Pilates - The Hundreds

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Transcripts

Dori Markakos: Hi! I am Dori, your personal Pilates instructor and I am showing you some of the most basic and popular Pilates exercises. Right now, I am going to show you how to do the hundred. Let's go ahead and get started. Sitting right in the middle of your mat, I want you to go ahead and look forward, hold on to your hamstrings, take a big, deep breathe in, sitting up nice and tall, inhale and exhale, rounding out your spine, one vertebrate at a time, unroll your self down, keeping your heels flat on the floor. Go ahead and adjust your self, so that you feel comfortable, feet are going to be flat, and reach those finger tips towards your toes. Open up your chest and your shoulders, take a big, deep breathe in, and then you see that my back is popped up, what I want you to do, is to get into that neutral position by rotating those hips under, pulling the navel, into your spine, and your spine right into the floor. Go ahead and draw those finger tips towards those toes and lift your upper body up. So, this is your basic starting and ending position. These hands are right by your thighs, shoulders and chest is open, looking straight ahead. So remember I dont want your head dropped back, your chin isnt tucked towards your chest, but your chest is open and all you can do, is take a big, deep breathe in, and out, and just start pumping those hands, so you are going to breathe in for five counts and out for five counts; Just like this, in, out, in, out, in for three, and out, in for four, and out, in for five, and out. Once you feel comfortable with this, go ahead and elevate your legs. In for five, and out, in, and out for five, in, and out. For the last two sets, if you feel comfortable go ahead and extend your legs, lift your upper body one more inch, and inhale and exhale for five, one more, inhale, exhale for five, pause and hold it, reach forward just a little bit, extend those finger tips, extend those toes, pull those knees in towards your chest, and unroll, good, let's go ahead and move on.

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