►
From YouTube: PIlates with Beata Recorded 4th May 2020
Description
Pilates with Beata
PLEASE READ IMPORTANT DISCLAIMER BELOW
Please note that the following workout is intended for fit & healthy participants with no pre existing medical conditions or injuries. It is not recommended for people with pre existing conditions or injuries or those new to exercise .
Extra care must be taken with online workouts to listen to your body & stop immediately if you feel any pain, discomfort or ill health. Participation is at your own risk.
Neither the instructor or Two Riversmeet Leisure Centre accept any responsibility for any injuries sustained from undertaking these exercises
A
Morning,
guys,
hello
Simone,
how
are
you,
how
is
everyone
today
just
wait,
a
couple
of
more
minutes
to
see
who
else
will
join
us,
so
I'm
gonna
try
today
start
standing
up
and
then
obviously
go
down
on
the
maps.
I
know
I,
can't
change
from
portrait
to
landscape
being
on
life,
so
I
will
try
to
keep
it
as
it
is
so
I'm
hoping
you
will
see
me.
A
A
A
A
You
sometimes
work
very
hard
and
try
to
get
you
just
to
go
to
just
yeah
push
you
a
little
bit
further
and
further
each
time
that
yeah
just
it
obviously
is
not
case
in
the
pillared
days,
but
try
to
just
like
I
said
before:
listen
to
your
body,
all
right!
Okay,
let's
go!
Then,
if
you
find
your
mat
stand
up
on
it
with
your
feet:
hips
width
apart,
have
your
water
around
and
just
make
sure
you've
got
enough
room
around
you.
A
When
you
take
a
breath
in
expanding
your
chest
out
to
your
side,
filling
up
your
lungs
and
then
breathing
out
through
your
mouth,
squeezing
the
air
out
and
again
inhale
roll
your
shoulders
down
to
the
back
exhale
roll,
the
shoulders
down
down
down
and
inhale
shoulders
up,
exhale
shoulders
down
and
then
think
about
your
vertebra
as
one
individual
bone
in
your
spine.
Try
to
pull
them
apart,
lengthening
your
whole
spine,
pulling
through
the
crown
of
your
head.
Imagine
there
is
a
string
pulling
you
up
up
up!
A
Fold
your
neck
and
then
inhale,
and
this
time
as
you
breathe
out
rolling
through
your
spine,
one
vertebra
by
one
bringing
down
to
the
floor,
engaging
your
core,
so
you're
controlling
the
movement
with
your
core.
Once
your
hands
hands
are
towards
the
floor.
Take
a
breath
in
breathing
out
roll
your
spine
up.
A
And
rest
in
reading
out
roll
your
spine
up
usually
go
needs.
Reboot
just
find
one
vertebra
by
one
from
the
bottom
of
your
spine
to
the
top
and
then
bring
your
arms
up
stay
here
and
then
squat
down
keeping
your
back
nice
and
straight
pushing
your
hips
to
the
back,
leaning
slightly
forward
sorry
and
then,
as
far
as
you
can
go,
lower
your
hips
down
and
then
stay
here.
So
the
idea
is
when
you
lift
your
toes
up
off
the
floor,
that's
where
you
should
be
in
your
hips
and
environment
with
your
knee.
A
A
Inhale
exhale
roll
your
spine,
lower
those
arms
down
rounding
your
back
and
roll
your
spine
up,
breathing
out
and
again
inhale
reach
up
stay
here,
bring
your
hands
of
the
temples
open
your
chest,
shoulders
down!
Elbows
out
to
your
side,
pinch,
those
shoulder
blades
together
and
then
rotate
one
way,
breathing
out
back
to
the
center
inhale
exhale.
The
other
way.
A
And
again,
the
other
way,
but
this
time
bring
your
opposite
arm.
Cross
and
Center
switch
side
switch
on
reach
across
back
to
the
center
and
lower
your
arms
down
round
your
back
inhale
exhale
roll,
your
spine
up
shoulders
down,
lengthen
your
spine,
your
neck
and
then
bring
your
leg
behind
your
back
nice
and
long
block
from
your
hip.
All
the
way
down
to
your
toes
as
long
as
you
can
reach
with
your
arms
up
and
then
gently
lean
forwards,
lifting
your
leg
off
the
floor
and
come
up
to
the
center
arms
out
to
your
side.
A
A
Inhale
exhale
stay
here
and
then
hug.
You
need
hold
a
knee
into
your
chest:
shoulders
down,
inhale,
exhale,
open
your
arms,
open
your
head,
let
out
to
your
side
and
back
to
the
center
inhale,
open,
exhale,
close
open
and
close
try
to
keep
your
upper
body
still.
So
there
is
no
movement
and
your
upper
body
just
in
your
hips
I,
so
you
shoulder
staying
square
and
then
one
last
time
open,
close
pulling
it
in
one
last
time,
pull
it
in
inhale,
exhale
release
and
then
switch
side.
