two, three, four, five, three, two, three, four, five. Exhale two, three, four, five, four, two, three, four, five. Exhale two, three, four, five, five, two, three, four, five. Exhale. Now just squeeze the circle.

Squeeze, and up. And squeeze and up. Work the inner thighs. Engage the Trinity, your stomach, your tushie, and your inner thighs. Then you go, oh my God.

And up, up, up, up, up. And lower the legs down to the mat for the roll up. Reach back. Inhale up. Exhale over, in, back.

No cheating here. Inhale up. Exhale over. Inhale back. Exhale down.

Inhale up. Exhale over. Inhale back. Exhale down. Last one.

Inhale up. Exhale over. Roll over. Reach back. Take the bars.

Take your legs up to the ceiling. Pull the stomach in. Reach back. Scoop the stomach. Squeeze the circle.

Stop at 90. Touch the mat. Come to 90. Scoop the stomach back. Squeeze the circle.

Roll down. Touch. Come to 90. Long waist. Squeeze the circle.

Round open and touch. 90. Reach back this time. Drag those thighs along the stomach. Touch the mat.

Come to 90. Reach back. Draw the thighs along the stomach to 90. Last one. Reach back.

Draw the thighs along the stomach. Sit up for rolling like a ball. Roll back and roll up one. Roll back and roll up two. Roll back and roll up three.

Scoop the stomach, lift the waist. Squeeze those legs. Scoop the stomach. Lift the waist and squeeze. Get ready for a little double leg fun.

Bend the knees all the way in. Stretch out, squeeze it in. Stretch it out, squeeze it in. Stretch three and in. Stretch four and in.

And if you can, touch the mat with the arms, scoop the stomach in. Touch the mat with the arms, and in. Two legs up, hands behind the head. Lower to the 45. Feet eight, seven, six, five, four, three, two, one.

Squeeze and up. Lower to the 45. Beat eight. Lift that head up, guys. Come on, get your shoulder blades off.

Seven, eight, squeeze, and up. Again, lower to the 45. Beat. Three, four, five, six, seven, eight. Squeeze and up.

Last one. Lift the head, press on the hands. Lower to the 45. Reach the legs out of the hips. Make the waist long.

Pull the stomach in, squeeze, and up. Go to the 45. Lower, all the way down. Beat, three, four, five, six, seven, eight. Stop at 45.

Lower down. Beat two, three, four, five, six, seven, eight to 45. Lower down. Beat two, three, four, five, six, seven, eight. 45, exhale.

Beat two, three, four, five, six, seven, eight. All the way up. Eight counts down, eight, seven, six, five, four, three, two, and up. Eight, seven, lift the head, five, four, three, two, and up. Bend the knees in for crisscross.

Stretch out the legs. Twist the upper body. Both shoulders off, bend in, and come center. Stretch, twist, both shoulders off. Bend in-- come on, guys.

Both shoulders, twist, and in, and twist, and in, and twist, and in, and twist. We're going to reverse it. Stretch out. Twist in. Deep in center, twist in.

Deep in center, twist in. Deep in center, one more. Deep in center, twist in. Deep in center, twist in. Now, from here, come center.

You're going to deepen into the center. You're going to twist on to your side. You're going to deepen into the center. You're going to twist on to your side. You're going to-- in and out, and in, and out, and in.

On the side, and in. On the side, bend in. Stay on the side. Lift up, up, up, bend in, on to the side. Lift up, up, up, bend in, on to your side.

Lift up, up, up, and in, onto your side. Lift up, up, up, moving down. In, onto the side. Beat 2, 3, 4, 5, 6, 7, 8. Bend in, do this side, 2, 3, 4, 5, 6, 7, 8.

Bend in. Do this side, 2, 3, 4, 5, 6, 7, 8. Bend in, do this side. Nice waist. Stretch those legs.

Out of the head. Get longer, bend in, roll side to side. One, and roll, straight legs. Roll, and roll, and roll, and roll. Like when you're a kid-- woo! And roll, bend the knees all the way in, sitting up.

Ahhhhh. Arms out in front, long waist, press scoop. Take it all the way to your ankles. Keep your heels on the mat. Press those heels down so you stretch the back part the body.

