Learn Full Transcript
Hello, I am Gia Calhoun, and right this moment we’re gonna do an exo chair class. I am gonna use the spring settings that work greatest for my physique, I am about 5’4″. Be at liberty to regulate as it’s essential go. This can be a beginner-ish class, so be at liberty to observe alongside if you happen to’re new to the exo chair otherwise you’re simply returning again to your chair work. We’re gonna begin with pumping.
I am gonna sit on the chair, about in the course of the chair. I’ve my springs on… I begin from the underside as one after which all the way in which as much as the highest at 4. So I’ve one spring on one, and one spring on three. So I am gonna begin in a primary place or Pilates stance.
I’ve my heels collectively, toes aside. I am on the balls of my toes on the chair. After which I am simply gonna have my fingers resting on the aspect right here. If you would like a bit additional help, you possibly can sort of maintain on. This chair is sweet that it has these holes right here so you possibly can sort of use it for a bit traction.
So, protecting your backbone good and tall, pulling your abs in, you are gonna push the pedal down so far as you possibly can, or about midway, after which pull all of it the way in which up into your abs. And push down, and raise, down and raise. Inhale, exhale. (breathes sharply) So I like to tug into my abs each time I exhale, after which it makes a bit bit extra room for my legs to come back up towards my chest. Now we have 4, and three, two, and one, deliver all of it the way in which up. We’re gonna change your toes so that you simply’re in your arches.
Legs are glued collectively. I am gonna wrap my toes round as a lot as I can sort of like a prehensile on the reformer. Identical factor, we push down and up, down and raise. (Gia respiration sharply) So I am attempting to not rock ahead and again, sitting proper over my sit bones. And we now have 4, three, pull into the abs, two, one, deliver all of it the way in which up, altering the toes onto our heels, legs are nonetheless glued collectively, flexing the toes, all 5 toes are coming again in direction of your shins pushing down and raise, down.
Consider pushing from the backs of the legs after which pulling up out of your abdominals. 4, three, two, and one. Another foot place. We’re gonna come onto your toes once more, however this time in parallel. Your heels are lifted good and excessive, as excessive as you may get them.
Your weight is sort of between your large toe and your second toe, so you are not rolling out in direction of your child toe, you wanna preserve ’em good and straight, pushing down and raise. Once more, I am attempting to not gripping my quad. So I am utilizing the backs of legs to push down. My abs are pulling the legs again up towards my chest. Now we have 4 extra, and three, two, we’re gonna maintain the final one down.
Maintain it right here, my legs are gonna be parallel to the ground. I am attempting to maintain my thighs the place they’re, I am gonna transfer the pedal by bringing my toes up towards my shins after which pushing my toes down towards the ground. Toes come up after which toes go down. So solely the pedal is shifting. The thighs try to remain nonetheless.
The abs are pulled in, your backbone is lengthy. Now we have 4, look easy, but it surely’s really fairly troublesome, and two, final one, good. Pull that pedal all the way in which up with management after which come on off. (breathes sharply) So we’re gonna go into a bit ab work. So you possibly can simply lie down in your chair, we’re gonna use it as a mat for a second. So that you’re gonna lie down (exhales) on it lengthy methods.
You gonna pull your abs in, curl your head up, arms are gonna attain out lengthy, stretch your legs out to a place the place you possibly can maintain it, Desk Prime is okay, and we’re gonna pump for the 100. So we’ll inhale, two, three, 4, 5, and exhale, two, three, 4, 5. Inhale, (inhales) and exhale. (exhales) Inhale, actually squeeze the legs collectively, exhale. Inhale, (inhales) and exhale. (exhales) That is 5, and exhale. (exhales) Six, attain the legs and arms longs, exhale, seven. Exhale, (exhales) eight, exhale.
Final two, curl a bit increased if you happen to can, exhale. Final set, and exhale. Hug your knees into your chest, let your head return if that feels okay for you. After which we’re gonna curl your head again up and we’ll go into the collection of 5. So that you’re gonna have your proper hand in your proper ankle, left hand in your proper knee, left leg is gonna attain out.
You are gonna pull and change legs, and pull, change, and change. Pull, inhale, inhale, exhale, exhale. Elbows are extensive. Inhale, exhale, preserve curling up. Inhale, inhale, exhale, exhale.
Final set, (breathes sharply) pull each knees in. Let your head return for a second if that feels okay, after which curl again up for a double leg stretch. We’re gonna attain legs and arms out away from one another. Circle the arms, hug your knees in to your chest. Inhale, attain lengthy.
