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From YouTube: Pilates with Beata Recorded 5 June 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
So
if
we've
got
anybody
who
hasn't
done
Pilates
yet
on
Friday
stand
welcome,
my
name
is
Berta,
and
just
before
we
start
is
the
quick
reminder
that
the
following
workout
is
intended
for
health
and
fit
part,
is
a
pant
with
no
pre-existing
conditions,
medical
conditions
and
please
don't
take
extra
care
when
exercising
with
us
here
as
obviously
we
cannot
correct
you
be
not
there
with
you,
we
can
see
you
so
just
if
you
feel
any
pain
and
discomfort
or
anything
just
not
feeling
right.
Just
stop.
A
A
Exhale
gently
round
your
back
and
then
back
to
neutral
and
then
just
looking
over
your
shoulder,
trying
to
look
at
your
hips
and
engaging
those
muscles
here
as
well.
Putting
your
hips
slightly
forwards,
like
you,
wanted
to
meet
your
hips
with
your
shoulder
and
then
back
to
the
center
and
again
keep
engaging
your
core.
So
you're
not
dropping
your
back.
So
it's
still
the
same
natural
position
and
then.
A
A
And
release
now
I
can
take
a
price
in
and
really
lift
up,
Smith
off
the
floor,
engaging
your
core
holding
your
hips
in
place
and
released
wonderful,
relax,
your
feet
and
then
just
in
your
shoulders.
So
without
painting
you
I
will
try
to
pull
your
shoulders
away
from
your
hands
like
you
wanted
to
lift
your
body
up
towards
the
ceiling,
but
you
hands
are
staying
down
on
the
floor
and
then
opposite
direction.
Bringing
your
chest
towards
the
floor.
Drawing
your
shoulder!
Blades
together.
A
A
A
A
And
back
to
the
center
and
then
Radio
one
foot
forwards,
bring
your
upper
body
up.
So
you
should
have
your
foot
in
front
of
your
your
toes
in
front
of
your
knee
here
and
then
try
to
concentrate
on
your
hips
on
your
pelvis
and
just
tilt
your
pelvis.
So
without
so
much
pushing
your
body
forwards,
you
stay
in
place
and
then
from
here
just
tell
to
play
with
and
gently
tuck
your
bone
under.
A
A
A
A
Just
go
a
little
bit
back
press
your
hands
into
the
floor
and
then
take
a
breath
in
and
breathing
out
rolling
through
your
spine
and
lift
your
body
up,
bringing
it
slightly
forward.
So
you've
got
your
shoulders
right
about
your
hands,
pull
those
shoulders
down
lengthening
your
spine,
inhale
exhale
press!
You
put
it
down
into
the
mats
and
breath
in
just
your
spine
and
then,
as
you
breathe
out
rolling
through
your
spine,
lifting
your
hips
off
the
floor
and
then
sitting
down
on
your
heels.
And
let's
do
it
again.
A
A
Again,
rounding
your
back
rolling
your
spine.
It's
a
half
pulled
up
shoulders
down
landing
your
neck
press.
Put
it
down
stay
here,
tuck
your
toes!
Take
the
breath
in
and
then
push
your
body
off
the
mats
into
your
plank.
Lift
your
hips
up
push
your
tailbone
up
to
the
ceiling
chest
down
towards
your
feet
and
then
one
at
a
time
push
it
down.
A
Heel
down
heel
them
and
switch
one
more
each
side
and
then
push
your
heels
up
and
like
we
did
before
being
on
your
knees
and
rolling
through
your
spine,
nice
wave
going
through
this
one
into
that
plank
when
you
pull
your
shoulders
down.
If
you
need
to
go
down
on
your
knees
right
before,
take
a
breath
in
and
then
breathing
out,
slowly
lower,
go
to
town,
nice,
wonderful
and
then
release
your
feet.
A
Please
hands
by
your
chest:
tuck
your
toes
and
again,
a
half
press
up,
so
you're
gonna
try
to
lift
your
every
single
part
of
your
body
at
the
same
time.
Okay,
that's
that's!
The
aim
take
a
breath
in
and
reading
a
push
of
the
flower,
wonderful
and
hips
at
the
table
after
the
city
bring
your
chest
down
to
defeat
and
those
heels
again
wanted
to
try.
A
A
A
A
A
A
A
Keep
your
feet
on
the
floor
hips
right
on
top
of
your
sit
bones
here
and
then
land
on
your
spine.
You
can
use
your
arms
and
pull
or
your
upper
body
up
roll
your
shoulders
down
to
the
back
long,
the
neck,
pulling
through
the
crown
of
your
head
sitting
as
tall
as
you
can
almost
as
light
on
those
hips,
as
you
can
take
a
breath
in
and
then
breathing
out,
folding
your
neck
and
gentle
rolling
your
spine.
A
A
Wants
you
to
put
your
sit
bones,
then
we
do
just
shoulders
relaxed
in
exhale.
Again
top
of
you
spine
one
vertebrae
at
a
time
rolling
down
down
down
engaging
your
core,
letting
your
spine
down
towards
the
floor.
Let's
try
to
go
a
little
bit
lower
just
to
bring
your
lower
back
on
the
mat
inhale,
exhale
roll.
A
A
Beautiful
and
then
all
the
way
down
list
now
keep
your
feet
down
on
the
floor.
Take
a
breath
in
bringing
out
slowly
one
vertebra
at
a
time
feel
those
vertebra
touching
the
floor
one
by
one
and
stretch
your
legs
bring
your
arms
over
hands.
