Good morning. I just want to do a test. If you're happy. Could you tell me or give me a thumbs up if you can hear me? That would be really appreciated. Good morning. Good morning. No worries. Brilliant. Thank you. Oh, thank you.Ok, so we have a few people here. Very lovely to see you. So, um because I'm going to be standing away from my camera every now and again, I'll come a bit closer and look to see if anybody's left any particular question. Um But what I will also do is um, finish at about a couple of minutes to nine or 10 in England. It will be nine in Europe, it will be 10. Um And please feel free to tell me where you are in the country, in the world, not the country. Um And then if anyone's got any questions, please do drop them in the chat and happy to answer them. Now, as I said, if you are a um advanced or a currently a practicing Pilates person, please do really dive in and do the exercises to the full extent of your capabilities. If you are new and you just come to have a play, which is great. Please do also do that. So I'm gonna stand over here. All I need to do. I thought I had it all positioned. So if you just bear with me for a moment, hopefully you can see my whole body. So as I said, good morning, everybody.

We are here today to spend around 25 minutes doing some Pilates exercises and these exercises are ones that I'm choosing that you can do stand up. So we're not gonna use a mat not being before if you have weights, cos you use those, feel free to pick them up when we do some arm work. Um But their whole intention is that we spend a lot of time on our feet, um or sitting down. So everything that I show you you can do standing up at the desk, I might do them whilst I'm in my meetings, um or sitting down at your desk as well. But most importantly, what I wanted to do was just to share about their full posture too. So when you are standing, when you're sitting, when you're out walking, when you're doing the general chores, please feel free um to do them. I find that I do them. So what I first want you to do is everybody to come to a standing position. The best way that I find commentary, Pilates stance is I put my heels and my toes together. So put them all together so that they feel zipped up. So then what I want you to do is to pick up your toes and you take them to the 10 and two on a clock. So pick them up and take them to a tent to. So from here we've got that our fee at a diaphragm.

What I want you to do now is I want you to bring yourself up onto your toes and then I want you to take your heels behind you and then lower yourself down. So this is therefore that you've got your feet at hip with hip width apart. And this is how that you'll do lots of exercises and Pilates. And if you're doing them here or if you're doing them laying on the floor, that's a really good trick just to get your feet into the right position. So from here, we're gonna go from our feet all the way to our top and then we're gonna do exercises from our head all the way down. So the first thing I want you to do is to think about your shoulders. Yep. So your shoulders, we want them, often we do bend them over. I'll go slowly to bend them over. I do walking along the street looking at my phone. So what I want you to do is to think about taking your shoulders right the way back. We really want to stretch out those shoulders and we want to take our arms down. Now, we all tend to have a kind of bend in our arm. What we want to try and do is really stretch that out. So I often think about taking my thumb down to my side and keep it at my really on to my thighs so that I've got width in my chest and my thumbs are hi, my feet are hip distance and from here you want to be looking straight ahead so that the crown of your head is in the line of the ceiling and the chin is in line with the floor.

So that's a really good position. So if you're out walking, you can be doing that or again, if you're at meetings, you can do that, especially if you have a standing desk, raise the desk. So you're looking straight at the screen. The other thing that's most important is that we tilt our pelvis. So we off the wool bolt with an arch in our back. If you can see what I want you to do is I just want you to push through. So we want a tilt our pelvis so that we're taking a spine long. So we go from here and out. And when you're on the floor from something class, you'll do these exercises where you'll just tilt your pelvis. So you get that bent arch in your back and then you want to bring it back. So we go arch and then we bring it back and then remember to keep your arms long. So you're in a standing position, feet are parallel, shoulders are wide, hands are full. Your pelvis is tilted and you're looking straight ahead. What I want you to do from here is we're just gonna do some exercises all the way through the body. So the first I want you to just turn your head to the left, take it all the way round, but keep your shoulders, facing forward, your hips forward, everything you're only moving your head and then you bring it all the way back and then we're gonna go the other side.

