GOLD Mat Pilates 7

Hey, hey, get healthy UTV squad. I'm Chris Freitag, and I have my lovely friend Tara Putz with me today. How are you? I'm great. We are back together for Matt Pilates number 7.

We did, um, number 6 together. Yeah, so today is going to be a half hour, 30 minutes of focused core. Work. I love traditional Pilates. Today's workout, number 7, is going to be very classical Pilates.

I'm a Stott Pilates trained instructor and so you're like, What? What did you just say? There are different, um, companies that train you. They're all fairly similar, but I'm going to call the exercises by the names that I know. Um, this is going to be all on the mat.

We're not standing up, and we're really focusing in on our core. So if you truly are doing Pilates, you are really thinking about the powerhouse of your abdominals, your transverse abdominals. So let's just quickly talk about anatomy. I remind you in every Pilates class because if you don't know your anatomy, you can't really do Pilates. So let's talk about it.

You have your rectus abdominis, which is your crunching muscle. It's kind of up here above your like where your six-pack is, up here, and it's what you crunch, but then you have your transverse abdominis, and that is a muscle that wraps around your body like this belt that we're wearing. We're wearing microphone belts, but think of it like a belt that you tighten, and when you tighten that transverse, it also protects your low back. So that's really important to know. And then you have your obliques, which are your twisting muscles, your inner and outer obliques, and you use those all day.

You don't even really realize it, but everything you do in your body entails engaging some of those oblique muscles. Then you have your back. You have 7 vertebrae in the back of your neck. That is your cervical spine, C1 through C7. Then you have 12 in your mid back, the thoracic spine, T1 through T12, which is this part of the back.

Dancers are really good at moving their thoracic spine and then you have your lumbar, the 5 lumbar, L1 through. L5, typically by the time you're 40, you're familiar with your lumbar because everyone says I have a herniated disc between L4 and L5. I've got a problem with L3. It's typically L4 and L5, though, where people start to get a little wear and tear. So we're going to really move through those vertebrae.

We're going to pull in that powerhouse, transverse abdominus. We're going to crunch with our crunching muscle. We're gonna twist. We're gonna do all the classical Pilates today. So I'm so excited.

All right, let's go. Ready for the burn. We're gonna sit down and we're gonna start with breathing. By the way, breathing is so important. So when in Pilates, we inhale through the nose and you exhale like you're breathing out of a straw.

Now I'm gonna be talking the whole time, so I will not have the best breath pattern because I can't maintain that while talking, but you at home, I want you to audibly hear yourself breathe. You inhale and then on the hardest part of the move, exhale the exertion. So let's just go ahead and come down on the mat and we're gonna lay flat on the mat. I want you to put your heels on the mat and align them with your glutes and just relax your hands at your sides. Now I want you to think what's going on in your back because that little lumbar has a natural C curve to it.

I want to inhale and on the exhale I want you to do what we call imprint, where you imprint that low back. So if we were laying in the sand, you would be taking those 5 lumbar vertebrae and just making a little imprint in the sand. So inhale, prepare, exhale, slightly imprint your back into the mat and you pull your belly to your spine. Inhale, prepare. Exhale, slightly press that low back into the mat, so you're taking that C curve slightly out of the low back.

I keep using the word slightly because I don't want you to jam your back, but it's just a very slight movement. Do it one more time, inhale, prepare. Exhale, slightly press that low back in. That's your imprint, so good, your hip bone. And your rib bones are slightly coming closer together.

Now we're going to take our feet off the mat, hold that imprint. Inhale, prepare, exhale, one leg comes up. Inhale and exhale the other leg. Now you're in tabletop, your back is slightly pressed into the mat, and your abs are nice and tight. Inhale, prepare, both legs come down.

We'll do that one more time. Inhale. Exhale, one leg comes up slightly, imprint your spine. Inhale, exhale, the other leg comes up. You're in tabletop.