Inhale,
engage
your
core,
don't
let
you
will
know
we're
back,
come
off
the
floor
and
then
breathing
out
Circle
your
arms
round
just
above
the
floor
and
then
lift
your
head
up.
A
A
Inhale
stretch,
one
leg
up
and
flex
so
gather
with
your
arms
left
leg
and
flex,
keep
correcting
your
posture.
So
staying
with
your
nice
curve
in
your
spine,
inhale
stretch,
exhale
flex
in
stretch
and
flex,
one
more
check
breath
in
and
out
in
exhale
bring
your
head
down.
Keep
your
legs
up,
bring
your
arms
out
to
your
sides
into
T
shape
and
then
rotate.
Your
hips
rolling
your
legs
side
to
side
now
try
to
focus
on
just
using
your
core
muscles
here.
A
A
A
A
Center
try
to
hold
the
other
leg,
still,
there's
no
movement
anywhere
else.
It's
just
that
one
leg
move
your
hips
think
flat
on
a
floor,
so
keep
engaging
your
core
move.
Your
excite
sent
one
last
time
back
to
the
center
on
your
toes,
been
genie
before
we
switch
side,
bring
your
feet
down
on
the
floor.
A
A
A
A
A
A
A
A
Engaging
your
glute
muscles
here,
your
hamstrings,
obviously
those
feet,
I'm,
not
gonna,
go
anywhere.
They
stay
in
place,
but
you
try
and
keep
pulling
I
can
actually
feel
the
whole
leg
working
now
all
the
muscles
in
my
legs,
I
engaged,
keep
pulling
pulling
pulling
and
then
relax
take
a
breath
in
breathing
out
roll
your
spine
down.
A
And
when
you
read
it,
you
lift
your
right
leg
up.
If
you
can
stretch
your
leg,
if
not
keep
your
knee
bent
or
you
can
even
rest,
your
foot
on
you
and
again
to
fire
up
those
muscles
around
your
hips
push
those
hips
slightly
higher
up
and
push
and
push
push
just
two
more
push.
It
push
it
up
and
hold,
and
then
leg
reach
forwards
and
up
if
you've
got
knee
bent
just
tap
your
foot
tuck
your
toes
on
the
floor
return.
A
A
One
last
time
and
stay
and
then
reach
with
your
leg
forwards
and
long
breath
as
much
as
you
can
reaching
forward
and
lengthening
you
like
each
time,
but
remember
if
you
know
you
can
use
your
shorter
lever
here
having
your
knee
bent
just
tapping
your
toes
down
on
the
floor.
One
last
time
reach
boots
bring
your
foot
down,
take
a
breath
in
and
slowly
breathing
out,
Louis
by
down
and
then
hug
your
knees,
roll
your
hips
side
to
side.
A
A
Focus
here
on
that
C
shape
in
your
spine,
trying
to
relax
your
shoulders.
So
it's
all
in
your
core
here
in
your
tummy
muscles.
That's
where
the
strength
is
coming
from
trying
to
relax
your
neck
ice.
Placing
a
head
between
your
legs,
not
misleading,
keep
looking
foods
stay
here
now
bring
your
hands
to
your
temples,
rotates,
bring
your
opposite
shoulder
to
Genie
and
switch,
and.
A
A
Take
a
breath
in
and
flex
your
feet
and
on
your
toes
flex
and
point
flex
and
point
one
which
way:
wonderful
and
then
thank
you,
nice
into
tabletop,
take
a
breath
in
breathing
out
stretch
your
right
leg
up
and
then
reach
forwards.
As
that
leg
is
reaching
out
forward
stretch
the
other
one
up
and
then
switch.
It's
like
a
bicycle.
A
Okay,
this
big
range
of
movement
as
you
can
stretching
up
and
food
I-
don't
know
if
you
remember:
we've
done
once
Oh
more
than
once,
actually
from
here,
tabletop
stretching
into
L
shape
and
then
tabletop
and
L
shape.
So
that's
kind
of
like
that,
but
using
those
that
bicycle
motion,
so
your
legs
don't
go
back
together
to
tabletop,
just
keep
moving.
A
A
A
A
A
A
A
Just
enjoy
that
nice
stretch
going
across
y'all
know
the
back
side
of
your
building
nice
deep
breath
in
and
raining
out
slowly
down
into
the
center
put
your
legs,
bring
your
arms
overhead
and
breathing
out
nice
roll
up.
So
your
arms
are
leading
the
way
the
neck
is
following.
Take
a
breath
in
and
a
greening
up
continue
rolling
up
strong
core.
A
A
Find
those
sit
bones,
read
them
just
fine
elongating
spine
your
neck
right
in
breathing
out,
fortunately
rolling
spine
forwards
and
reaching
forward
not
too
far
just
feel
again,
lower
back
opening
nice
stretching
flex
your
feet
here
and
this
time,
teeny
tiny
little
bit
fools
just
to
give
it
this.
You
know
stretched
to
your
legs.
A
And
then
switch
to
the
other
side
without
lifting
your
hips,
so
keep
your
both
hips
down
just
rotate
go
as
far
as
your
body's,
allowing
you
and
then
switch
again,
and
this
time
goes
Archie.
What
is
allowing
you
stay
and
then
gently
engaging
your
muscles
of
your
legs.
Keep
trying
pulling
those
legs
down
closer
to
the
floor,
even
though
you're
not
gonna
go
any
further.
That's
okay!
Keep
trying
keep
engaging
your
muscles.