Keep the arms long, then bend them, scooping the crown of the head down. And then come up. And again, bend, scoop, long waist, and up. Now keep the arms straight. Press, scoop, scoop, roll up.

And press, scoop, scoop, roll up. Open leg rocker. In the circle, in the ankles. Stretch up, rock back. Come up and hold.

Rock back, come up and hold. Rock back, come up and hold. Rock back, come up one more time. Rock back, come up and hold. Bend your knees, take the circle, place it between your thighs.

We're going to do a tick tock with the inner thighs and our ankles, so we really get the pelvic movement. Lie down. It's all about that pelvic movement, women. Squeeze that circle. Rock over to one side.

Hold the stomach in, and up. Rock so you connect the inner thighs to this exercise. Squeeze, and up. You want to feel when your legs are working together that they're working as one. So, not that you have two different legs, but that you have one strong calm of strength coming out of your hips.

Two legs, take the circle to the ankles. Arms open, squeeze that circle. Reach all the way over. Pull the stomach in and up. Reach all the way over.

You can look in the opposite direction to deepen it. Reach all the way over, and up. Reach all the way over, and up. Corkscrew. Lift up.

Roll to the right, all the way down, to the left, and up. All the way to the right, to the left. Now we're going to do an old-fashioned corkscrew. Right from here, keep the waist long. Bring the opposite knee towards the ear, but keep the waistline long.

Roll down onto that hip. Scoop the floor. Find that same position on the other side, and lift the pelvis up. Other side, opposite knee to the ear with a long waist. Roll down, elongating the spine.

Sweep around, scoop it, and lift it up, and with a little pepper. Over, down, around and up. Over, down, around, and up. Over, down, around, and up. Over, down, around, and up.

Roll all the way down. Take it into your hands, and you're going to sit up, for rowing. I love this variation because it teaches you to use your legs in opposition. Many times in rowing, it becomes about the upper body. So, one leg right in the center, just as if you have your feet in the center of the apparatus.

Circle lines up, right from here. Pull the stomach in. Roll back. Squeeze the circle. Reach out-- come on, squeeze that circle.

Squeeze it. Squeeze it. Squeeze it. And come up. You've got to row that boat, and come up.

And row that boat, and up. And row the boat, and up. And pull the waist back, and flat back. And hinge squeeze, and up. So the legs reach in opposition to the lengthening of the upper body.

And the sun is shining on your face. And sit up. I was thinking about those mirrors, you know, when the days were when we were allowed to suntan, and up. Before it gave us cancer and wrinkles. And reach, reach, reach.

And up, one more time, and reach, reach, reach, and up. Switch your feet. We're going to do a set of each full rowing on this side. Pull the stomach in, and reach the legs. Roll back, and open.

Push back, dive over. Interlace squeeze. Lift the hands up. Stretch forward. Hold onto your foot.

Elongate your body down, and then pull your stomach back, as the crown of the head reaches towards the foot, and sit up. Roll back. Pull the stomach in. Open, press that circle. Dive over, hands clasped.

Lift them up, up, up, up, up. Circle around. Grab the ankle. Stretch, all the while, elongate. Then pull the stomach back as the head reaches forward.

The stomach pulls back and you open the low back. And again, roll all the way back. Reach the legs forward. Open, push back. Dive over like an Olympic diver.

Grab your hands, stretch all the way up, up, up. Lift the ribs off of the thighs. Circle around, grab the ankle. Elongate, stretch it, and then pull the stomach off of the thighs, but reach the head forward to open the back up. Elbows lift.

Tip back. Pull the stomach back as the hands reach forward. No arching. Reach all the way down. Lift up.

Scoop up, and around. And reach back, tip, scoop the stomach to reach the arms forward. Hands go down, and interlace. Stretch up, reach, and over. Again, squeeze, hinge.

Scoop back, stretch, over. Reach, and up, up, up. Circle around, and stretch. On to your tummy for single leg kick with it right at the crease, your smile of your tush-- some people call it the fat-- and your ankle. Pull the stomach in, knees together, and squeeze.

