No Frills Anti Aging Mat Workout | Pilates At Home
hi guys i’m jay today’s weather cut it’s
a short workout it answers a question I
get asked while still the platitudes
chopped and that question is I’ve only
got a short amount of time each day
what other to go into exercises so I’m
gonna share with you what my favorite to
go to exercises have to do each day okay
so I’m gonna use some props he officer
ball and a band you can do all the
exercises about my advice to you is
always meet where you’re at with your
fitness so if we’re challenging our
bodies and just asking ourselves still a
little bit more than we’re capable of
doing we’re gonna get results we’re
gonna see those results in our body
we’re going to feel stronger for it but
if you’re always singing within your
ability level then we stop seeing the
first results in our bodies so for the
first exercise we have a thing called
bridge so you’re gonna pop the balance
just above the knees okay use your
abdominal strength to slow the roll down
and if you’re new to party he’s doing
this without a bum is a challenge it off
and if you have been doing this for a
long time you could choose a heavy
pounds you can get your hands on make
sure that your feet are roughly in line
with your sit bones and you’ve got
roughly the same gap between your knees
as you have between your feet yeah I
guess should be followers with your ribs
contact in that and find neutral pelvis
so we’ve got three bony landmarks at the
front of your pelvis you to palden your
pubic bone then I need to visualize
first three bones in your mind do a dot
start so you’ve created a triangle shape
and uneffective that as a pelvic
triangle so it just your pelvis into
those three bones but you perceive as
three bones a level with one under
button your triangle square to seal in
so when you’ve organized the pelvis for
ribcage the head in the neck yo spine is
as close to its neutral items as your
body of a house and you for spine is the
place where the spine is in its
strongest position so now you found out
– oh I’ll just focus on you graph so
just even into the back and
the ribcage feel the expansion very edge
of the in-breath
but narrowing the very occasionally
out-breath on your exhale use it to
connect to your deep core muscles for
you that you gently pulling up all if to
welcome a poet for drawing your navel
into your spine to engage you deep
double ills and I’m keen your breath in
your eggs above your belly button so
that you can maintain for control of you
deep core muscles now integrating the
breath with the movement so on you next
out breath gently rock your pelvis
backwards tip any triangle to your chest
using the in-breath to release your
pelvis back to neutral so just working
between your backwards tails and your
neutral pelvis so this is a great way to
increase blood flow to your lower back
and every time you take your triangle to
your chest it’s an opportune stretch
from your little back wall so long we
generally get it tight through the lower
back through lifestyle habits so this is
a great to go to every single day
exercise okay then you’re just trying to
feel about inspiration of breath muscles
and movements how your out-breath helps
you engage your abdominals how your
abdominals gently round your lower back
into the mount and then how are you in
bed pulled you back set a neutral
position but place where you’ve got up
to a length through the spine
now use your next out breath to come our
way of Canterbury subpoena my spine away
from the mat one moment my one lived in
up onto the shoulders take an in-breath
at the top or get out right
slowly roll down so running down the
back of a chest back of a ribs back
always pelvis comes down release to
neutral
okay now whenever I for a breathing
pattern I ever the breathing pattern
that facilitates the movement but feel
free to choose a breathing pattern works
begin as in Parsons is you feel the
coordination of breath and movement and
there’s never time when you hold in
breath so that’s the only rule with
breathing don’t hold breath and they
show that your breath stays in your
ribcage it will be available too so
and maintain the label spine connection
breathing – you barely go as I can relax
your abdominals a relaxed abdominals do
nothing to support you spamming
okay now I’m doing this exercise to
really open up the front of the hips now
if you’ve been sitting at a desk all day
we’re getting really really tight here
this is a lovely way of countering that
and building strength through the back
of it hitch as we do it
okay so challenging this model if it’s
just single leg version so extend worn
me out so but these are staying level
with one move are some how does it
really work for a frontal hip here I’m
still keeping but to hit in a nice
length and position no gravity will
always try and want to sink the left
aside there was okay so you’ve got to
resist back you’ve got to try and keep
the pelvis level the action of doing
