Kneeling Side Splits Variation

I'm gonna be working with some arm weights which are optional, of course. But if you like me, I like to work everything together. I'm gonna work out her body at the same time. Now I'm gonna go for a yellow spring because I have one. So a blue spring or a yellow spring, the lightest spring that you have, and we're gonna work those adductors in a thighs. So I'm gonna put my knees there and my other knee right at the edge nice and tall, and we're gonna open and close.

Now obviously for those, they're super duper strong. There's always that no spring. I am not on a no spring. Just to clarify there, I'm on a yellow spring. Now, I'm doing my sliding splits.

The work is here is the adductors. Your pelvic floor is lifting up. Now, I'm gonna add the arms. Here we go. So we can work those shoulders. What I love about this exercise is that it's closer to the ground.

It's not quite as intense as the standing version, but it just means we do a little extra reps. We add the arm weights, and we get some arm work. And let's do four more. Three, two, now hold it out. Hold it out.

We go in and down. In and out. In and out. So we're holding it right in that little section there that you can feel the burn. Fantastic. Let's do five more.

Five, four, three, two, one, bring it in, elbows facing forwards, palms facing in. We go out and in and out. It's kinda like a little sexy move here. I always feel like I'm doing a Jane Fonder move here, right? I'm channeling Jane Fonder right now. We go in and out. Don't worry. This is your warm up for you in the thighs because wait till you see what's coming up next, and it all builds so nicely on top of each other for pure toning of those legs.

Never got those arms going. Keep going. How are we guys doing? We're doing amazing. Good. Let's do four more. Four three two and one more. Now bring the hands in.

Now we're gonna sit down. Punch sit down. Punch. So now I'm incorporating the quads. Punch out and in.

Out and in. Amazing. My focus here is my inner thighs. Obviously, you can always make this a little challenging for your glutes. You can up the weights and then you would take focus into the glute. Four more four, but right now it's adductors. Three, two.

Give me one more for good luck. And then bring it back. Amazing. From here, we're gonna step forward and we're gonna bring it now onto here. So now more adduct to work. So we're gonna get onto your carriage.

Inside leg forwards against the shoulder rest. The other leg is externally rotated. If you don't feel comfortable here, you can place it on the floor. Now what I'm gonna do is bring the carriage and it's gonna hit somewhat close to that stabilizing leg. So what is working, my adductor?

Now if this feels uncomfortable or you feel your balance, just take your foot down. You got it. So find where you wanna be. Let's go together. Now we're gonna add the arms, optional arms. Circle up, circle down.

Circle up, circle down. Oh, you feel see my heart rate is going up. I told you. We always start calm. What did they say? The calm before the storm, and then up, and then down?

Are we breathing? XL draw in, feel those inner thighs and the arms. You've got two more here. Beautiful circle. Alright. One more for good luck.

And then bring it back. Now this time, put the hand on the hip. We put the hand here. We go overhead, cross overhead, cross, overhead, cross. So now you're incorporating your obliques here, overhead, cross cross two more, and across last time, and across bring it back.

Step that foot down. I don't know about you. My legs feel a little yellow. Guess what? We get to do that on the other side, aren't we lucky? So let's turn so now you get to see my booty now. We're gonna get up onto the top here and Okay. Put your other foot.

Now gonna make sure your knee is close to the edge here. Alrighty. We open and close. So we're first to going for your shoulders here. Now remember, we need to do both sides. Our body is not symmetrical.

Our goal with Pilates is to work on an eight hour asymmetries of our body to make the body strong as a whole. So when I say this is about lower body, it really isn't. It's really with Pilates, it's always going to be your total body with a little focus with that lower body. Okay. Four more. Four. Three.

Two more. Now, this time, hold it out. Press out. And if you wanna add, absolutely add those arms. Mallett bit more burn with the shoulders.

There we go. Are we feeling it now? Absolutely. Let's do six more. Everybody palms down. Draw the shoulders away from your ears.

Connect to your abs. Your mind is connecting to your core. Couple more. One more and bring it back. Alright.

Sit your hips back here, elbows kind of close to your body. Now we press, thrust the hips up and then we come back down. There we go. And down. Up and down.

And back. Press out. So your hands are in line with the shoulders. And back. Keep going. Are we breathing? Four more here. Draw the shoulders away from your ears, sit the hips back.

Your hips are going right to your heels. Alright. Can we do two more? Absolutely two. And one more. Amazing. Come all the way up.

That's step gracefully off of your reformer. Alright. We're gonna place our leg, the outside leg against the shoulder rest. So I'm gonna go all the way and pop that leg out. Can you see I've got that inside leg against the shoulder rest? Remember you can pop your foot down, but before we do anything, let's just see how we get on. Remember one side is always gonna be stronger than the other.

So you can adjust that front foot to where you need to be. Alright. Let's work those arms now. So we're going to go in and out. So we circle circle and back, circle and back. So that nice big circle in front of your torso, so in your peripheral view always, Now look where your shoulders are in relationship to your hips.

You are stacked. That's it. Da da da. So you're not quite closing the courage. You're keeping away from the end of your carriage and we're bringing it all the way in.

Feel those inner thighs. Let's do two more. One more, everybody. You have beautiful arms here. Now ready.

Our bow here. We go over cross. Over, cross, over cross, over elbow, jab across. So it's in that side bend and then jab rotation. Side bend jab rotation.

Good. Cy bend jab rotation. Can we do two more? Pretty intense, last time, and jab across. Be careful, bring it all the way down, close the carriage, Step off and step off.