Exhale, circle hug in. (exhales) Three extra, inhale, exhale, in, and attain, (exhales) final two, (breathes sharply) and final one. (breathes sharply) Okay, we’re simply gonna do yet another within the collection of 5, so we’re not doing the entire collection. But it surely’s a bit tougher on this chair as a result of you might have a narrower base than you do on the mat. So each legs are gonna come as much as the ceiling. You are gonna seize your proper ankle or thigh and decrease the left leg up. You are gonna pull this proper leg in two instances, change legs, change and pull, pull, change, pull, pull, change, elbows are extensive identical to they had been within the single leg stretch, and pull, pull, change.
Good, breathe the way it works for you. Pull, pull, change, and pull, pull. And we now have two extra units. Final one, and each knees in. Good, come on off your chair safely, I wish to change the springs.
So I am gonna do one spring at three and we’re gonna do some single leg work. (breathes sharply) So I am gonna stand proper in entrance of the reformer after which I am gonna deliver my proper foot onto the pedal. I am gonna make a triangle with my fingers after which place that proper within the heart of the platform. My knee is gonna go proper between my fingers. And then you definately wanna be sure to’re not proper in your kneecap. There’s a bit indent in your knee, you wanna sort of go in there in order that manner you are not placing pointless strain in your kneecap.
So we’re gonna simply transfer your ankle. So that you’re gonna preserve your knee the place it’s. Your fingers are sort of right here for help, and also you’re gonna push the pedal down by pointing your toe after which flexing. So we level and flex. So regardless that we’re shifting your ankle, you wanna nonetheless suppose your abs being engaged.
They need to be good and heat after the ab collection simply did. Three extra, and two, final one. Good, push the pedal down and maintain. I am gonna attempt to preserve my steadiness as I raise myself as much as a standing place. I am protecting my heel up after which I am gonna deliver my fingers behind my head.
You’ll be able to deliver your fingers behind your hip if that feels higher for you. You are gonna preserve the heel excessive as you push the pedal down, after which use your abs to tug it up. So it is a bit steadiness problem. Once more, be at liberty to make the springs heavier or lighter if you happen to want. You wanna really feel such as you’re getting help however that it is not knocking you over.
Good, 4 extra. Pull into your abs to raise the pedal up. And three, and raise, two, raise, final one. Good, now we’re gonna add a twist to this. In order you push down, you are gonna rotate towards the leg that is shifting, after which come again to heart as you raise the pedal up.
If any of this can be a battle for steadiness, you possibly can at all times deliver your chair subsequent to a wall, and maintain onto a wall or a counter. You may as well have a stick or a dowel close to you, and use that in your reverse aspect as you are balancing. So that you do have some choices if steadiness is not your energy. 4 extra, rotate as you decrease and raise, and rotate and raise. Attempting to maintain your hips sq., rotate and raise, final one Good, again to heart.
Pull into your abs to raise that foot off the pedal, deliver your foot all the way down to the ground, we’ll do the opposite aspect. So that you’re gonna make your little triangle together with your fingers. The left foot’s gonna come onto the pedal, and then you definately’re gonna deliver your knee proper in between your fingers. So once more, the knee stays the place it’s, you are gonna transfer simply the ankle. So that you’re gonna push the toes all the way down to decrease the pedal, raise the toes as much as flex.
So level and flex, and level and flex. Once more, your abs are nonetheless working, supplying you with help. And level and flex, two extra. Level and flex, final one, good, level and maintain, With management, you are gonna raise your self up into a pleasant tall place. One leg is gonna be a bit bit more difficult than the opposite.
And then you definately’re gonna push the pedal down after which pull it up into your abdominals. Decrease and raise, that heel continues to be very excessive, decrease and raise, good. So pondering of opposition, so that you’re pushing down in that standing leg going up by means of your backbone, three extra, to provide the help and stability that it’s essential steadiness. Final one, including your rotation. So that you’re gonna push down, rotate towards that leg, after which again to heart as you deliver it up.
Rotate as you push down, after which again to heart. Attempting to not hike up your hip, staying as sq. as you possibly can, you would possibly discover that this aspect would not rotate as a lot. For me, that is the case ‘trigger it is a bit tougher for me to steadiness on this aspect. And raise, two extra, decrease, again to heart as you raise, final one. After which with management, you are gonna pull the pedal all the way in which up.
