Welcome to the magical city of Cusco Peru
We are here amidst the beautiful mountaintop ruins and today is going to be a Pilates class that focuses on
Toning your entire core and lower body
This class is perfect for beginners or for anyone that is looking to ease their way into this kind of practice
So if you're ready to tone and strengthen your body grab your mat and let's get started
For full length Pilates and yoga classes check out bo-beautiful complete where we have everything from Pilates bootcamp
yoga workout program and of course our yin yoga journey
Whatever your goals may be. We are here to help you reach them with that said let's get back to our practice
All right friends, we're gonna begin today's seated on your mat with your feet in front of you
Go ahead and just place the hands behind your knees and start with a head roll big roll to one side
Warming up the neck here and then a big head roll to the other side letting go of any tension here
Beautiful and then from here, let's inhale arch the back look up to the sky. I'm gonna exhale extending the elbows
Round out the spine
inhale look up and
Exhale let go
Inhale look up seated cat cow and
Exhale round out the spine extend through the elbows
Stay here, and then just extend the arms forward drop the shoulders away from the ears
We're gonna begin by lifting both arms up palms down
Push the arms down palms up arms up palms down bring him down
Keep going lift those arms. Turn the palms and down
Inhale as you lift
exhale as you push
Inhale as you lift
Exhale as you push try to keep that core engaged
Exhale push you want to keep the spine?
slightly rounded so you're engaging your abdominals here lift and
Push beautiful hold and I'll slowly make your way all the way down to your mat
Reaching the arms over your head and just start by windshield wiping the knees side to side
allowing the knees to fall to one side and then the other
warming of the spine here
Great job one more time and
Then returning back to centre drop the arms place the hands on top of your ribcage
Let's take an inhale expand the ribcage and then exhale
Pressing that lower back over to the mat bring those ribs in together
And then once you ready come on to your tabletop position arms down
we're gonna start with our single toe taps simply tap the toe exhale bring it Center other toe and
Center inhale as you lower exhale
Center inhale lower exhale
Center so keep going
We want to keep the back, press the whole time so we're engaging the abdominals here
Beautiful keep going just tapping the toe and then bring the knee up
Good now slowly from here bring both hands behind your head and then go ahead lift up
So in a crunch position, we're gonna start with our single legged extensions inhale
You're going to extend one leg away from your body
Exhale bring it in
there leg inhale
exhale and keep going extend the leg and in
Extend the leg and in and just like in our single toe top
So you want to think about keeping that lower back pressed towards the mat?
inhale
sale
inhale exhale
Keep going. You got this
Your last one here
Awesome hold it go ahead extend the arms over your head on your exhale pushing the arms down curl up
We're gonna start with our 100's if you like to take it even easier place the feet on the ground
Otherwise a little more difficult is the Nisa
inhale, one, two, three, four, five exhale, two three
four five inhale, two three, four, five exhale, two three
four five inhale, two three
four five exhale two three four
thirty, inhale two three, four, five exhale 2 3 4
40 inhale, two three, four, five exhale two three four
nice strong arms pushing him down
Keep that core engaged draw the navel into the spine. You're almost there. Inhale, two three, four, five exhale, two three
four five inhale, two three, four, five exhale, two three
Four five inhale, two three, four, five exhale, two three, four five
you're almost there and your last stretch keep going and
three two one
beautiful job that was
100 go ahead and relax your head on the mat. Drop the feet to the ground. Just take a second for yourself
Let's stretch out the core muscles by lifting up into our bridge posture
Keeping the feet grounded. Just go ahead and lift up squeeze the gluts here
Breathing deeply and then lifting one leg
Drop the foot and then switch other leg drop the foot
So by alternating one leg at a time we're engaging the hamstrings here
strengthening the glutes at the same time
Beautiful keep going
You
Nice
Now from here last set
Bring it up bring the foot down now lift that leg up. I want you to hold it and just pump it to
three
Or keep going five lift as high as you can six
seven and
Eight awesome release. Let's switch sides right away. Bring the other leg up and let's start to pop one two
Three
four keep going five lift as high as you can seven and
eight awesome
Let's slowly bring the foot down reach the arms over your head lift the hips up a little higher now really squeeze
those gluts together
Even higher as high as you can and then drop the body down awesome. Go ahead and hug your knees into your chest
Let's just start to gently rock side to side
massaging the lumbar spine here
Just let it go
And then as you release extend the legs head drops
Let's take our next abdominal exercise opposite elbow to knee and then just rest back down. So you're just lifting and
down all trimming legs need to elbow and
down
Knee to elbow and drop
Nice and controlled air see if you can get actual physical contact with the elbow and the knee a
Wonderful exercise for the obliques for the waistline. Keep going touch and
open
touch and
Open and then from here go ahead touch your obstacle bow to knee and just hold that position for me
Open those elbows. If you like to challenge yourself, go ahead and lift that straight leg off the mat
Let's just hold and breathe
be
engagement in that oblique
You're almost done. Keep holding open up deep breath in and then exhale switching the legs
Dropping the straight leg down. Go ahead and reach with the opposite elbow to me
Now again, if you like to challenge yourself lift that straight leg off the mat. Let's just hold this position
Breathing into your nose pulling the navel into the spine
keeping that connection with the elbow and the knee and
Release beautiful job. Go ahead and reach both arms
Over towards your legs extend the legs all the way up point your toes
Just taking a moment here to breathe and then taking one leg towards your chest. The other leg is gonna drop down
Let's just hold it here. Think about pulling that forehead to the knee
Really?
