No props

Class notes:
1. Supine abs (1) arms long by side, hovered over mat, chest lifted, legs extended at 45 - alternating lowering each leg meeting at 45 before switching legs, (2) hold legs at 45, open and close legs, (3) combine 1 & 2
2. Bridging (1) feet parallel hip width distance - articulate lower and lift
3. Supine lower body and abs (1) left leg to ceiling, lower and lift leg, flex foot to lower, point toes to lift, (2) extend right leg to hover over mat, lift chest, arms to ceiling - continue to lower and lift left leg, (3) leg circles with left leg, (4) repeat 1-3 on opposite side
4. Side lying right (1) both knees bend, hover right shin over left, lower and lift right leg keeping shin parallel to floor, (2) hover right shin - externally rotate to tap heels together, return to parallel, (3) hover right shin - internally rotate to tap knees together, return to parallel, (4) extend right leg, sweep it forward, internally rotate - lower and lift leg
5. Side forearm plank right (1) right forearm on mat, left hand to ceiling - hip dips, (2) draw left hand under right waist, send hand to ceiling
6. Side kneeling right (1) left knee bent on mat, right leg extended, hands behind head - side bend to left, (2) arms to T - side bend to left, rotate towards mat, return to side bend, return to starting position, (3) hold in rotated side over - little pulses up and down
7. High kneeling (1) tap hips back to heels, send hands forward, return to high kneeling send hands behind hips, (2) thigh stretch
8. Repeat side kneeling series from #6 on opposite side
9. Repeat side forearm plank series from #5 on opposite side
10. Repeat side lying series from #4 on opposite side
11. Abs (1) roll ups, (2) rolling like a ball, (3) option to hold teaser when seated, continue with rolling like a ball, (4) hold teaser (bend knees for modification) - alternating lowering and lifting legs, (5) double leg lower and lift
12. Advanced (1) open leg rocker, (2) roll over, (3) jackknife, (4) bicycle with hips lifted
13. Cool down (1) supine on mat, legs in table top, tilt knees to right finding gentle twist in spine, (2) repeat #1 on opposite side, (3) hands on knees, draw circles with knees in one direction, reverse direction

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.