that activation deep spinal stabilizers
so your spinal rotators have to work to
resist rotation when you do this and
this is really great single leg work as
well so do this one more time trying to
help from the front of the hip and keep
her nice learn about helmets oszi –
girls changing sides make sure that
supported lots of good connections but
mat but needs a level still pushing
outwards now a reason for the buns is
simply tack to make more more salsa I
said earlier try and meet where you’re
at with your fitness for me as someone
that got abandoned on my hips I’m really
burning from my side leaves might have
spine muscles as well as working the
glute max here a peach here four Gospels
now think the leg work is a really great
way to keep your body balanced as well
so if we’re always using the two sides
of our body we always tend to have one
strong side
Challenge site and if we’re never doing
single leg exercises and challenging
each side individually but the strongest
I always gonna do for work from a
challenge side and that’s going to
create a bigger deficit it’s gonna
create a bigger imbalance single size
with really important guys
okay so last one here really sad real
nice dopinder from the front of the hip
okay so when you come back down take
your foot down and roll on to the side
now guys you’ve got the option of
staying down on your bottom arm oh
you’ve got the option of pushing
yourself up on the elbow so I’m gonna
stay up on the elbows heels hips bottom
elbow should be mild one another
attracts the shell of those into the
spine so segment was Hispanic and then
from here I wanted to make sure that you
really neutral sponsor or is it one
sister stinking swamp inter bottom
shoulder I like to lift up our today’s
so you trying to create a bigger
distance between a bottom side the
ribcage and mat and really focus on
keeping your chest open and when
familiar when you next out we’re open up
top leg up to the ceiling on your
in-breath close the knee so your main
priority when you do this is to train
keep the organization of pitar so
gravity is always gonna try and sink you
downwards and downs you might even you
might not even noticed it’s happening in
your body awareness has to be on the
efforts it takes to stay lifted so the
action of lifting the ribs off put
activates the obliques force an
abdominal it’s a sign abdominal so I
have to work pretty hard here to
stabilize his spine against the downward
challenge of gravity when you weren’t on
your side and IV actually opening the
knee or to the ceiling create external
rotation at the head which gives you get
activation with your side glutes and
your deep glutes and these muscles
stabilize the hips from the knees now
working harder with this exercise is to
lift you two feet off the floor okay
because now the bottom hip is an
external rotation or what’s hanging and
that top hip goes into external rotation
and then internal rotation really having
to work the two sides here I keep your
two feet up before okay so really
activating stag limbs without
compromising but upper body work so take
him out breath Danny but balance just
gives me additional resistance
additional load through the muscles so
but bottom side is having to resist the
or pause box of a band but the top side
is pushing into that resistance to
stretch the band so it make him as
muscles fire harder okay and then feet
down okay so let’s do about on the other
side okay so I said earlier eyes but as
we age gravity is transcenders downwards
and inwards this is one of us outwards
exercises it helps activate muscles but
turns the femur hours in the hip socket
so it really is what I call an
anti-aging exercise know there’s always
harder on the second side because we’ve
just worked both sides when we did it
previously
okay cuz my bottoms had time to work to
stabilize as I worked down none of the
crew flew about top here lifting the
feet and doing the same exercise so
really focusing on keeping the pelvic
bones stacked and ribs lifted so if you
can maintain the alignment to the task
so it’s not just the hip and leg
exercise it is also kind of Domino
exercise shamefully proposed shoulder
stabilizers
folks from like glutes work help it up
from the front of the hip each time
thing kind of nabel’s kind of like a
breath and movement okay and it
definitely adds a little babies so we’ll
hit remover bands and just keep us loose
a little stretchy yeah so second one leg
over the other hug the knee would be
opposite arm free hand presses down at
the base of the spine a little perhaps
many ways and we’ll come about that
shoulder real stretch Resolute’s out and
then let’s change sides
so there’s keep the flexibility of the
hips is equally as important as training
the strength I in my opinion we do not
give ourselves enough time each day to
work on flexibility mobility but if we
do not have full range of motion of the
joints we cannot fully access the full