A
A
Nia
I'm,
rich
land
on
your
whole
body,
bring
your
knee
up
and
again
and
Snee
up
stay
hold
you
knee,
pull
it
in
and
then
open
it
out
to
your
side
and
back
to
the
center
out
in
open
and
closed
inhale
exhale.
One
last
time
bring
it
out
in
stay,
hold
your
knee,
pull
it
in
and
release
and
then
open
your
legs.
Let
you
wider
than
your
shoulders
take
a
breath
in
and
now
extend
your
back
when
you
extend
your
back
think
about
your
upper
part
of
your
spine
rather
than
lower
here
arching.
A
A
Bringing
it
up,
extend
your
back
and
legs
one
last
time
bring
it
up
and
stay
here
and
side
and
just
reaching
up
it's
not
so
much
about
going
down.
It's
more
about
lengthening
the
whole
side
reaching
up
up
up
breath
in
out
back
to
the
center
inhale
reach
up
and
sides,
keep
lengthening
reaching
up
breath
in
and
back
to
the
center
breathe
out
this
time,
big
circle
all
the
way
and
then
switch
direction.
A
A
A
Wonderful
and
then
bring
your
feet
together,
stand
at
the
end
of
the
mat
and
take
a
breath
in
breathing
up
roll.
Your
spine
down
bring
your
hands
onto
the
mat.
If
you
need
to
bend
your
knees,
bend
your
knees
and
walk
your
hands
away
from
your
feet
into
plank,
inhale,
exhale,
walk
those
hands
back
towards
your
feet,
and
roller.
A
Lift
your
leg
up
and
then
rocking
forwards
and
back
concentrate
on
your
feet
and
on
your
heels,
so
the
leg
use
you
go
on
foot
down
on
the
floor,
keep
pushing
the
halo
down
towards
the
floor
and
then
fold
as
you
rock
forward
and
back
flex.
Your
foot
point
your
toes
of
the
free
leg
and
then
switch
the
other
side
and
rocking
back
and
forth,
and
back
and
flex
and
point
flex
point
bring
your
foot
down:
inhale,
exhale
knees
down
and
relax.
A
And
then
stretch
your
arms
and
push
your
hands
into
the
floor
and
then
rolling
through
your
spine
move
your
body
foods
into
half
plank.
So
you
bring
your
shoulders
right
above
your
wrists.
Take
a
breath
in
and
breathing
out
press
down
in
roll
your
spine
up,
keep
your
hips
down
on
the
floor.
Exhale
rolling
your
spine,
lift
your
hips
off
the
floor
and
sit
on
your
heels,
inhale
again
rolling
through
your
spine.
A
And
again
rolling
through
your
spine
nice
wave
going
through
your
spine,
half-drunk
breath
in
out
press
down,
didn't
help
spine
up,
exhale,
sit
on
your
heels
and
then
come
up
on
your
hands
and
knees
into
square
and
just
roll.
Your
spine
here
bring
your
chin
down
to
your
chest
and
release
in
and
roll
your
spine
breathing
ups
and
then
go
opposite
direction.
A
So
you're
arching
your
back,
lift
your
chin
up,
take
a
breath
in
breathing
out
round
your
back
chin
to
chest
and
again
arching
your
back,
inhale
exhale
round
and
stay
here,
bring
your
knee
in
and
then
stretch
your
spine
stretch.
Your
leg
lengthen
your
whole
leg
from
your
hip
all
the
way
through
your
upper
body
to
your
neck
and
again
fold
your
neck
round.
Your
back
knee
to
your
forwards.
A
A
Stay
on
your
forearm
here
stretch
your
legs
and
then
lift
your
hips
off
the
floor.
Bring
your
top
I'm
up
now.
If
that's
too
much
bring
it
either
one
knee
down
or
both
knees
down,
so
you
decide
and
then
the
top
reach
over
in
exhale
back
to
the
center
and
again
reach
over
and
Center
one
last
time
reach
over
land
and
your
whole
site
and
center
and
bring
your
head
down
and
then
come
up
on
your
hands
and
this
time
staying
on
one
knee.
A
Okay,
push
your
hips
forward
to
try
to
keep
your
shoulders
square
so
without
rotating
here
shoulders,
one
on
top
of
the
other.
So
you
can
bring
the
other
arm
up
just
to
give
you
that
direction
or
just
bend
your
elbow
and
keep
pointing
elbow
up
to
the
ceiling.
Top
leg,
lift
and
lower
down,
bring
it
up
and
down.
A
A
A
A
A
A
A
And
start
with
your
feet
on
the
floor,
knees
bent
and
bring
your
hands
just
underneath
your
knees
and
lift
your
spine
lengthen
your
spine,
your
neck,
take
a
breath
in
and
breathing
out
stretch
your
arms
hold.
That
position
stay
on
top
of
your
sit
bones
and
then
start
slowly.
Lowering
your
spine
down
rolling
your
spine
towards
the
floor
just
to
bring
your
lower
back
on
the
mats
and
then
breath
in
breathing
out
roll.
That's
fine!