Two-- it's nasty-- press those hands, two, and release. And squeeze-- how many different ways to tighten the tushie-- and back. How are you doing there, Nedra? [STUDENT TALKING] See, that's because you don't have the booty that I have. And squeeze.

It's genetic. And squeeze, two, three, four. Lift the thigh up, squeeze, two, three, release. Squeeze, two, three, release. Squeeze, two, three, release.

Squeeze, two, three, four more. One, two, three, release. You like it, Connie? Release. There you go.

Two, three, release. Four, two, three, good girl. Other side. This time I go, thank goodness, there's only two legs. Squeezing these together, press it.

Squeeze it right there. Good girl. And squeeze. How we doing, Niedra? All right.

Getting [STUDENT TALKING]. Exactly, it's all about the props. And squeeze, two, three, release. Press the arms. Every part of your body is working.

Release. The collar bones are opening as you squeeze. The chest is reaching forward. The legs are reaching way out of the hips, as you squeeze long ways, stomach in. Lift the legs, squeeze, two, three, release.

Squeeze, two, three, release. Squeeze, two, three, release. Squeeze two, three, four more. Four, two, three, release. Three, two, three, release.

Two, two, three, release. Squeeze. Squeeze. Squeeze. Squeeze.

Squeeze. Squeeze. Release. Take the circle. Place in between both of the legs for the double leg kick.

One cheek down on the mat, elbows down, and kick one, two, three, stretch up, stretch up, stretch up, other way. Kick one, two, three, stretch up, stretch up, stretch up, turn. One, two, three, stretch up, stretch up, stretch up, turn. One, two, three, stretch up, stretch up. Bend the knees.

Take your circle. Hook your feet, and give yourself a stretch. Over the chest, over the chest, over the chest, lift up, lift up, and good. Sit back on the heels, stretch out the low back. Push on the hands, stomach off of the thighs.

Round the head down, and roll up for the thigh stretch. Stomach in, ahhh. Feels good. All the way up. Pull the stomach in.

Hinge, two, three, four, five, and lift. And hinge, two, three, four, five, and lift. And hinge, two, three, four, five, and lift. Take a breather. And hinge, two, three, four, five, and lift.

Flip over for the neck pull. Have it flat today. Flex your feet. Use those inner thighs. Pull the feet back, all the way down.

And inhale to roll up. Exhale, stretch over, one, two, three. Sit up, squeeze your circle, and roll. Right up, one, two, three, lift all the way up, squeeze your circle. And up-- by the way, that works on the dogs too.

One, two, three, all the way up. Squeeze the circle. And up, and one, two, three, lift up. Squeeze the circle one more time. Roll up, give yourself a deep stretch, hollow all the way down, crown of the head between the knees.

Roll up. As you roll down, get longer. Get longer. Get longer. Stop here, give yourself a stretch to the neck, and bend your knees in.

Take the circle in between your ankles. Get ready for teasers. Legs lower to the 45 degree angle. Teaser one, roll up, halfway down and up. Halfway down and up.

Halfway down, all the way up. Float down, leave the legs. Come up. Halfway down. Up down, up, down, up, float.

Come up, down, up, down, up, down, up, float. Come up. Lower, lift. Lower, lift. Lower, lift.

Take it in the hands. Everything down. Come up. Catch it in the legs. Everything down.

Come up. Catch in the hands. Everything down. Come up, catch it in the legs. Everything down.

Come up, catch it in the hands. Everything down. Come up, bend your knees. Take it, place it in the feet for the seal. So we're going to press it, just like you were on the mat.

Roll back one, two, three. Roll up, one, two, three. Roll back, one, two, three. Roll up, one, two, three. We're going to stand-- not this one but the next one-- and take it in your hands when you go to stand.

Roll back, take it in the hands, stand up, turn, and face the other direction for your push-ups. You're going to take the circle and place it between the ankles. You're going to squeeze that circle. Lift your waistline all the way up. You have the option of having to do your push-ups on your knuckles, or on your flat palm, OK?

Lift up. Touch the hands to the mat. Pull the stomach in. Press down there with your hands right by your toes. Walk out in four steps, one, two, three, four.