range of our muscles and if we don’t use
the full range of a muscles there’s
always a partner muscle for a big news
and you will gain you will get weaker
for not using them
okay so range of motion flexibility
mobility training really important okay
so I’m a firm favorite of mine is that
bending over bar so you know place the
AHA one’s a need for shoulders I liked
working neutral pelvis so I really feel
like the sacrum is Fatima mat and
triangle square to the ceiling if you’ve
got a delicate level back feel free to
work in a position them as imprints a
triangle to hit to the chest
a little bad moves closest worthwhile
doing what your body needs to do
interlock your hands behind your head
let your head rest heavy in your hands
and I knew next in but if you’re gonna
reach your chest back oh so he tried to
come top of shape football with feel the
spine it’s come off you’re not teaching
a little first and really lengthen from
the back of the neck and I wanted to
feel as the ridge dropping down but with
the head and chest upwards so just
working between these two places that
you range of motion
she’s got a smarty pants
stable and you next stays stable so I
have to deepen the back of a pelvis into
the mat just with my phones running down
the back when I can check it was no
creases from the back from their head so
if you can stabilize the published in
the neck or really optimizing the
movements in the thoracic spine the
ribcage parts of the spine and we’re
trying to improve a range of motion that
your back has in extension so extension
is a range of motion but the spine
amuses as it ages
okay now ability to extend through back
upper back the body will find the path
of least resistance your successfully
move up from your lower back from your
shoulders of through your neck which can
create excessive wear and tear over time
so me this is definitely an antiaging
exercise it’s definitely an exercise but
you want to be including in your daily
dose of of exercises ok so if you’ve
been sitting at a desk all day it’s
really accessible to stretch me
abdominals and add in the arm movement
helps you open up my chest Martha okay
when I go in the room
I probably don’t will you’ll get the
idea said and those back as the spine
goes back and then circle the arm parts
aside and forwards again you’ll see this
exercise in previous workouts of mine so
I’m just using the ants still take the
movement of the spine so when the army
chose her over all shoulder flexion
creates extension the spine okay so it’s
pretty more extension because we’re
doing this shoulder flexion as we extend
the spine and as the answer comes out
the side okay more over pin at the chest
and then the arm reaches Falls to
facilitate the spine even father said
I’m using the follow words and a GBL to
seize the abdominals and bringing the
spine forwards just changing sides so
it’s a really really lovely
stretch guys of a chest and down lengthy
I’m waiting for you
will depend on where you hold the most
tension gave me if you really tighten
but will pop out actually if you’ve
already lost some extension you’ve got a
check when you’re not getting your range
from gelila back you’re not getting your
range from your neck so stabilize the
pelvis and the net it has to be your
biggest priority over time but jokes
will loose in a little bit more though
how you to go a bit further into your
range okay so don’t rush that over time
of reg your practice good things will
happen really good it’s really great
mobility work for shoulders as well and
then coming up okay so but now I’m gonna
come on serve my belly and essentially
find the same range of motion through
the upper spine in a different posture
okay and the bent in what I call W arm
position and here I want you to really
focus on you glue actually just put your
hands on your ball squeeze evolve as
much as you possibly can and when you
take your fingers into those tissues you
should feel really toned underneath your
fingers and then relax and let go and
you should feel the difference of toes
it should feel squishy underneath your
fingers so let’s do that one more time
squeeze and then let go so we want to
keep those blues fairly relaxed and then
subtly Drive you go up to your belly
button your to pallet them same amount
although
abdomen feels to be lifting a little
away from the mat now what you will feel
guys is a little bit of activity in the
crease of the glutes but it’s not the
same as really tightening your bottom by
squeezing your two bum cheeks together
okay so we’re gonna key that stability
through the pelvis arms
event of a side of the body shoulders
lengthen away from the ears and then
waited to cheer me she knows a touch
forwards and then reach chest though far
was in the direction that you know what
is reaching in and then think of
reaching your chest
to ever wall meets the ceiling see
you’re creating the same shaking your
back here as you created when you went
