Female: Hi guys, my name is Sarah Richardson and I am with Ford Models. I know that we are just coming out of the holiday season and it is a bit tough to kind of stick with any routine through the holiday season when it comes to working out. It is cold, you do not feel like getting out there and going to the gym, you do not feel like running, you do not feel like doing much of anything but maybe eating.
So I put together a quick little Pilates/stretch video for you guys just to do anywhere you feel like doing. You do no have to leave the house. You can just do it in your living room and you can do it in your bedroom. Or you can do it in the gym wherever you really want to do it. So what I would like to start out with first is something we call the saw so I am going to lay down, straight back with your butt bones, your sit bones as they say in Pilates, straight on the floor, keeping your stomach tucked in as tight as possible.
You do not have to keep it sucked in to the point where you cannot breath but definitely kind of keep your mind on that. Keep your legs as tight as you can and your back straight and this works your whole body because you are tightening rear and also your arms, you are going to have them straight out and your breath in and on the exhale, you come down and you do a saw, hence the name which is a saw.
Now I would probably do maybe three sets of 10 to 15 reps of each one of these exercises that I am going to show you. The next thing I would like to go into is called the scissor, lay back straight bringing your feet up to 90 degrees. Remember that if you keep your abs in, your back will be flat to the floor and down and up and down and up and remember to breath out when you go do and in and when you come up. Bring them down a little bit lower and hold them there and then come down. That makes it just a bit harder and you do that or you can even come a little bit lower which is obviously a bit harder.
So okay, the next one I am going to move into is something called a superman and we are going to have to flip over onto our bellies and this one is actually overall body work out. Really try to keep your stomach tight when you are one the floor because that way, you get to work your abs as well and try not to stay on your hips because that will start to hurt after a little bit so we just put our arms straight out and it is really just a good stretch and you do the opposite arm and opposite leg.
So you just raise them up for maybe two to three seconds and really feel a good stretch like you are reaching out with your feet and your hands because it just elongates you. That is the beauty of Pilates, is it really does not bulk you up unless you are doing something wrong. It really makes you long and lean. It gives you a nice good stretch so the next I like to do is called a leg lift.
So again back onto your back and it is very similar to the scissors but there is not a scissor kick. It is just your legs are together, stomach in, shoulders up and you come down, making sure that these are still nice and tight and you bring it up to I guess, about a 45 degree angle and this is what they call also in Pilates the hundred which is just this. That is not what I am doing right now, I am doing a leg lift. So you bring it down and up.
Exhale on the way down and inhale on the way up. As you can tell, that is a bit tough so I am going to move to the medium of the three. You can just bring your legs and I am going to lay flat on my back and bring your legs either to a 90 which is the baby bear but let us do just the legs at a 45 degree and down.
And up. Okay and again, that is about three sets of 10 to 15 reps and this of course is the 90 degree which is just down and up and down and up. Okay. So that is my whole routine. I suggest if you do, do that, you can also do it with a ball in between your feet or in between your knees and that makes you work your overall legs keeping these together and everything is tucked in and tight at the same time. I hope you like that and give it a shot.
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