The purpose of Pilates is so that you get control over every individual muscle. So when you move your head, you don't move your whole body like that, you're moving your head around, but placenta and then back to the other side, back to center. Now, what I want you to do is just take your chin to your chest. So you're still standing tall. Everything pelvis tilted and I just want you to bring your chin into your chest, really full of stretch along your neck and then bring it back up again. You've got your abdominals held in. So you're really exercising in all parts of your body. And I want you to just take the head back as far as comfortable and then bring it forward. So this time, what I want us to do is I want you to turn your head to the left. I want you to look down as if you were putting something in your pocket and trying to find your pocket, you're looking down and then you're really, again, you're getting another stretch along your neck and then I want you to bring your neck all the way round your head, all the way round to the other side.

Look in your other pocket and then we're gonna go up, look straight and then turn our head back center. So then from here, what I want us to do is we're just gonna go all the way around the world on our heads. So we're gonna go chin to chest and then we're gonna go over to one side, do it slowly. So really get the stretch all the way through, take our head all the way around the globe. Cos there'll be people from all around the globe here today and then we're gonna come all the way back to the center and then lift it up. So then we're gonna go the other way. Remember to just reposition your arms cos after our body creeps back into that position, stretch out those arms. So we're gonna go down, really feel that if you've got your arms long, you'll feel it a greater stretch all the way around the world and then all the way around but chin to chest and then I want you to go off. So from here, we're gonna move on to our arm. So again, remember, tilt the pelvis, make sure it's held. So you've got all of your core out, tight arms are down by your side. I want you to raise your arms.

Hopefully, you've got enough space to where wherever you are now, turn your palms up to the ceiling and then I want you to raise your hands all the way up, keeping them as straight. Now you want to aim to get your arms in line with your ears. So they're going all the way up really reaching, but keep your shoulders down. If you've all gone up like that, just bring your shoulders back down all the way up, then I want you to turn your palms and now I want you to reach out and down. So when you're doing this, you're not just bringing your arms down like that, you're really reaching for the far corners of the wall, both sides all the way and then we go down, then we're gonna go up again. So we go up to the middle, rotate our arms. So our palms are facing up. Remember, hold on to your core, take your arms all the way up, keeping them as straight as possible in line with your ears. And then from here, I just want you to take, rotate your heart hands and then push away, really feel you should feel that your body is being pulled both sides to the walls and then all the way down. So this time we're just going to add on. So we're gonna go up again, we rotate and then we take our arms up this way, cos it helps us take them higher and straight up.

And then what we're going to do is we're gonna bring them down in front of us and then out to the side, then we're gonna rotate around, we're gonna go up really reach, keep the shoulders down, everyone hold the pelvis in, bring down to the front and then out to the side, you should really feel like that movement of your pulling back, then just push it, really use your muscles from here.

You're taking your arm all the way back and you're in control of it. So last time we're gonna go up all the way, we're gonna go down into the front and then we're gonna reach out, ruining the abdominals all the time. Now, this time, I want you to take your palms up. I want you to take your hands all the way to the ceiling. Now, I want you to keep your head in the middle of your arms and we're gonna activate Arlis cos what we're gonna do is we're gonna go over to one side and then we're gonna come back up. Now, when you do this, you're taking yourself over to one side, keeping those arms straight, keep your head directly in the middle of your arms. Now, I'm gonna move my arms, but you keep them there. You want to be using here to pull yourself out. So try not to just swing your body. So we go again, so shoulders down arms tall. So we go over to one side really rich, feel like you're reaching for the far sides of the wall. Now again, I'm just gonna move my arm and you keep your still really think about here. These are bleak. You are pulling. Oh So even now we're just going to the other side. So we go straight out, reach for the wall.