backwards over the bar and then coming
back down okay so why I wanted you to
keep your bottom relaxed it’s over
you’re lifting yourself up through the
upper back and not through the lower
back so if we keep at bottom the last it
helps keep that lower back relax and
helps you isolate the work to be upper
back so shoulders let’s move down away
from the ears feel that sense of trying
to pull your hands back what’s 20 hips
as you pull your chest off ours but
awkward you just tried to will end a
little bit more traction to that spine
extension really activating the muscles
but hold the spine or Prag as we age we
get weaker in these muscles because they
get over lengthens and over lengthened
muscles will lack the ability to enjoy a
contraction okay so we’ve got to try and
keep the strength in the tone in these
muscles supporting the way to the head
or right on top of a spy well we’re
looking to be about activity through the
back of the ribcage okay so it wasn’t
got a feel for those muscles now we’re
gonna work on different sets of muscles
your shoulder extensions so what I’d
like you to do is just let the backs of
the shoulders drop down to the floor so
the show plays move away from the spider
protractor then you lick the back of the
shoulders up to ceiling MD hands up
before so the palms turn inwards now in
this position I’m going to bend hover
your head a fraction of what we’re still
keeping my bottom relaxed now see if you
can leave the back of your shoulders
hider
but not your spine higher and then
release just let that go okay we’re
gonna do that again so back to the
shoulders lift up hand lift up head
hovers head should be still in line with
the spine now the action of weight to
the back of the shoulders up to the
ceiling sends the shoulder blades into
I really working for that mid-back we
want to be dry my shoulder blades
downwards as which rather than in words
okay so we want to feel that the tried
back and down and then release
now guys what’s important when you do
this exercise is that you leave forehead
last so what we don’t want is this okay
because this is just working your back
extensors well you’ve just worked your
back extensors with the squat we want to
work your shoulder extensors some
different set of muscles okay when we
hold the head was still working as back
extensors but the emphasis wants to be
of our shoulder extensors
once you’ve got a feel for the
difference in emphasis of which muscles
are working the most but we’re going to
keep that shoulder extension chest is
open coal burns alive I’m going to see
if you can do East one again
try not to tighten your glutes as you
lower from you Swan check the shoulders
to lifting upwards so for me the
lowering face is harder because when you
learn were downwards the shoulders want
to go down was Tim you’ve got to feel
that they’re lifting your shoulders
upwards when your body is going
downwards and back quite a challenge
okay we’re gonna do this a couple more
times rep range in Pilates is anywhere
between three and ten repetitions per
exercise and then when we come down just
push yourself up into a cat stretch okay
so the reps are low because the idea
here is because we have to use the car
for such a long time all the way through
the mat work if I rep the high the
muscles fatigue and then technique
diminishes so if we keep arete slow then
we can keep good technique all the way
through work out
okay so we’re gonna stay in quadruped a
we’re going to an abdominal exercise now
so quadrupeds just means i’ll fast it’s
a handsome underneath the shoulders
knees underneath the hips and a way to
find neutral spine so family place where
your back is level at the top of the
table now with straight out into the
straight spine lower your chest bone
down the trap the shoulder blades will
lift your chest bone or protract the
shoulder blades and just get a feel for
that
it’s the linkedin phase I want you to
focus on the most because when I lift up
or really activating the shoulder
stabilizers we should support me
planking postures okay so if we can feel
that sense of lifting up and pushing the
shoulder blades wide without rounding
the spine actually it’s gonna take a lot
of world after four joints in the upper
body so less pressure for the wrists the
elbows the shoulders and the rib cage if
we can keep that lid but lift is hard to
do so for me after a while I started to
get fatigue in my shoulder stabilizers
so if you can if it’s challenging just
stay with me remember I said always meet
where you’re at but if this is not
challenging you lift the knees okay by
lifting the knees were putting more
weight through the torso and really
challenging the strength Michelle the
stabilizers and also be abdominals to
hold the spine okay now again meeting
when you’re out so if you need the
challenge you step one leg back and bend
the other leg back and meet when you’re
out with your fitness as soon as those
shoulder blades retract on your back