Those abs are nicely pulled in, and inhale and exhale, release. Let's articulate through the back, hands at the side. Inhale, we're going to hip roll. Exhale, start at your lumbar, roll through your hips. Now you're exhaling through your mouth all the way up, and get that bridge up.

Now I'm sure that Tara's bridge is higher and more rounded than mine, right Tara? No. Yeah, I don't know. I can't see you very well being a dancer, but that's okay, even if you aren't flexible in your back. I am not.

This is so important that you do this in health repair. Start at the shoulder blades, exhale, roll down, get as much roll as you can all the way so that the lumbar comes down. In health repair, exhale through your mouth. Roll up, all the way up, up, up, up, up, get to the top, slightly pull your knees together so your inner thigh engages. When you engage those inner thighs, your pelvic floor pulls in.

Inhale, prepare, exhale slowly lower down through those shoulder blades, then the mid-back, then the low back. In health repair, exhale, roll all the way to the top. Inhale, exhale, roll down, you've got it. And on this last one, we're gonna hold it up there, inhale, prepare, exhale, roll all the way up so good, so good. Hold it, oh, just a little higher, even maybe bring those shoulder blades in a little bit, get that arch and release.

Exhale all the way down to the mat. Oh, that feels good, huh? Knees to the chest, roll up, we're going to come through to child's pose right here, still warming up our body. You're going to splay your knees wide on the mat. Drop your tailbone to your glutes if possible, and stretch your hands out.

I love this stretch. This feels so good. Inhale, come into your cobra, open up those hip flexors, breathe, exhale back to child's pose. Do that two more times, cobra. All the way down and back.

And one more cobra, and this time we're gonna come onto all fours, nice neutral spine, and here we go. Load the shoulders over the wrists, load the hips over the knees. We're gonna come into a spinal balance, opposite hand, opposite foot, and help repair, exhale, lengthen the opposite arm, opposite leg, so the elbows near the ear, point those toes if you can, and inhale to switch. Exhale, other side, all the way lengthen, inhale, switch fingertips away from the toes. So make sure you are audibly breathing: inhale and exhale, so good.

Don't overarch in that low back. You want that nice neutral spine, abs are pulling in, inhale, exhale right there. And one more on the other side, inhale and exhale. How does that feel? Good.

Let's do some hip circles. So we're gonna take our leg up and just circle around, keep your hips facing the floor, and just circle around. Like your leg is like a spatula, and you're scooping the bowl with your spatula all the way around. Good, one more. And release, other side, scoop it around, big circles, scoop it around.

Inhale, exhale, inhale, exhale, one more. You got it. And release. Let's come into our down dog. Take those palms to the ground, come up onto those toes, and then press it way back.

Let's go ahead and pump your heels down and up, so you're pumping those calves all the way down and up. Get that stretch to your back. Get your stretch to the back of the legs, feels so good, doesn't it? I, I don't know if you can hear, but my ankles are cracking over here. Yeah, you might have some joints popping during Pilates.

That's totally fine. Coming back down to the knees, three-point pushups to warm up our arms and chest. Now I'm gonna pull my hips forward. Tara will stay on both legs. But I'm gonna lift one leg off the ground, so we are on three points here.

We go. Push up. Let's do five all the way down, elbows tight. Four. Three, make sure you're breathing.

Two. And why? And release. Other side if you're on one leg, like I am, point that other toe. Let's go.

Five. Four, three. Breathe. Two. And one, good.

I think we are nice and warmed up. Let's come onto our backside right here and let's continue on. All right, so half rollback, we're gonna have our heels on the ground. We're gonna scoop out those abs, really scoop them out. We're gonna roll halfway back, hence the name half rollout.

Hands are like around a big, bloody circle right here. You're gonna inhale, prepare, and exhale. Roll back and then all the way back up. So use your breath. We're gonna inhale and go back.

Three, two. One, pull up. Three, two, one. Pull up, exhale, inhale, inhale, inhale, exhale. Either way, and honestly, here's one of the things about Pilates: it doesn't matter where you actually inhale and exhale.