So think about taking your arms in a little bit and then reaching. So you get that stretch and make sure your hips are still free facing the camera, your shoulders are facing the camera. So you've got everything there from here. You're gonna use your Bleak. Remember to pull yourself back up. So from here, we're just gonna take her arms out. So again, if you have weights and you'll enjoy doing that, I'm gonna not have the weights. You can now use them cos what we're gonna do is we're gonna go round with our arms. So think about picking your arm up. So I'm gonna activate one arm to show you. So from a bit closer, you want to think about going from here, going all the way round. So again, everything is still facing the camera, the obliques are held in Pelvis is tilted and you're doing the movement from your shoulders. Now, some people often think with Pilates, but that's a very slow exercise. I'm not getting my energy up, but it is very tough. If you start to use your individual muscles, you'll feel you'll engage. So then we stop and we rotate around the globe the other way again, you'll be so your shoulder blades are coming up and down, up and down, don't rotate through the hands. Don't take the arm like this. It's, the shoulders are doing the work.

They're really, really reaching up, pulling over, up and down, up over once more, then we're gonna rotate, take our arms up again. So from here, what I want you to do is to draw yourself up onto your toes, reach up. So you're going all the way up and then draw yourself back down. So we go again, really hold on to your core arms up, everyone, I'm just showing you, hold on to your core, make sure that Pelvis is tilted arms, long shoulders down, straight arms, head directly in the middle. And what you want to do is you want to like reach for the sky and pull yourself up and then you're going to draw yourself down. When you do this, you want to try to not rock forward, you want to try to stand in this position, straight spine and you want to try and pull yourself all the way up to touch the ceiling there and then the of all the way down. So from here, we're just going to bring our arms to the front out to the side and then take them down. Let me just go shake those arms out for one moment. So we're just gonna do one more bit with the arms and then using the obliques too.

So again, just make sure you were repositioned yourself our feet in front, parallel, tuck the pelvis shoulders down, chest wide on to the side. So what you want to do with plas all the time is you're tilting your pelvis and soften in, under your, your chest and your ribs cage there. So you've got that really lovely long back. And so if you stand like this, when you do everything on the floor, you do it the same. That's why we're still doing it while we're standing up. So I want you to take your arms out. Actually, I only want you to take one arm out. Sorry, take one arm out, whichever one you choose. I'll just take it all the way up to the ceiling. Now, from here, I want you to lift up out of the waist. Really fill yourself. Pull up. Yeah, cos we're going to pull up and then we're going to reach over really stretching and then again, don't use gravity and pull yourself back over and then put it on down. So I want to try that again. So we're gonna go up, think about reaching up so often we just think, right, we'll go over, but we're reaching up, we're getting that space much bigger and then we're reaching over again, hip center don't push out your hips like that, keep yourself up straight.

So we're just reaching and you can bring one arm in front if that feels easier as the balance. Now stretch for the wall and then bring yourself back. So one more over side, we go up to the hand, we reach up out of the waist and then we go over to the side and in the other hand out in front and then take a breath and when you breathe in, you breathe in and then pull yourself up and then come out. So in the upper arm, we go up, reach up to the sky. So reach from here, don't just lift up the shoulder. So you're trying to keep the shoulder low, but you're reaching up out the waist. Remember everything is held tight and then we're going to go over all the way over. Really think about trying to reach a little bit further, but don't push out your hips that way you can keep them up straight and put your hand on your hips to keep it there all the way over and then all the way back and all together. So again, just shake those arms out. So from here, we're gonna move on into the waist and we're gonna activate the waist. So what I want us to do is take our arms out and then we're going to rotate from the waist to the left.

But what you want to think about is keeping your head in the middle, keeping your hips front and center and you're just going to rotate around as far as it's possible. Just keep your head directly in the middle of your own. They rotate all the way back because they'll probably remember to keep the shoulders down, keep them wide and then we're gonna rotate, keeping the hips forward just trying to go as far as you can rot. Take a breath and pull yourself back to the middle. I'm gonna go again on the other side. So I'm gonna go to the side all the way round the crab to keep those hips forward, take a breath in and then we head back to central last time. The other way we go to the side, take your breath in and then we go into the center. So then we're gonna bring your arms down. So from here, we're gonna move on to using the core. Um and we're going to do um a roll down. So from here, I'm just going to show to you again, your standing tall. What you do is you bring your chin to your chest and if those of you who do this all the time, just go for it and then you roll your body all the way down and you go all the way down, keep your arms loose.

