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>> Hi, I'm Katherine Shapiro, and this is our core-focused pilates break.
We've got five minutes.
Let's do it.
Take your arms up, inhale, exhale down.
Inhale, arms up, and exhale.
Put your hands on your hips.
You're going to stretch over to the side, side to side,
or if you can reach your arms up over head, do that.
Stretch and side to side.
Let's do one more time each side.
Get really tall through the center, and then stretch over to the side, and down.
And take the arms up like they're on a tabletop and twist.
Lifting a knee up as you twist.
Try to stay upright.
Try not to collapse when you lift that knee up, and you might slap the knee
with the opposite hand or bring your elbow in there if it's comfortable.
Side to side.
Let's do eight more.
Eight, seven, six, five, four, three, two, and one.
Come up to stand.
Make sure you feel your seat behind you.
You know just where it is.
You're going to sit back down, and we're going to sit down, stand up up to 10 times.
If that's too many, just go back and march some more.
Do some of the previous exercises.
Okay, this is coming up on five.
Can also take your arms up here.
I'm pushing my feet down into the floor to come up, and the knees stay centered.
They don't roll in.
Going to put the other arm on top and do three more.
And two, last one, and up.
All right, we're going to work on some side planks.
We use the chair today.
I'm going to stand with my left foot forward, and my right foot back,
and the elbow will go up on the seat like so.
You could do this by leaning into a wall, or you can do it here with the chair, okay?
So I'm going to step out.
I have my left foot in front of the right.
I'm going to hold for 10, 9, 8, 7, 6, 5, 4, 3, 2, come out carefully.
Please don't collapse, all right?
So I'm going to lower one leg, then the other and turn around.
So if you're at the wall, turn around.
You got your left arm on the wall on the right foot stepping forward for 10, 9, 8, 7, 6, 5, 4,
3, 2, and come out carefully, lowering the knees.
Then we'll do a forearm plank facing the chair which also can be done leaning into a wall
or clasping the hands together today, putting the forearms down and then stepping back.
Again, if you need to come out, please don't fall out.
Come out carefully with control.
All right, and we'll hold it here.
And let's stay a little longer here for 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Carefully, come out.
Please don't fall and come on up to stand.
All right, sit back down in your chair.
Remember, we only got five minutes.
Okay, but it all adds up, so keep at it.
All right, so I'm going to take my arms out in front and reach up towards the ceiling,
reach forward, curl back and up, inhale, curl back, little curl backs,
little sit-ups here, and one more.
Going to open the arms out to the side.
I could still see my elbows out of the corner of my eyes and sitting
up tall, I'm going to circle, circle.
Keep sitting up tall and circle five, four, three, two, and one.
Bring your hands together.
Clasp your fingers together, and we're going to move like we're stirring a soup.
We're stirring that soup around and all the way around, and then go the other way.
Circle it around and two, three, and four.
Now, repeat that or curl back if you can, and then go to the other side.
Curl a little bit back, and side, and back, and side, and back, and center.
Five minute pilates.
I hope you will join us for our other five minute breaks,
one for the arms, one for the legs.
It all adds up, so come back.
Have a great day.
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