Prop: ball

Class notes:
1. Supine abs with ball (1) ball in hands, hands to ceiling, legs in table top - crunch and reach ball to outside of right knee, return to center, (2) hold crunch - bend and extend legs, (3) hold legs extended - flutter feet, (4) double leg stretch, pass ball from hands to ankles, ankles to hands, (5) legs in table top, balance ball on top of shins, arms long by side hovering above mat - extend and bend legs trying to keep ball balanced on shins, (6) repeat 1-3 on opposite side
2. Side lying lower body left with ball (1) bottom leg (left) extended, top leg (right) bends, place ball under right knee, head rests on left arm, hover both feet - lower and lift left leg, (2) hover left leg - point and flex left foot, (3) point left toes, draw little circles in one direction, reverse direction
3. Side lying side body left with ball (1) left forearm on mat, ball in right hand, hand to ceiling, legs extend toward front corner of mat, roll back slightly onto left hip, hover both legs - lower right arm and lift right leg to touch, return to starting, (2) hold right leg lifted - lower and lift left leg, (3) place ball between ankles, hover legs - draw right arm to legs, return to starting, (4) as legs lower, roll forward on left hip, reach right arm over head, return to starting
4. Kneeling arms with ball (1) ball in hands, hands reach forward - pulse into ball, (2) continue with pulses, lift and lower arms, (3) pause with hands overhead - find lateral flexion side to side continuing with pulses, (4) lower hands in front of chest - rotate side to side continuing with pulses
5. Repeat side lying lower body series from #2 on opposite side
6. Repeat side lying side body series from #3 on opposite side
7. Prone with ball (1) arms reach forward, stack hands on top of ball - lift chest to swan, roll ball towards chest, (2) switch which hand is on top, float feet - lift chest to swan, roll ball towards chest
8. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body

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.