sinks and you can’t do anything about it
just means that you’re working beyond
when you’re out with his strength so you
would choose the option that allows the
alignment and again if your alignment is
good here and you’ve got the endurance
point one fault like pull tuck the toes
change things so again we’ve got that
rotation to bite so it takes much more
abdominal strength so keep trying to
work to wise in the shoulder ways see
even the two pelvic bones a level when
that point of a fox happens okay and
then bend the knees down the stretch
so the file up lengthen the spine
rollers wrists and then we okay so clean
up step one like flowers bring your way
to the back front leg tuck your back
toes and then just drive yourself up
standing okay so in this position when a
distance squats okay basically what we
do day in and day out is just there’s a
little movement
it simulates sitting down you’re so for
standing up off you so first check that
your feet underneath your hips and
Pamela you’re trying my squirtle one in
front of you and you Spanish trade and
you’re just squatting down and then
coming back up okay now every time you
push back up I’m going to think of
trying to pull a floor apart with your
feet so I’m thinking of our pressure
from the feet and I switch you know some
of us started hip muscles your range of
motion should be as big or as small as
you can stay neutral in the spine so a
nice straight line the spine from the
head to the tailbone okay so that it
takes a lot of control through maekar
I’m just going to follow those two
counts the hips going back on the
Squatch hands get weight into heels as
you push up from afar gonna feel your
way transition my father’s into the
front of your feet okay so coming off to
an entire game just focusing on balance
now so in this position can you simply
slide one fought back and then hobby
your toes now again
can you keep that pelvis level so in
dirt end up here okay you’ve gotta lift
your pelvis all off your thigh bone and
really proud of you head up to see you
in and just assess how stable how
willing is your body to balance and then
take your foot down and then change
sides so again feel you lifting or part
of your hips slide you fought back and
then if she fought of and bowels
my hips nicely and extended here guys so
in my nut shot standing hip extension
and then taking your foot down I stood
out one more time each side so balance
exercises are fab exercises to
strengthen your stabilizing muscles the
muscles closest to the skeleton so these
stabilizers work best in reflex
situations they response what the
skeleton is doing if you put yourself in
an unstable situation we have to use
those muscles to balance always would
fall over okay now I’m gonna see if you
can do a single leg squat so exactly
what you have just done on two feet but
I’m wrong so bending from the hip
extending your woman back the Negus
follows as newborn goes back okay one is
good it’s your nervous system working
out exactly what your body needs to do
to balance what’s important here is your
big toe stays
anchored as you knee bends forward and
you want to think of your knee same in
line with your second and third toe so
feel that as your anchor the big toe
down you’re pushing me slightly out and
I also wanted to think about clam
exercise as you push off think of 25m
hours in the hip sockets
so really activating but hip stabilizers
okay you doing your everyday life guys
that involves balance okay walking he’s
the main form you transform yourself
your weight from one leg to be over that
as a balanced exercise walking up and
down stairs it’s a balanced exercise
okay so okay good at balance makes you
more functional in your everyday
movement okay what usually happens as we
practice balance of what usually happens
in balance exercises is you have to get
better with us
okay so familiy can find myself getting
better initially so
muscles kicking has they responds her
what I’m asking my body to do what the
brain is asking the body to do so those
muscles are just working out exactly
what needs to happen to balance if you
were quite new at balance what might
happen is the small muscle starts
fatigued so as they fatigue can you
serve to feel a burn for the hip muscles
you might find that your balance
actually starts to get worse as you
repeat okay if that happens guys just
small reps maybe set up with one or two
squats and just build it up over time
okay
I mean coming up and then stretching
your glutes so you can use wild to power
this but find that figure of four just
squatting down and open up for the hips
okay so anti-aging exercises exercises
that are good to add into your everyday
repertoire so you don’t really have to
think about any fancy stuff I’ll just do
the exercises that canter your daily
activities give us a good posture fight
the aging effect on body okay guys thank
you very much see you again soon
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