Hi, I’m Susan Perry from Sweat by Design. I’m here to show you how to put a little zip into your mat pilates workout. I want to reinforce please do not do these unless you have a basic understanding of the basic mat routine. We’ll start with the 100, with the nine inch ball, I’m also using a 45cm but you can also use a 55cm ball but this one will go to put between the ankles to engage some more inner thigh. With the 100’s you’re going to start, you’re going to put the ball between the ankles you’re going to extend your legs to 45 degrees engage your abs navel to spine the arms are straight you’re going to start pumping your arms inhale for five exhale for five. If you can keep that connection in your abs you can lower your legs just a little bit more but as soon as you feel this go you’ve got to bring your legs back up because this is the most important part of this. Five breathes in, five breathes out. You are going to do that ten times hence the 100. The arms should be long the movement comes from the shoulder. And one more time. Bring your knees into your chest take the ball bring your feet down to the ground and relax.
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