So your shoulders, your wrists are under your shoulders and you go all the way down, all the way down, all the way down. And if you need to bend your knees to go down, that's fine. Then here I want you to take a breath and I want you to engage your core really here and pull yourself up. So don't push yourself back from your shoulders, pull yourself up from there. So we're coming all the way up. So we're going to do that again. So if you're sitting down as well, you can do this because what you can do the other option if you want to just do the roll down again or you can pivot. So rather than roll down, you can pivot forward, keep those arms loose and then engage your core and then roll yourself back up. So what you're doing if you want to do that option because you don't want to go all the way down. And if blood pressure doesn't allow you to, you can just go down pivot, you're really pivoting at the waist, then engaging your core and pulling yourself all the way up, keep your chin to your chest and then pull it up. So let's just do one more. Do either one rotate or roll in all the way down or pivoting. So we're gonna go all the way down all the way down all the way over, standing tall.

I mean, 10 over all really tall reach into that floor then take a breath and then they should move out, really suck the abdominals into the spine and pull yourself up always. So if you all just do one more of those, I'm gonna look at the screen, see if there's anything anyone has asked. Mhm. Uh. Oh, I hope people have been able to connect and I saw somebody was having difficulty with the video but I am hoping some people can still see me cos they said thumbs up earlier. So I'm going to continue. So we will just do one more of those ro cos they're really good for us and when you're on the floor, you just do exactly the same, but you roll down backwards. Yeah. So bring our chin to our chest, take yourself all the way over. Now, also when you do this, a good trick is to often do it near a wall. So we're gonna bring ourselves up to your abdominals andre yourself all the way up. I have to apologize. I'm not going down as far as I usually do. I have a bit of sciatica going on, but it's ok.

So if you do it near a wall, cos one of the tricks of this is that especially if we do it at home without a tutor, we often bend and we take our body or so rather than rolling through in the, keeping your body dead, your legs static. We push out to our bottoms and we roll over and we think, oh, this is easy. And then we just come back up. The, the whole gain of the roll down is that you keep your lower part still, you're rolling down and you roll over. So you feel that your toes grab the floor and you go all the way over and then you draw all the way up. So you're not, hopefully you're not seeing me go back like that. But if you stand next to a wall, it's a really good trick. You can get to do that. Yes. You mean by this way we can improve the core? Yes. Yes, definitely. Yeah. So, ok. So from here, so we've looked at our head, we've done our shoulders, we've done our arms, we've done our waist short, hi legs, we've done our roll down. So, but again, if when you stand, you tilt your pelvis soften the knees, keep your shoulders going, take them up and back forward.

Whenever you start a meeting and think right up and back, just have, keep those arms down by the side and with your right in, really try to think about that width. You really will strengthen that core. And even when you're out walking, think about that all the time, tuck the pelvis walk along all the time really helps that core posture. So from here, we're just gonna move on to the legs. So again, standing tall, what we're going to do, the first thing is we're just gonna really activate them. So I want us to take our arms out to the side, rotate and go up and then I want you to pull yourself up all the way. So you've really got your shoulders down, you're up on your toes and then I want you to come back down. So we're gonna go up on our toes all the way and then back down. Now, what I find with this is that often when we try to do this, we again, push forward to go up and we really just wanna stand tall. We want to just take a breath in and we just want to pull ourselves up in a straight line and pull back. Now, if you're new to this and you think, oh, that's quite hard to do.