Pull into your abs to raise your leg up, after which put it down onto the ground. So we’re gonna go right into a double arm press down. So I am gonna stand about one foot distance away from the entrance of the chair. Arms will come up. I’ve my legs about hip distance aside, however you possibly can have yours a bit bit wider or narrower, no matter works to your physique.
You are gonna raise up and over into an arc. I like to show my fingers to face one another. I wanna attempt to preserve my weight towards the balls of my toes, not towards my heels, after which I am rounding my again, pulling up into my abs to maintain that good flexion. So pondering of utilizing the highest of my head to push the pedal down. So my head stays between my arms the entire time, after which I am gonna use my abs to tug the pedal up.
So pushing down from the highest of my head, attempting to maintain the size within the backbone, after which abs pull me again up, and pushing down, after which again up. Another, after which again up. Now you are gonna push down and maintain. Preserve your weight the place it’s. You are simply gonna bend your arms.
Elbows will exit to the aspect after which push down with the pedals, after which bend and press. So I am attempting to not let my weight shift ahead or again, after which I deepen my abdominals each time I push down in order that I can deepen my curve in my backbone, yet another. Now protecting my weight ahead, I am gonna pull the pedal up with my abdominals, launch it with my fingers, after which preserve coming all the way in which as much as standing, arms keep by your ears, after which we repeat that. So that you’re gonna raise up and over, fingers hit the pedal, flip your fingers in if that feels okay to your shoulders, and then you definately’re gonna consider pushing from the highest of your head as you decrease the pedal down, abs pull the pedal up. After which push down, arms keep straight for this entire first part after which pull up, and push down, and raise.
You’ll be able to micro bend your knees if it’s essential, in case you have tight hamstrings. Two extra, and raise, maintain it down. Preserve your backbone the place it’s, simply bend your arms, elbows are extensive, after which push down and bend. Straighten, three extra, and stretch, two, stretch, final one. After which roll all the way in which up.
Pull into your abdominals, preserve rolling up, arms provide you with you. Push your arms down, develop your backbone a bit taller. And we’re gonna come to the opposite aspect of the chair for some swan. So, good factor about that is we do not have to alter the springs. So that you’re gonna lie in your chair.
You wanna sort of discover the place that works greatest for you. I wish to push the pedal down after which see the place I’m in order that my shoulders are proper over my wrist, after which I let the pedal come up. Generally you would possibly want to regulate a bit additional again relying on the scale of your torso. So, protecting your backbone lengthy, I am simply gonna pull the pedal all the way in which up after which push it again down. Legs are half or collectively, no matter feels good to your again.
Attempting to maintain my again from arching, attempting to maintain it in a pleasant lengthy place. Pulling up within the abdominals for help, legs are reaching lengthy, elbows are pointing again as they bend, two extra. Final one, preserve the arms straight this time, you are gonna preserve straight arms as you raise your chest up. Attempt to open your chest after which decrease your chest again down into that flat again place. So that you raise chest up, legs keep nonetheless, and then you definately decrease.
Once more, lifting your chest up, good lengthy arms, decrease, final one. After which come again to that impartial backbone. We’ll do the arm pumps once more. So that you bend your arms and stretch, bend, stretch, three, 4, yet another. Preserve the arms straight on this subsequent one, we’ll raise the chest up for a swan, after which decrease again down, and raise up and decrease.
Two extra, raise and decrease. Final one, good. Now you are gonna deliver one hand to the platform of the chair that can assist you come all the way in which up as you deliver the pedal up. And then you definately’re gonna stand proper towards the chair. You do not need your legs to the touch ’em, however you are nearly an inch away.
Arms are gonna come again as much as the ceiling, and then you definately’re gonna do your double press down from right here. So that you’re gonna spherical over, fingers on the pedal, this time you possibly can have your fingers dealing with entrance, and also you’re simply gonna consider main with the highest of your head once more, if you happen to push the pedal down, I am attempting to not contact the chair with my legs after which abs pull me again up. So that you push down, good flexion as a counter stretch to the extension we simply did, after which pushing down, after which abs pull you again up, (exhales) two extra. And raise, final one, and raise. Okay, preserve your weight ahead over your balls of your toes.
Roll up, deliver your arms with you in order that they’re by your ears, after which push your arms down develop a bit taller. So we’re gonna change the springs. I am gonna decrease the one spring I’ve on just a bit bit. So I am at two as an alternative of three. I identical to it a bit bit lighter for these subsequent few workout routines, however do what works for you.