The key is that you're doing it. But we typically exhale on the most forceful part of the move. Give me one more right here, you got it, and release. We're coming down to the mat. Those abs are gonna start to turn on fire here, right, so we're all the way down, heels are lined up with the glutes.

Slightly imprint. Inhale, prepare, exhale, slightly press that low back to the mat. Abs are tight, lift one leg up, now lift up the other. So now we have the legs off the ground like we did earlier, and you really have to stay stabilized in that core and help prepare. Exhale, lengthen through the back of the neck, chin to the chest.

Belly to the spine. Get your shoulder blades off the ground. This is called our Pilates C-curve, and this is really hard. We make it look easy, but you might feel tension through your jaw. You might feel tension through the front of your body because you're trying to hold those shoulder blades up, but what I really want you to do is hold your body up with the strength of That mid back helps repair, exhale lower back down.

That's your Pilates C curve. In help repair, exhale lengthened through the back of the neck, chin to the chest, belly did is fine. You're up, exhale lower back down. So what are we doing? We're bringing our rib cage closer to our hips.

Inhale, exhale. Rib cage is closer to the hips. Inhale, repair, exhale back down. We call this ab prep. Inhale one more time, exhale.

We're gonna hold it here. We're gonna come to our Pilates 100. We're gonna pump our arms independent of our core, so we're keeping that core nice and strong. We're gonna inhale one, two, three, four, five, flip, exhale two, three, four, five. Inhale two, three, four, five, exhale two, three, four, ten.

Inhale two, three, twenty, twenty-five exhale two, three, four, thirty, inhale two, three, four, five. Exhale two, three, four, forty. Inhale two, three, four, five. Exhale two, three, four, fifty. Inhale two, three, four, five.

Exhale two, three, four, sixty, you've got this, two, three, four, five, exhale two, three, four, seventy. Inhale, keep that back up and exhale two, three, four, eighty. Inhale two, three, four, five, and exhale two, three, four, ninety. Inhale two, three, four, five, exhale two, three, four, one hundred and breathe. Abs are on fire.

I may, I may have made a mistake. I want one or two. What did you say there? And I was like, Oh, more than that. OK.

So you're taking a breath right here. Keep those feet up off the ground if you can, all right. In help repair, exhale, the head is back down now, lower those feet. OK. Holy bananas, right?

Lengthen your legs out, full body roll ups. Arms are all the way up behind you. Now see if you can lay those arms the tops of the hands onto the floor without popping your rib cage, so that has to do with shoulder mobility so that you aren't like struggling to get those arms down, but you just lay them down. Inhale arms up to the sky. Now we're gonna peel off an imaginary piece of Velcro.

Keep your heels on the ground. Inhale and exhale as you lengthen through the back of the neck, chin comes to the chest, belly to the spine. You keep the heels on the ground and you pull all the way forward and stretch. Inhale, start to go back. Release the shoulders away from the ears, heels on the ground.

One vertebra at a time as you bring your back all the way down onto that piece of velcro. Hands down, inhale, prepare. Exhale, roll, chin to the chest, belly to the spine, all the way up and over, so good. Inhale, go back, shoulders relax, exhale, roll down one vertebra at a time, pulling your belly to your spine. Inhale, prepare.

Arms up, exhale, roll. Now I've got an injured hamstring, so I'm not going quite as far as I possibly could stretch as far as you can. Start to roll back, you round the shoulders, breathe and we'll do one more. Here we go. Inhale arms up, exhale.

Up and over, so good, and we'll start to go back we're gonna take it up one notch now to what we call neck pull front. Neck pull front is just one step up from full body roll up. We're gonna place the hands onto the forehead. So when we roll up, we no longer have our counterbalance of our hands helping us. Inhale, prepare.

Are you ready for this, Tara? Exhale really forcefully. Oh man, all the way up and over, so good. Inhale, stack to tall, tall, tall, tall. Now hinge, so you just slightly hinge and then exhale.