Press down one. Press down two. Press down three. Press down four. Press down five.

Walk back, palms by the toes. Push down, roll all the way up. Lift your heels up, squeeze the circle. Hands go to the mat. Keep up on your toes.

Walk out one, two, three, four. Push down one. Push down two. Push down three. Push down four.

Push down five. Walk back one, two, heels stay up. Squeeze it. Scoop it. Roll up, up, up.

Lower the heels down. Come down. Step off onto the wood. Face me on an angle. Have it between your ankles.

Pull the stomach in, tailbone drops. Right from there, squeeze. Zip up and down. So, turn it out. That's it.

And zip-- don't lose it, and down. And zip, and down. That's it, tailbone drops. Zip-- isn't that awful? And down, and lift up.

Now bring your heels towards each other as you come down. That's it. Up, bring your heels towards each other, so you really get that wrap. Lift up. That will help build that.

And lift up, and now quick. Up, two, three, four, five, six, seven, eight. Bend. Stretch. Bend.

Stretch. Bend. Stretch. Bend. Stretch, like ballet.

Up. Bend. Up. Bend. Up.

Bend. Little swans, flat feet. Shift your weight to one side, and in, and out, grow tall, and out. Up on the standing leg-- that standing leg is lifting. No sitting in the hip.

Lift, and up. Lift, and up. Lift. Say, I love Pilates. Lift and up.

Lift, and up. Lift, good, and shift. Lift, as you shift. Up on this hip. Hip over knee, over heel.

Lift, and down. Two, and down. Three, that's it. Feel all this work, and four. Five.

Keep the leg lower so that your hips are square, so I don't want it here, I want it on the floor. That's it. So you're dragging it in, like when you do fencing and you drag it in. Same thing. Reach, reach, reach, and reach.

Take the circle. Take it between your thighs. What's good for the ankles is good for the thighs. Pull the stomach in. Squeeze.

Don't go to close, because we're going to get closer. And squeeze, tailbone under. Zip it right from here. Connect the back of the body with the front of the body. Use the inner thighs.

Use the buttocks. Lift the stomach up, good. And down, and one more, and bring your feet a little closer. And zip it up. It's nasty.

So good. We're so twisted. Which-- I go, really you're going to listen to me? I was a dancer, and I used to fight, and that's my idea of fun. But yeah, listen to me.

Oh it's fun! Exactly! And stretch. I survived, it's fun! Bring your feet all the way together. Tailbone drops, pull the stomach in, squeeze, and down. Grow tall-- you'll remember me tomorrow-- and down. And stretch-- maybe the day after-- and down.

And stretch, and down. And stretch, and down. It's beautiful, why wouldn't I want to? And down, and stretch, and down, and stretch, and down. Take the circle in your hands.

Lift up, hips a little wider. Feet a little wider than hips, all the way up. Stretch over all the way to the right. Reach that circle. Scoop the stomach.

Go down all the way to the other side, and up. Make a frame. Reach, reach, reach, scoop down. Reach all the way over and up, and stretch over. Scoop down.

Stretch over and up. Stretch over and scoop down. Stretch over. Draw your feet together and squeeze, heels together. Look right, center, left, center.

Lengthen, and down. And press, open the chest. Left, center, right, center. Lengthen and down. Press the heels.

Squeeze. Right, center, left, center. Lengthen, and down. Squeeze. Left, center, right, center.

Lengthen, and beat, three, four, five, six, seven. In and out, two, three, four, five-- nothing like a little arm work. Two, three, four, five, six, seven, and down. Two, three, four, five, six, seven, eight. Lift up, two, three, four-- stay there.

Bend shave one, bend shave two-- look it's a halo-- three-- it's the only one I'll get-- four, and five. Come all the way down, two, three, four, five, six, seven, eight, and up, two, three, four, five, six, seven, eight. And scoop, and scoop, and scoop, and scoop. Come all the way down. Now bend.

Lift up, and bend. Lift up, and bend. Lift up, and up, and up, and up-- come on, hit that ceiling-- up, up, and up. Good work, guys. Woo!