After which we’re gonna sit within the entrance of the chair. So, you need your arms about arms distance away. Your legs are a bit wider than your chair. We’re gonna flex your toes, sort of such as you’re doing backbone stretch on the mat. So sitting up good and tall, you wanna pull into your abdominals, and consider getting your glutes concerned to get you a bit bit increased, and then you definately’re utilizing your lats as you push the pedal down.
So that you’re gonna raise up as you push the pedal down after which again up. So it’s possible you’ll want to regulate after your first one, see what works for you, and raise. So I am attempting to not bend my arms. They could have a bit micro bend simply so I do not hyperextend. And I am attempting to not lean again, I am attempting to remain proper over my sit bones.
Okay, preserve flexing your toes and raise, two extra, and raise, final one. And we’re gonna flip this right into a backbone stretch. In order you push down, you are gonna spherical your again after which come again as much as sitting tall, after which spherical your again as you push down, and raise. So that you could possibly go additional than me or it’s possible you’ll not go fairly so far as me. It is as much as you, everybody’s totally different.
Simply go the place you possibly can, the place you’re feeling managed, (inhales) and that the springs aren’t doing the be just right for you, you are still controlling that spring. (inhales) Another, (exhales) and raise. So we’re gonna let go of the pedal. We’re gonna lie down. Once more, it’s possible you’ll want to regulate as you are down there, and we’re gonna deliver your toes up on high of the pedal. So we’re gonna deliver the toes into a bit butterfly place.
You are gonna have the soles of your toes collectively, knees are out extensive. Once more, you will modify as you go, see what works greatest for you. So that you wanna attempt to preserve this exterior rotation from the hips as you push the pedal down, after which preserve the exterior rotation as you let the pedal raise up. So that you push down from the hips, after which again up pulling into your stomach nonetheless, pushing down, and raise. In order I am pushing the pedal down, I am attempting to not arch my again, attempting to maintain that good impartial backbone that I had earlier after I was sitting, and raise, and decrease, and raise.
Two extra, and raise, final one. Good, deliver the pedal all the way in which up. We’re gonna change to a parallel place. I wish to be on my arches or heels. You do what works for you.
We’re gonna preserve the legs hip distance aside. So that you’re gonna push the pedal down after which again as much as the ceiling once more. So that you push the pedal all the way in which all the way down to the ground and raise. So once more, really feel the place it’s essential be, generally you would possibly really feel like it’s essential be nearer to the pedal, generally you would possibly must be additional away. You’ll be able to modify as you go to seek out the place that works greatest for you.
And raise, simply attempt to preserve the legs parallel, weight even on the toes as a lot as you possibly can, arms are reaching lengthy, and raise. We’re gonna maintain this subsequent one down, preserve the pedal down, stand in your toes and also you’re gonna roll up right into a bridge. And then you definately’re gonna roll again down. (exhales) Pedal stays down. We’re gonna roll up into your bridge after which roll down. Attempt to preserve the neck lengthy, your chin is off your chest and your bridge.
Two extra, rolling up, reaching your knees towards the chair, after which again down, after which roll up. Final one, roll down. You are gonna let the pedal come up after which push it again down, we’re gonna add on. So, you possibly can preserve doing the bridge that we had been simply doing or we will add on. So that you’re gonna roll as much as your bridge, maintain it if you happen to’re gonna add on.
In any other case preserve rolling up and down, you are gonna deliver your proper leg as much as Desk Prime for a bit march after which decrease it again down. Left leg comes up, and decrease again down. Simply alternate your march into Desk Prime, we’re attempting to not shift the hips an excessive amount of, attempt to not let that pedal come up, and proper, and left. Another both sides, proper, and left. Preserve each hips up good and excessive, take a deep breath.
As you exhale, roll down one, however at a time attain your arms lengthy, your head is reaching in the wrong way. As soon as your tailbone is down, the pedal comes again up after which we decrease it again down one final time. Roll up into your bridge once more. Launch your pedal’s down, (exhales) we’re gonna deliver your proper leg up once more into Desk Prime. You’ll be able to go into the marches once more if you would like, or you possibly can deliver that proper leg straight as much as the ceiling.
You are gonna decrease it down to fulfill the chair after which deliver it again up. So you possibly can consider tapping the chair and again, faucet, kick up, faucet and kick, two extra. Faucet, kick, final one, after which deliver that foot all the way down to the pedal, after which different leg as much as the ceiling. So we faucet it down and raise, faucet, raise three, 4, two extra, 5, and 6. Deliver that leg all the way down to the pedal.
