Creative Combo Side Lying Flow

Now, we're gonna take it to a blue spring, back to our blue spring. Back to some leg work with abs, leg and abs. Make sure your headrest is down. Okay. We're gonna take your foot into the strap. So for me, I'm gonna take that big strap, wrap it around. Gonna get my knee in the middle of the reformer, and I'm gonna place both hands forwards on my headrest and take the leg down.

Now I go back And then just in front of the hip, we go into a hip extension, and just in front of the hip. So my arms are straight, and I'm thinking of lengthening out through the crown of the head. So everybody lengthen through the crown of the head. We want a light spring because we're gonna do a many reps. So we don't need anything heavier than this.

This is the weight that I go to. Couple more. One more. Bring it down. Now take your back elbow forearm down and lift that leg up. So now we're going into our rainbow leg. So it's like a little circle.

You're pushing away from the reformer, so I'm lifting up on that underneath oblique. That nice circle circle around. Circ down. Open that leg up. Pretty intense with your legs, but don't forget your abs.

Your abs are working super hard. Couple more. Last time, one more. Bring it back. Drop up that leg down.

Pick up your strap. Just turn towards me, grab that small strap, knees bent, look down, and let's work into our arms while we head into that tricep extension. Here we go. Look down towards the floor. Keep that elbow high. Now look where your rope is.

Your rope is in front of your face. Your elbow is high and the top part of your arm stays still. Your gaze is looking down towards the floor. Couple more. One more.

Bring it down. Now we're gonna take this around your kind of thigh. We're gonna come down and we're gonna press that leg back and it's very light. Gonna press it back. It's very late.

Now we are going to hold it here, and we're gonna lift up and down. Now this is the hard part here is lifting that leg up and down. Now see if we can put that hand behind your head. It's pretty light. There we go. So you're abducting your leg up and down. Up and down for four Three is gonna get a little bit more challenging.

Two, and one. Now we're gonna abduct the legs. So we go up, kick, and bring it down. One, kick and bring it down. Duh. You can hold on here if you would like. Duh. Kick. Duh.

One kick. Last. Time one kick and bring it back. Lift up. Hold it there.

Lift that leg up. Press out and in. Yes. Not easy. You guys can do it. If this is too challenging, pop your hips down.

Just pop your hips down. There we go. And just push out and in. Four more, four, three, two, and one. Nice work, everyone. Good job for trying.

Lift yourself up. Take it away. Quickly up to the other side. Alright. Get yourself set up, knee underneath your hip. Pop that strap.

You'll loop around your instep, hands are forwards. Drop that leg down and start to press that leg back. Super important that your upper body is stable. So your upper shoulder girdle is completely stable. This is what's allowing you to move at that hip joint So don't just think this about your lower body.

It's actually more about your total body here stabilizing. Now reach out to the crown of the head. Can we do a few more? Yes, we can. Two more. One more.

Bring that leg down. Drop the forearm down. Now lift that leg straight up diagonally. And we go down and up. That little semi circle here.

Down and up. It's got that nice range of motion with the hip. Now everybody lift out of your reformer. Try not to sink into the reformer. It's super important you lift out of your reformer.

Couple more. One more. Bring it down. Come all the way down. Sit up.

Take hold of that leg. Now we're gonna go for the baby strap if you want. And we're going to our tricep extension. Now, you can have your forearm like this, or you can be how I was before with the hand on there. So you can choose.

I'm giving you a couple of variations. This might feel more comfortable or you can do what we did on the other side, which was the hand here, which is right here. There. Just wanted to show you the differences there. So we can be here's a little bit more upright. So there's your choice.

Alright. Keep looking down towards the floor, elbow high. Can we do four more? I don't know why I ask you because I'm gonna make you do anyway. Two more. One more.

I learned my lesson a long time ago. I never asked my students. What would you like to do today? Never. That's a bad idea.

Alright. We're gonna come up around your thigh. Knees are stacked. Let me go backwards and forwards. Remember, take the hand behind your head. This feels super easy. Yes, I know, but remember how challenging it gets. We're gonna incorporate those obliques.

Couple more. Think of this about hip extension here. Now knees are stacked. We abduct the leg up and down. Carriages barely moving.

And we're opening your femur up and down. So you're moving that femur femur in your hip joint. Personally, I like to do a lot of hip mobility to keep my hips supple. Now we're gonna add the kick, da, kick in and down, and a one kick, and down, and a da, kick in and down, kick in and down, da da da, kick in and down, hand down. You're ready. We're gonna lift up.

Can we do this? Push out and in. Maybe we can put our hand behind your head. Maybe you can't. Maybe you're gonna put your hand down for more stabilization. You can explore and experiment. That's the beauty of Pilates.

It's about experimenting on what works for your body. Every day is different. Couple more. Actually, let's do two more. We've got it. Two and one, and then bring it down.

Oh, take that strap away.