Roll down, so good. Right, inhale, prepare, exhale, lengthen through the back of the neck, chin to the chest. Oh, keep those hands on the forehead, keep those heels down. Inhale, stack to tall, tall, tall, hinge and roll. All the way down, so good, inhale, prepare.

Exhale, go. Oh, it's getting harder to get up. What do you think? Well, as we fatigue those muscles, it gets harder. Hinge.

You hinge with that nice flat back roll. We're gonna do one more because we can. Let's do a team and help prepare, pull the belly to the spine. I had to use my elbows a little bit that time. I could feel it.

All the way up, up, up, hinge, you got this, and roll back. And release. Anyone else feeling their core on fire? It happens. All right.

I gotta scooch down a little bit on my mat. We're gonna get those feet up off the floor again in table tops, so you wanna make sure your head is on the ground. Your ponytail cannot be in the middle of your head, by the way. You have to be able to lay your head all the way flat. Inhale, exhale, slightly imprint.

Lift one leg up. Then lift the other leg. Beautiful. Inhale, exhale. Exhale, lengthen through the back of the neck, chin to the chest.

Belly to the spine, get into that C curve. We're going to knees pull to chest. Inhale and exhale. And inhale and exhale, and inhale and exhale. We often say sniff.

And blow, it's and and and. And, and. And, and keep going. 4, yes you can, and 3, yes you can, shoulders up, and 2, yes you can. Come on, and 1, and here we go.

Keep the knee to the chest, lower the head down, lower the leg that's long, and lift this leg. To the sky. OK now. Point that toe and you're gonna draw a hip circle. You're gonna circle on the ceiling.

It's not gonna be much bigger than a can or a pizza. It's just around. Scoop and around, and you inhale. So here's what I want you to imagine: that you have a plate on your abs and it doesn't rock back and forth. You don't move those hips right to left.

It's all about that range of motion in the hip and your ability to imprint that spine, pull those abs in. Switch directions, and inhale, scoop around, and scoop around, and scoop around. This looks so much easier than it is. Last one. Ah, and release.

Bend that knee again, and inhale. Exhale lengthen through the back of the neck, chin to the chest. Get the shoulder blades up into that C curve, lift the leg, here we go, inhale and exhale. And inhale and exhale, pull the belly to the spine. Now I'm not actually doing a very good job of breathing because I'm talking to you.

Way to go back there, Tara. You're doing a great job, and inhale and exhale. And 4. And 3 and 2, give me one more, so the other knee comes up right there. Oh yeah, drop that other leg, roll down through the top of your head.

Leg comes to the sky, point your toe. You ready for those hip circles? Doesn't matter which direction you go, we're going both, and inhale, exhale, scoop. Keep that plate or that cup of coffee on your abs. It's not spilling.

It's not rocking. Inhale, exhale, inhale, exhale, oh. Pull it around, belly to the spine, pull those abs in scoop. Now the other direction, scoop the hip in the hip socket and scoop, and inhale. Exhale, the hips are not moving right to left.

So good. So good. Last one. And bring that knee bent, and inhale prepare. Exhale, lengthen through the back of the neck, chin to the chest, belly to the spine, lift that leg up, we're gonna do our scissors, lengthen that leg.

It's 12, switch, 12 inhale, exhale 2 inhale exhale. 2 inhale, exhale 2 inhale, exhale 2, you gotta tear it, inhale, exhale. And. And and you're pulling in through those abs. Do you feel it?

Holy bananas. If you don't feel it, I don't know what you're doing. Inhale, exhale. 4, come on, shoulder blades up a little higher. 3, come on.

And 2, come on and 1, and knees to the chest. 00, if your abs are on fire, you're doing this right. I was gonna say the little hip circles. That was a sneaky exercise. That's sneaky.

OK, here we go. Double leg stretch, this is called. So we're gonna get back into tabletop and get our shoulder blades into Pilates secret, inhale prepare. Exhale; one leg comes up slightly. Imprint and the other.

