Prop: ball

Class notes:
1. Extension crunches with ball between shoulder blades (1) knees bent, feet on floor - extension crunch over ball, (2) bring right leg to table top as chest lifts and twist to right; return to starting position; repeat on left side; continue moving side to side, (3) pause when twisted to right - bend and extend right leg, (4) hold leg extended - lower and lift leg, (5) hold leg extended - continue with extension crunch with twist to right, (6) repeat 3-5 on opposite side
2. Bridging with ball between knees (1) feet parallel - articulate lower and lift, add pulse into ball when in high bridge, (2) hold high bridge - alternating hip dips, add pulse into ball when hips come through center, (3) hold with hips center - calf raise, pulse into ball, lower heels, pulse into ball, (4) hinge lower and lift, add pulse into ball when in high bridge
3. Hamstring curls (1) ball under right foot; option 1: hips on mat; option 2: hips in high bridge - roll ball forward and back, keeping pressure down into ball to activate hamstrings, (2) add stomp into ball when knee is bent, (3) halfway pulse - extend leg and roll ball back halfway, (4) halfway pulse - bend knee and roll out halfway, (5) repeat 1-4 on opposite side
4. High kneeling with ball in hands (1) elbows bend, ball at chest - elbows bend and tap hips to heels; return to high kneeling and extend arms; add pulse when elbows are bent, (2) hold high kneeling - twist right and left; add pulse when twisted, (3) pause when twisted to right - bend and extend elbows; add pulse when arms extend, (4) hold arms extended - lower and lift arms, (5) repeat 3-4 on opposite side
5. Prone with ball (1) arms extend, ball under hands, hands stacked right on top of left - lift chest and roll ball toward chest; lower chest and roll ball forward, (2) hold lifted - little pulse rolling ball forward and back, (3) extend right arm back - little pulses forward and back, (4) repeat 1-3 on opposite side
6. Cool down (1) child’s pose, (2) walk hands to left, find stretch in right side of body, (3) walk hands to right, find stretch in left 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.