Name: Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho
Uploaded: 2013-12-02T13:01:19.000Z
Duration: 15 min 50 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

Hey, guys. Cassey here, and welcome to our first episode on Livestrong Woman for Pilates

Adverbs of degree

Bootcamp. I'm so, so, so excited to get started. We're gonna tone up your arms, your abs, your

butt, your legs -- everything. You're gonna be so sore tomorrow. Are you ready to get

started? I am. Let's go ahead and do this. Alright, so you guys wanna go ahead and lie

forward on your mat. Bring those hands right in front of you, tuck that chin into your

chest, and slowly roll down, with control, vertebrae by vertebrae. There we go, nice

and slow. Now, I want you to tuck that bellybutton into your spine. Really press that low back

into the mat the right here. And go ahead and grab that right knee. Bring the head,

neck and shoulders up into Pilates stance. Meaning, you're all the way lifted right here

with the upper body, bellybutton is pressed, okay. Now go ahead and lift up the other leg.

We're gonna start out with something very simple: We're gonna go into our Straight Leg

Single Leg Stretch, okay. So hit that music for me, and we're gonna go to the beat, and

we're gonna have a lot of fun. Inhale through your nose, exhale through the mouth. And here

we go: We're going to pull, pull, switch. And pull, pull, switch. There you go. Just

really simple right here, warming up that core. Good. And pull it towards that chest

twice. Switch. Good. Pull, pull -- a few more. Three more. And two, pull. Last one. And pull,

pull, switch. Hold right there. Now we're gonna take it up one more level. We're gonna

go into a Single Straight Leg Stretch. Go ahead and grab behind that ankle, knee, or

cap, and lift up that leg as long as you can. If you're feeling like you're not that flexible

right now, slight bend is totally okay. Alright, same thing, but this time we hit the hamstrings.

And you're going to pull, pull, switch. Switch. Pull, pull, there we go. Beautiful. How do

you feel? Oh, I love this. I feel like my abs are getting all warmed up. My hamstrings

are not so tight anymore. Pull, pull. Let me hear that breath. Good. Three more. And

two. And one more. And I want you to hold it right there. Inhale through your nose.

On the exhale, go ahead and bring both legs into a tabletop position. Hands forward. Now

let's go ahead and give that head a break -- especially if you're just starting, your

head can get really tired. But what you wanna do is really lift up, make sure the shoulders

are off the mat, but your eyes are on your knees. If you're gonna look up at the ceiling,

it's gonna hurt your neck. Alright, hands forward, right into the Hundred. Here we go:

We're going to inhale -- 2, 3, 4. Exhale -- 2, 3, 4. Inhale through the nose and exhale through

the mouth. Inhale -- 2. And, exhale. Good -- a couple more. And exhale -- 2, 3, 4. Lifting

those legs up towards the ceiling or the sky if you're outside. Keep that breath. Keep

pumping. I want you to feel air fanning your butt right here. If you're not feeling that

air, you are not fanning fast enough. Press those heels together, toes in a nice "V" shape.

How do your abs feel? I'm definitely feeling this right now. Good. Eyes forward. If your

head is tired, though, feel free to bring it down onto the mat. Two more breaths, let's

go. Inhale -- 2, 3, 4. Exhale. One more. Inhale -- 2, 3, 4. And exhale -- 2, 3. Bring those

legs down to a 45 -- can you hold it right there? Alright, I'm only gonna give you a

couple to do here, because these are challenging. Let's go. Inhale -- 2, 3, 4. Exhale -- 2,

3, 4. One more, you got this. And exhale -- 2, 3, 4. Bring those knees in and that head down.

Oh, my abs -- they feel so good. Alright, I'm going to go into a Double Leg Stretch.

Lift up into that Pilates stance, hands right by your ears, I want you to reach your limbs

as far as you can. Press, hold it right there. And circle it in as if you were in a bath

of oil. And reach for two. Bring it in for two. Really tucking your head into that navel

as you reach in. Reach -- ugh, my abs are dying. They feel so good. You're gonna give

me three. Come on, long fingers, long toes -- 2. And last one. I need you to reach and

hold. Hold it right there -- give me 5, 4, and 3, 2, 1. Bring it in and down. Oh, that

was so good. I'm gonna continue to kill your abs, and then we'll get into other parts of

your body, okay. Give me a classic Double Leg Lift. Both hands behind your tailbone

right here. Relax your shoulders into the mat. Tuck that bellybutton in, tailbone into

your back right there. Go ahead and lower those legs as low as you can. Nice and slow,

and reach -- good. Now, if you're a beginner, keep it bent, don't go so low. Nice work.