So now you're nice and in the right place in the lower body. Inhale, prepare; exhale, lengthen through the back of the neck, chin to the chest, belly to spine. You've got the shoulder blades up so good. Now in double leg stretch, we're gonna hold this Pilates C curve. We're gonna take our hat off and lengthen our legs, swim it around.

Are you ready? Yep, I'm gonna keep my knees bent though. Um, yes, you can do that, or you can put your feet on the floor too at home. You could put your feet on the floor, inhale. Exhale, swim; inhale.

Exhale, swim. Now the lower your feet go, keep going, Tara. The lower your feet go towards the floor, the more abs you have to use. The higher your legs go in the air, I shouldn't use the word easy because it's not easy, but it reduces the difficulty. Inhale, and exhale, pull those abs in, and inhale and exhale, pull those abs in, inhale.

Exhale, pull them in. You've got this. Two more. One more. And release.

Oh man. So we were on the floor. That was still hard. If you are feeling this in those abs, if you're feeling it through that back, all those back-up sensors, you're doing the right thing. Let's go ahead and take our legs up and roll up, rolling like a ball.

I can see I've got like a little puffing my pony. That means you're doing it right, Chris. OK, here we go. So we're going to come with our feet off the ground. Now we're going to roll like a ball on our, on our spine.

So we're gonna roll back and up, and you're just gonna be at the top, right around those sit bones, scoop out those abs. Inhale, exhale, scoop it and balance, inhale. Exhale, scoop it in, balance. You've got this. Inhale, exhale, scoop it in.

Balance. Let's go. Come on, inhale, exhale, scoop, let's do one more. Inhale, exhale. And right there, good.

Now, something about Pilates is you only really do about five to eight of each exercise. You just keep moving. We're gonna move to open leg rocker in an open leg rocker, your legs will be 100% straight, and Tara's gonna do that. I'm going to do the modification actually, all right, so here we go. Are you ready?

Yep. So I have my hands either here or here. My legs are bent. I have an injured hamstring, but if you can straighten them out like she has, do it. Are you ready?

Yeah, roll back and find that balance at the top. Holy bananas right there. Come on, girl, you got it. It's a lot, right? In house.

Exhale. Inhale, exhale, come on, Terry, you got it inhale. Exhale. At home, if you're bending your legs like me, you've got a little extra balance. Right at the top, hold it, you got this.

Give me one more, woo. Hold it, hold it, hold it. Nice straight legs. You look beautiful, Tara. Oh, thanks, Chris, and release teaser, so good.

OK. Next one is teaser. So it's a continuation of our full body roll up in our neck pull front. We're gonna keep our legs bent. And by the way, I mentioned this once in the beginning.

You want to always engage those abductors, which pulls up through that pelvic floor and connects to this belt muscle, the transverse abdominus, so we don't want to just let our legs hang to the side. You're engaging those inner thighs, those abductors, right. Hands are overhead, so we're gonna roll up like we do in a roll up. We're gonna inhale the arms to the sky, exhale roll, use your force, exhale roll. Now we're gonna stack to tall.

And here's the key to teaser. Keep those elbows near your ears. So not here. If you have to go here, this is fine. But here we're gonna hinge.

Now, keep your elbows at your ears and roll down with control. One vertebrate at a time. So good. Inhale prepare. Exhale roll.

Inhale stack tall tall tall, exhale hinge and roll. Ah, so good. Inhale, prepare, exhale, roll all the way up, up, up, inhale, stack tall, tall, tall. You hinge, and you roll one vertebra at a time. Keep those elbows at those ears, so good.

Let's do it again, inhale, exhale. Inhale, hinge, exhale. I love it. Oh, all the way down, so good, and release, come to see it and flip it over into a prone position. How's it going?

We're going. This is great. OK, good. My abs are a little tight. Don't eat anything before Pilates.

And go to the bathroom, right? Right? And then make sure you've emptied your bladder. OK, so here we are right here. Hands are on goalposts on either side.

