Prop: ball

Class notes:
1. Supine abs with ball (1) ball in right hand, arms to T, chest lifted - single leg stretch legs, pass ball behind bent knee, legs meet in table top, arms to T, repeat, (2) double leg stretch legs, pass ball behind knees when knees are bent, open arms to T as legs reach long, (3) ball between ankles, hands behind head, legs extend and pulse x3, return to table top, (4) hold legs extended - lower and lift legs, (5) hold legs extended - twist feet, right over left, left over right
2. Side lying right with ball (1) ball on floor in front of body, top hand (right hand) on ball, legs extend toward front corner of mat - lift and lower top leg (right leg), press into ball as leg lifts, (2) lift right leg and hold - press into ball, lower and lift bottom leg (left leg), (3) connect feet - lower and lift both legs, (4) hold legs lifted - pulse into ball with hands, (5) hold legs lifted - roll ball forward and back keeping tension on ball
3. Bridging with ball (1) place ball under right heel - hinge lower and lift, (2) hold in high bridge - alternating hip dip, (3) add stomp into ball as hip lowers (4) hold hips level - little stomps into ball, (5) hold right heel still - lower and lift left heel, (6) prancing, (7) repeat 1-6 on opposite side
4. Repeat side lying series from #2 on opposite side
5. Prone with ball (1) arms extend, hands stack right over left on top of ball - lift chest, roll ball toward chest, lower and reach ball forward, (2) reach right arm back, slight lateral flexion to right - continue with lower and lift of chest, rolling ball with left hand, (3) stack left hand over right - repeat 1-2
6. Cat/cow
7. Bird dog with ball (1) ball under left hand, extend left hand forward, extend right leg back - draw right knee into chest, roll ball toward chest, (2) extend right leg, left hand under shoulder - lower and lift right leg, pulse into ball with hand as leg lowers, (3) right leg moves right, center, lower, lift, repeat, add pulse into ball with hand as leg moves out and lowers down, (4) repeat 1-3 on opposite side
8. Extension crunches with ball (1) ball between shoulder blades, knees bent, feet on mat - extension crunch over ball, (2) add march of legs when chest lifts, (3) add rotation toward bent knee, (4) hold chest in center, right leg in table top - extend right leg, return to table top, set foot down on mat; extend left leg, return to table top, set foot down on mat; repeat alternating right and left, (5) add rotation - right leg to table top, twist to right and hold, extend leg, return to table top, set foot down on mat, chest comes through center; left leg to table top, twist to left and hold, extend leg, return to table top, set foot down on mat, chest comes through center, alternating right and left
9. Cool down (1) relax over ball, head on mat, arms to T, legs extend, (2) sit criss cross, hands reach forward and rest on mat - cat/cow motion in spine rocking forward and back on hips

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.