Let's go down all the way. And exhale, lift. Make sure that low back is pressed into your

mat. Very good. And lift. And down, go a little quicker. Here we go. Up for two and down for

two. Exhale, lift. And lower. How about two more? Let's go up and down. Last one, bring

it up. I want you to hold it right there. Let's bring those legs out and in. Whew, talk

about killing those lower abs, right. It's getting rid of that lower belly pooch. Three

more, let's go -- 3 and 2. One more -- 1. Bring those knees into the chest and give

them a big hug. Good job. Rock the knees side to side. Inhale through your nose. Exhale.

Bring those hands long behind you into the Pilates Roll Up. Inhale through your nose.

On the exhale, peel your back off the mat. And hands all the way towards the sky. Tuck

that chin in and slowly roll down, with control, as slow as you can, good. Hands long, inhale.

Exhale, reach. Really lengthening that spine, pretend there's a crown right on top of your

head, and you don't want to drop it once your up here. Then round out that back, slowly,

with control. Do you know how many crunches equals one Roll Up? Just give me a guess.

I'll do one more, and then I'll give you the answer -- keep thinking. And coming down.

Okay, if you haven't already typed down in the comments below what you think it is, the

answer is 6. 6 crunches equals 1 Roll Up -- did you know that? Because you're engaging all

of your core, not just your upper abs, not just your lower abs -- the whole thing. Last

one, and we're gonna get all the way up. Exhale, reach. Very good. Okay, now let's get in some

arm work, shall we? Onto all fours for me, guys. And I want you to really lengthen that

spine. Again, beautiful Pilates posture, right. We're gonna go into the Oil Rigger. Your hands

are gonna be right underneath your shoulders, and we're gonna attack those triceps. So,

go ahead and bring one leg up. If you're a beginner, what you wanna do is bring your

chin close to the edge of your fingertips, okay. So we're gonna go down for two and lift

for two -- making sure you're sucking the bellybutton in. Very good, down. And lift.

Now if you can't go all the way down, and you're right here, that's okay -- it's all

a progression. Let's go. Down for two and lift. Try to keep that leg straight. Down

for two and up. You've got it -- two more. Lower and reach. One more -- come on, as low

as you can. And bring it up, switch. Very nice. How do those triceps feel? Feel good?

And we reach out that other leg, eyes forward -- here we go: Bring it down for two and lift.

So nice. How's that form doing? I know you look gorgeous out there. And reach. Very good.

Press. Exhale, lift. And feeling those arms burning -- I love it. I love being sore the

next, and I know you do too. Secretly you do, right? Good, keep going. Three more. And

reach. And give me last two. One more -- go ahead and hold it down right here. Hold it

and reach it up. And go ahead and bring it all the way down. Very nice. Okay, arms are

dead, time to attack the booty. I want you to go into Grasshopper. So knees as wide as

your mat. You're gonna bring those big toes together. Hands underneath your chin. Just

rest, just rest right on there, as if you're laying down -- but you're not, because we're

gonna workout your butt right now. So what's gonna happen is your gonna lift up quads off

of the mat, squeeze your butt cheeks together -- like, literally, you have to squeeze them,

and then come down. Okay, now reach and lower. Reach and lower. Do you feel that? It's like

you don't even have to try and you feel it. And down. Reach and lower. Good. Up and down.

Now just relax that chest here. You don't wanna do this funky thing: A lot of people

like to go like that -- no. What you're going to do is keep that upper body pasted into

the mat, and just lift your booty. Good. Nice. Squeeze your butt. Lift. Okay, I'm gonna kill

you with the next one. I want you to hold it right here, then we're gonna extend the

legs into a Leg Extension to get those hamstrings -- reach, reach. Good. Out, out. Nice work.

You're gonna give me 5, and 4, 3, 2. One more -- hold it right there. Ah, feel it. And bring

it in together. And down. Oh, that feels so good. Let's get into your Plank and work your