We're gonna inhale, prepare, keep the tops of your feet on the floor and take them a little wider, like to the outsides of your mat. Inhale, prepare, exhale, lift through that mid back, and then lower down. Inhale and exhale. We're trying to put as little pressure as we can into our hands. We're trying to let our back lift us.

Keep going, keep going. So keep going, Tara. So all those little back extensors that surround your shoulder blades and that thoracic spine, you're using those to lift you up. Now when we take our feet off the ground, then we will also engage the low back extensors. They'll all be on fire working.

One more, Tara. And we'll come down. We're gonna go into what we call breaststroke. So we're gonna inhale and stick our arms out into the water, exhale, swim it around, inhale. Exhale.

Now, maybe you feel like you don't get a lot of movement in your back, that's fine. That's why we're doing this to try to improve it. And dive and swim. And dive and swim one more, and dive and swim. And release, woo, oh.

OK, now we'll go to what we call swimming. The whole exercise is swimming, so our hands are out, our feet are extended, and we're gonna lift using the strength of our shoulders and our hips. So not our elbows and our knees, but our shoulders and our hips. So lift all four limbs off the ground. All back extensors are firing.

And start to contralateral flutter. Inhale and exhale, have your nose pointing into the water. Inhale and exhale, and inhale and exhale, and you flutter and flutter, and you inhale and exhale. Keep going. Inhale and exhale, sniff and blow.

Keep it going, four more. 3, 2, one. And push back to child's pose to undo that extension. Oh, give those hamstrings a rest. A little flexion in your back feels good.

We'll go into our side-lying series. Turn to the side, so good. And come all the way down so you just cradle your head with your hand. You're gonna take your legs straight and stacked, but you're gonna pull them slightly forward so you're in a slight crescent moon, what we call this little crescent moon, and your feet are stacked. Then go ahead and take your bottom foot and create a kickstand because we're gonna try to release this hand.

If you need this hand to help you balance, you can, but I want you to imagine that you've driven a pull through both hips so you're not gonna let this hip come forward or this hip come back, but they're stacked, and so that transverse abdominus we've been talking about that has to intensely engage. You got it? OK, so we're going to. Point forward two times and then flex it back. Now I'm gonna try to release this little kickstand.

Point, point, flex, and then it's an inhale, inhale, exhale. Now as we pull back, this looks so simple, it's not. You point and then exhale and keep those hips stacked. You really have to pull this transverse and inhale and exhale. And inhale and exhale, you got this.

And one more. Oh, good, and lower, lift and lower, stay stacked. Lift and lower only, stay only lift as high as you can with those hips stacked. I know you could lift higher if you turned like this, but we're keeping those hips stacked like there's a pole driving through that. Inhale and exhale.

Now we call this hot potato, so come forward to and back. Oh jeez, that's hard, and forward. Try to keep that pull through the hips and Back and forward. And back one more and forward. And back, so good, my friends.

OK, now coming on to your forearms so you come up and then roll to one pocket of the blue jeans. So if you had a pair of blue jeans on, you'd be on one butt cheek sideline crunches, let's get those obliques and pull. Now Tara can bend her feet, her knees, I'm sorry, and pull. You could also keep the bottom knee to the mat. Now, again, I'm not doing as good of a job of breathing.

I want you guys to breathe at home. And, and yes, you can come on. So good. Inhale, exhale, come on, exhale. Keep it coming.

Two more. You've got this. One more. I love it and we're going to lift into a side plank. So stack those feet and lift.

You got a modification over there. My knee is down on the ground. OK, we're going to lower the hips and lift obliques and lower and lift and lower and lift. We've got it, lower and lift and lower and lift one more and lower, hold it up, hold it here for four. And three and two and one more on the sideline, we're gonna take the top leg in front and we're gonna come on to her hand option to keep the bottom knee to the mat.