Um, hold on to your desk and just pull yourself up and down and just practice that up and down and then you'll just put your fingertips on your desk and then you'll probably do it without. And so when you're in meetings and when you're there, you can literally do that. Obviously, people won't see a rock here because you'll be just going up and down really good, strengthening of the core. So from here, we're just gonna move on sts with our legs. I want you to stand tall. I want you to think about engaging your core really tight. It's your core that lifts your whole body here. You're going to take what? Bend one knee and then I want you to just bring it off the floor. I want to flex your foot and then aim your heel right down to the floor and then lift it up and then go down. Now, the reason I say that is because when you go down, you want to be keeping your feet in the same place. So sometimes you can put a little Pilates ball between your feet and then you lift up. Oh And flex your foot, I find it easier if people flexx their feet cos then they don't use their toes to direct them and then you go back down and you see you're still in the same position. Now, I want you to hold that position.

Now, I want you to do the upper leg. So relax the knee and then we're just going to bring it up and spread the scissor leg I have. So it's brilliant, bit painful. So I just gonna be a bit more careful and then down. So again, you go down with that gap. So remember shoulders, wide, hand down by your side, relax. Draw in the core cos that's what helps lift and then lift from your hip. Don't throw your leg up, don't bounce it off the floor. I want you to pull it up from your hip. Hip flex So you pull up, flex your foot and then go all the way down. We go again, we bring it up from here, flex and then go down. So from this time we're just going to go, we're gonna bring our leg, the opposite leg up. We're going to take one up. Now, I just want you to move it out to the side, keep your hips forward, shoulders forward and then we just bring it back. We go out again. Now this you can do while you're typing away on calls um in all the different kind of jobs. Yeah, you're really pushing through and how far you rotate will depend and it will get wider each time. But some people are really flexible and some people don't have much flexibility. So don't worry, it's just as far as you can go, bring it down and then we go on the opposite leg.

So we're gonna go up flex the foot and then I went to push out, keeping the hips strong to the center and then back, we go again and then back and then by count and then back in and then down and to have equipment. And now I want you to stand tall. What I want us to do is to take a couple of deep breaths. So when we do this, I want us to go down to the floor, cross our arms, bring them all the way up, all the way up, rotate the arms all the way up. When you're at the top, I want to bring yourself all the way up onto your toes, keep the shoulders down. And then we're gonna take the arms while you're still up on your toes, push out, really reach for the sides of the room all the way down and then all the way down. So we go again, we take another deep breath. Um, when we're at the top, we like to bring the shoulders down and then draw yourself all the way up as high as you can on your toes. Hold that balance, take the palms out and push all the way, oh my, oh my, oh my.

And then slowly bring those down. So this time, we're just gonna do a deep breath on its own and to the top and then out one more all the way up and then all the way out really reach, really reach all the way down. And then I just want us to take our head and relax it again. So we bring it forward, chin to chest, take it up to the sky, take it all the way back, take it up, front and center, looking straight ahead, really, really take it out to the left stretch through, keep that shoulder down. He really get that lovely stretch in the neck or you head back to center. We go again to the other side, throw yourself up and then the last time we're just gonna go all the way around the world. So we go round to the side, keep the shoulders down, keep the core engaged. So all the time you're active and then you're gonna go all the way around the world with your head. Oh, no, come back to the same side and then they took it up and then we're done everyone. So, thank you. That gives you a minute and a half or two minutes to get ready for your next sessions.

So hopefully that was um a little different, a little relaxed or rather than a, a techie conversation. But thank you so much for joining. Um I love doing Pilates. I do it in my spare time. Um and I um uh and I do it online with um the people I work with. So if you're in a company, like get your company to think about it, we do it like twice a week in the morning, 6 37 30. Um I do a half hour Pilates session with um all in the team who want to come and it's brilliant. But if anybody has any questions, thank you so much. I hope you enjoyed it and it was good fun for you and I hope you have a really lovely rest of the day of the conference. Thank you very much. Thank you. Bye everyone.