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Pilates To Lose Belly Fat – With FREE Diet Plan


[Music]
welcome to travel together your next
class is designed to improve your upper
body and core strength
now this can enhance both your yoga and
Pilates classes it’s very hard and we
start off planking now I’ve designed it
so we start off with a minute plan now
if you only do 40 seconds then that is
absolutely fine don’t punish yourself
next time make a little bit of
improvement and a little bit of
improvement after that so this is your
starting place and we’re going to work
up to doing the full class but to begin
with your resting pose this is the funny
there is down dog so get yourself into
down dog I’m going to time this so that
we are over running and you’re not doing
too much and it is tricky but go with it
let’s have a go it’s fun so down dogs
please everybody
now go dog we’re just going to stay here
for 30 seconds this is your resting pose
like I say and it’s trying to get your
breath back and also to stretch out your
back because perhaps can pinch your
lower back so breathing deeply I’m gonna
be watching the time so just be aware
that I have got my eye on the clock and
then you’re gonna walk forward and let’s
start this bad back I love practicing my
am mindful skills in plank
so just observing the tiny little things
around me to try and distract myself
with the fact that it hurts so notice
your hands you nails
notice the max that you are lying on and
the texture of it and maybe your jewelry
that you’re wearing
and joy breath nice smooth breathing and
well you’ve only got 20 more seconds to
go
so you’re doing really well stay with it
keep breathing and you’ve got 10 more
seconds that’s all if you’re starting to
shake you wouldn’t want to last but
otherwise let’s keep going four more
seconds and then bring yourself to down
dog
oh just notice how that stretches your
spine and it feels so good oh really
deepen take some deep breaths and enjoy
that down dog whoever thought that would
feel so good okay so just 10 more
seconds in down dog and then we come to
quite a tricky little track but kind of
like a body stretch strengthen something
that we use in yoga and it is bringing
the elbows into the ribs and hovering
but we won’t do much talking while we’re
in this but you’re mainly halfway
through keep breathing good ten more
seconds makes you warm three two one
push back up and then I’m not your best
breathing deeply stretch your arms it
gets a lot easier from now on in good
keep with it ten more seconds here
do five more seconds and then okay let’s
get ourselves into side plank quite nice
plank actually so this can be done in
many different ways
leg down staggered feet or stacked feet
you choose you might even want to lift
your leg if you’re feeling super strong
maybe you could do that when you tend to
go five four three two one brilliant
let’s do the other side so get yourself
into position choosing where you want to
be doing your valiant for stability
reaching your arm up feeling strong stay
with it
halfway through ten more seconds that’s
all you’re doing really well because it
is tough not meant to be easy it’s meant
to build endurance and strength
well then I’m coming back to the center
taking your down dog for 30 seconds
boom stretching arms
relaxing your head breathing deeply
your hands are starting to feel a little
died and you’re gonna rock forward drop
your knees and then I’d like you to get
your arms into a tripod position so
you’re interlacing your fingers elbows
out to the side and you come up into
dolphin pose this is dolphin in yoga
good so essentially it’s down dog on
your forearms which is perfect for you
right now because you probably find that
your wrists too starting to hurt a
little so it gives you a little wrist
break you only need it done
see sliced by first time besides with
you having fun forearm plank now this is
your last one so go for it you’ve only
got 20 more seconds when you’re done
halfway through already hold it building
up stamina
– I warned ya sit back stop that
look and stretch back well burn well
then come up to sitting
I just like you to stretch your arms
just briefly take your arm across and
back take you lacrosse now this isn’t
something that you should be doing once
a week maybe practices every morning
when you wake up or at least three times
a week to see the difference really
notice of changing your body really
quickly release shake off well done
you

William Babineau

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