A
A
And
roll
up
stretch
and
then
hold
your
leg
now
you
can
have
you
knee
bends
and
just
in
your
spine,
so
roll
your
spine
slowly
into
C
shape
and
then
pull
and
roll
and
round
your
spine
and
nice
and
flat
back
I'll,
adapt
round
and
long
spine
hold
here.
Take
a
breath
in
and
breathing
out
stretch
your
arms
lower.
Your
foot
down
spine
towards
the
floor.
Inhale
exhale
roll
your
spine
up
and
if
you
can
the
other
leg
now
you
don't
have
to
you
can
keep
your
foot
down
on
the
floor.
A
Stretch
lenden
your
back
your
neck
and
rounds.
One
last
time
bring
it
up
stay
here
now,
if
you
can
hold
that
leg
up
arms
out
to
your
side,
lift
the
other
leg.
If
you
prefer
bring
your
arms
down
here
by
your
sides,
you
can
have
both
knees,
bands
or,
if
you
can
hold
those
legs,
long,
take
a
breath
in
and
breathing
out,
lower
those
legs
down
nice
and
slowly,
lower
them
down
down
down
and
then
bend
your
knees,
open
your
legs
and
just
lean
forwards.
A
A
I'm
self,
parallel
to
the
floor,
take
a
breath
in
breathing
out
roll
your
spine
down
again
one
vertebra
by
one
down
much
shoulders
and
your
head
last
arms
overhead
to
take
a
breath
in
just
make
sure
when
you
breathe
in
you're,
not
arching
your
back
and
you're,
not
lifting
your
ribcage
up,
keep
holding
it
down
into
the
floor.
So
you
got
your
core
muscles
engaged
throughout
when
you
bright
wanna,
take
a
breath
in
you
still
pulling
that
tummy
and
holding
your
in
neutral
position
and
breathing
out
arms
leading
the
way
again
following
with
your
neck.
A
Stay
inhale.
Exhale,
keep
rolling
your
spine
back,
continue
with
movement
and
well,
let's
see
shape
stay
here
and
then
extend
your
back
and
round.
So
it's
not
so
much
movement
in
your
hips.
It's
in
your
upper
spine,
you'll
extend
and
you
flex
and
nice
and
flat
and
round
and
extend
your
back
stay
and
then
just
your
answer.
There's
no
movement
in
anywhere
else.
You
bonus
thanks
to
your
arms,
reaching
up
to
cover
your
ears
and
reach
foods.
A
Stay
with
a
nice
flat
back
hips,
no
movement
in
your
hips
reach
up
and
forward
reach
and
four
last
time
reach
up
stay
and
then
rotates
towards
me
and
Center
in
her
exhale
away
from
me,
Center
rotator
go
and
look
between
your
arms
and
Center
the
other
way
and
back
to
the
center
and
then
round
your
back.
Take
a
breath
in
meaning
a
little
bit
further
forwards
this
time
and
then
breathing
out
lying
on
your
back.
Keep
your
arms
by
your
side
and
then
slide
your
feet
so
bring
your
feet
closer
to
your
it's
almost!
A
Tilting
that
pelvis
scooping
tummy
and
imprinting
your
lower
back
and
then
opposite
way,
so
you're
arching
your
back
like
an
imprinting
and
it's
all
controlled
and
down
by
your
core
muscles
so
now
initiated
by
your
hips
and
your
legs.
It's
all
in
your
core
here
and
pull
the
tummy
in
pull
your
belly
button
toward
your
spine
and
stay
here.
Take
a
breath
in
and
out
hold
that
position.
Don't
move
your
hips!
A
A
A
Bring
your
arms
up
and
hold
here,
so
your
hands
are
right
above
your
shoulders
and
then
reach
with
those
I'm
taking
your
shoulders
off
the
floor
and
then
pushing
them
down
into
the
floor
and
reach
up
and
push
down,
bring
it
back
and
push
down
and
one
last
time
bring
it
back.
I'm
just
release
so
they're
in
neutral
position
and
then
bring
your
right
knee
and
left
and
stay
here.
A
A
A
It
should
feel
quite
a
nice
relaxing
and
kind
of
a
massage
to
your
spine
if
it
feels
not
right
and
then
just
don't,
do
it
just
stay
lying
down
on
the
floor
and
relax
for
the
moment
and
two
more
times,
one
last
time
and
then
slowly
bring
it
back
down
on
the
mat
feet
down
and
out
to
your
sides
and
take
a
breath
in
breathing
out
roll
your
legs
and
your
hips
to
one
side
stay
turn
your
head.
The
other
way.
A
And
if
you
like,
you
can
stay
down
on
your
floor,
keep
relaxing,
but
this
workout
is
done
now,
so
you
can
either
continue
your
day
or
you'll
just
stay
there
for
a
little
bit
longer
anyway.
Thank
you
for
joining
me.
Have
a
wonderful
day
and
I
will
see
you
again
on
Thursday
11
o'clock
for
the
second
Pilates
class
of
this
week
have
a
lovely
day
bye.