feeling that stretch through the entire hamstring and
Then drop the head down. Let's switch legs. Same thing the other leg drops down and
Then pulling yourself up. Think about your forehead reaching for that top knee
Feeling that stretch through the hamstring take a deep breath knee
on your exhale your opposite hand comes behind the knee straight single X switch 1 2
X Co 3 4 so a little pulse with the legs 1 2 X Co 3 4
inhale 1 2
3 4
1 2
3 4 you got this open those legs as wide as you can three four
one two three
four almost done 1 2 3
4
full Small's
pulse pulse
Some last one
xeo3
for
awesome legs together
Let's take our rolling like a ball exercise now so hands behind your knees
Roll up to your seated position round through the spine and then come back up
So you're rolling onto the shoulders and then using the strength of your core to come up
roll back and
Up, let's hold this bow posture to make it easier to drop your feet on the ground. Otherwise keep those feet lifted
Let's hold here. And just breathe. All we're doing is holding
And then crossing the ankles we're gonna transition over to our plank so whatever way is most comfortable come on up
Hands grounded shoulders above the wrists to modify your plank bend your knees and just stay on the knees just like that
Otherwise if you're up for the challenge come up to a full plank
And all we're gonna do here is just focus on our breath
Imagine is if somebody placed a ruler on your back
You want to match that ruler you want to stay straight as possible here
Pulling the navel into the spine
Awesome and now let's come on down to your knees
If you're not already there, and then we're going to open into our side knee plank from here
all you're gonna do is just lift that straight leg up and lower down for one lift and
two
lift and
three now this exercise tones your glutes and
Strengthens the lower body you want to make sure that your front knee is pointed towards the screen
Wonderful you got one more lift it up
Now, let's hold that position. Hold a navel to the spine. Just hold that leg up feel those muscles engaging
Go ahead and now flex that top foot and just start to pulse it two three four five
six seven eight
Nine and ten awesome drop it down. Go ahead and bring yourself over back to your plank position
same thing you can modify stay on your knees or if you're up for the challenge stay in your foot like
Holding here for about ten seconds. Just breathing deeply
Think about that navel reaching the spine
Awesome from here drop down to the knees and let's go over to our side knee plank on the
Opposite side reach the top arm up and let's lift that leg up to the sky four one and lower
two
Hips are square three
Four
By
Six
Seven you got this and eight
And let's hold this one
Breathing deeply here. Just finding that Center
flex the foot and let's pump it 2 3 4 5 6 7 8
Beautiful extend let's release come on over back to your knees
Now for me here, we're gonna come onto our elbow plank
So drop down to your elbows again, if you're beginners stay in your knees. Otherwise come up to your elbow plank
from here
We're simply going to tap one knee to the mat extent of pike switch knees extend just a little tiny tap
good tap the knee and plug me and plunk me and
Knees stay centered. You're almost done shoulders on top of those wrists
Let's hold up plank. Now if you're tired drop down to the knees otherwise hold
deep breath in
Pull the navel to the spine. You're almost done
two and one
Beautiful job take a baby Cobra stretch here. Let's just stretch out the core muscles
let's take a deep breath in through the nose and
Then exhale
pushing your way up to your knees and
Rounding out the spine into your Child's Pose
Or head down
Reaching the arms to the top of the mat. Let's just take a moment here for ourselves
Being that nice gentle stretch through the shoulders or head reaching for the mat
Some one more deep breath a
Long exhalation through your nose let everything go
Wonderful and slowly coming up to seated reaching both arms up to the sky exhale arms down
Inhale arms up exhale
Release awesome one more time last one big breath in and then
exhale
releasing the arms down
Amazing job you guys. Thank you so much for joining us in Cuzco sending you lots of love and we'll see you soon
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