So Tara will show you come up into that side plank. We're gonna scoop underneath and it's a one armed down dog so those hips come way up and then you open and scoop, pull the belly to the spine. And lift and it's like you're reaching for something underneath your armpit and up. Two more and reach. You got it and one more.

Hold your balance, breathe, lots of shoulder stability. And release. We have to repeat that on the other side and we are done. Oh, how we doing? We're doing great.

OK. Let's go. So sideline series on the other side. We start with our hand cradling our head. We stack our feet and pull slightly forward into a crescent moon.

We take the bottom foot and slightly kickstand it, and we're gonna try not to use this hand, drive a pull through your hips. Are you ready? We are going to point, point, flex, pull it back and inhale and exhale. You really should feel those low abs working and inhale and exhale. And point, point, flex, pull it back and point, point, flex, pull it back.

Keep that. Pole driving down through both hips and one more. And lift and lower again, keeping the hips stacked, lift and lower so it's not as big of a range of motion as if we were to roll back, right? Yep. And lift outer hip and thigh lower, lift lower.

Give me 3, yes you can. And 2, right here, and 1, so good, hot potato. Forward. And back, the back is where you really have to stay stable forward. You could use your hand here if that helps you keep those abs connected.

One more. You've got it. And release, so good onto one pocket of your blue jeans, one butt cheek, you're now on your forearms. Are you ready? Here we go.

So you're on that one butt cheek, exhale and you got it. Come on, team. Pilates is a method you have to think about what you're doing. You aren't dripping in sweat, but you're really using all those core muscles. Give me one more.

Excellent. Here we go onto our side plank, stack the feet if that feels okay, lift off the ground and you lower and lift and lower and lift, that's 2, 3, come on and 4. 5, we're going to 8, 6, come on. 7. Hold it at the top.

8, hold it. For 4 and 3 and 2, you got this, and 1. Come down. Our last side scoop. Front leg comes, top leg comes in the front.

Lift up, shoulder stability. Right here, scoop underneath. It's a one-arm down dog and back up scoop. And back up, you got this. Scoop.

And back up. And scoop. One more, one more. Can we do this? Come on.

And carefully release, and we'll do our mermaid stretch to end this session. All right, so you just sit in your mermaid and you come all the way up and over. Oh, I can barely stretch all the way over. We call this the mermaid. Things, if you watch someone do it, you'd be like, oh, that looks pretty easy, yep, and then you try it.

Pilates is one of those things. It's a method. I always like to say it's not just an ab workout. A lot of different Pilates. You'll see people call it power Pilates and Pilates on fire, Pilates and weights, and all different kinds of things, which is fine.

I love it. If anyone wants to do Pilates, do it. But today what we did was really a classical Pilates. Let's flip our mermaid to the other side. Um, so we really focused on a lot of that powerhouse, and one of the things, if you are taking Pilates seriously, is practicing using that transverse abdominis, really getting in touch with how do I pull in those low abs.

Think of it like you just took a pair of jeans out of the dryer, you don't get in the dryer, and you go, oh, I meant to hang those. I didn't want to put them in the dryer, and then you go to, uh, put them on, release and hold here, and you go to zip them up, and you're like that's that feeling of Pilates. Let's come into butterfly. Thanks for joining me today. Thanks, Chris.

This was wonderful. I do love a good Pilates workout. Well, here we are. This workout is, uh, being recorded at the end of 2025, and one of my goals, one of my personal goals for 2025 was to get back into Pilates. I got certified like 25 years ago.

And I was like, I need to get back into it, and so I made a commitment that I was gonna try to do Pilates at least once a week and. I haven't done it once a week. I'll be honest, but I've done it about almost once a week or every other week. So yeah, I've, I've, I've, I haven't been perfect, but I've been proud. That's all the math, right?

So all right, thank you so much for joining us. If you do enjoy Pilates, try the other mat Pilates classes. Um, this was number seven out of a series for gold. We also have some premium um, Pilates workouts, so check it out. We love it.

So happy you joined us. Have a great day.