Hips come a bit increased as you inhale. As you exhale, roll down one bone at a time. As soon as your tailbone is down, you are gonna deliver the pedal up. After which hug your knees into your chest, simply rock aspect to aspect, take a breath. (exhales) We’re gonna come to a kneeling place subsequent. So we’re gonna rock as much as a seated, and then you definately’re gonna come onto your knees.
So the spring’s gonna keep the identical. We will be out in the course of the chair after which you possibly can deliver one arm as much as the ceiling, the opposite hand’s on the pedal. You are gonna raise up and over as you push the pedal down into a bit aspect bend, after which again up. So the purpose is to maintain the hips as whilst you possibly can. So the arm that is up, I am attempting to push that knee down a bit bit extra, to get a bit bit extra stretch on the aspect of my physique, pushing down, and up.
Another, maintain it right here. I am gonna flip my fingers to face entrance, after which I am gonna bend my arm, after which as I stretch I am attempting to get a bit deeper stretch. Bend, deepen that stretch, two extra, bend, deepen, final one, and deepen, after which raise all the way in which up with management, after which we’ll flip to the opposite aspect. So I am about in the course of the chair, about hand distance away once more. Different arm as much as the ceiling, I am gonna raise up and over, after which raise my aspect again up.
So once more, that reverse knee, I am attempting to push that down so my hips can keep even, attempt to not let the stretch pull me off my heart. Elevate, and two extra. Maintain this final one down. I am gonna flip my fingers to face entrance, after which bend the arm deep within the stretch as I straighten, bend, stretch, bend, stretch. Two extra, and attain, final one.
Good, raise all the way in which up with management, after which come on again down. So we’re gonna come up and alter the springs once more. So we’re gonna return to at least one at two and one at three. So we now have two springs on. Once more, be at liberty to make this heavier if it’s essential.
We’re gonna be lifting the pedal up at a sure level if that works for you, and generally the heavier the spring is, the simpler it’s to raise the pedal up. So, with management you are gonna push this pedal down. We’re gonna stand on it with each legs, after which I am gonna maintain onto the again of the chair right here. You’ll be able to maintain onto the aspect if that feels higher for you, in case you have tighter shoulders or broader shoulders. After which I am gonna deliver my weight over my fingers, pulling up on my abs, and attempting to spherical my again as a lot as I can.
I am protecting my heels collectively and legs glued collectively. And I am gonna decrease my heels down towards the ground to get a bit stretch of my calves, after which raise my heels up. So we decrease the heels down and raise. In order I am reducing, I am attempting to not simply collapse into it, I wanna preserve my abs pulled up, and preserve that spherical again place that I had, and raise. Now we have 4 extra.
Elevate, three, up, two, final one. Now we’re gonna preserve the heels up. I am gonna deliver my heels collectively, toes aside ‘trigger I favor it this fashion, however you possibly can keep parallel and even hip distance aside. You’ll be able to preserve going with the tendon stretch that you simply had been simply doing, or if it feels okay to you, you are gonna pull up into your stomach a lot that you simply float the pedal up. Go as excessive as you possibly can, after which you are going to management it again down towards the ground, pulling it up, attempting to maintain the spherical again, particularly in your low again, tailbone is beneath.
Now we have three extra, and push down. And two, protecting your head between your ears identical to we did it earlier in that push down, final one, and down, after which management it down. You are gonna come on up, take a breath, (breathes sharply) shake out your legs, (exhales) shake out your arms. We’re gonna end with the mountain climber. So we’re gonna deliver the pedal again down.
We are able to preserve the identical spring or if you would like it a bit heavier once more, be at liberty to alter it. We’re gonna deliver the pedal down. One foot’s gonna be on the pedal, the opposite foot’s gonna be in the back of the chair. Each legs are parallel, we’re gonna maintain onto the again of the chair once more. You’ll be able to be at liberty to seize onto it or simply use your fingertips, no matter you want.
If you would like a bit bit extra stability, it’s also possible to do that towards the wall with steadiness. So I am attempting to not have my abdomen touching my thigh. I am pulling my abs in to attempt to preserve a bit area between my torso and my thigh. After which I am gonna float the pedal up simply an inch, protecting my again spherical, I am gonna bend my knee, pull my knee again into my chest after which push it again down. So we bend, and stretch.
Hips are sq., and bend, stretch, consider pulling in from the abdominals, that again heel is staying lifted. Two extra, final one. Deliver that pedal all the way in which all the way down to the ground, after which we’re gonna change sides. So again foot’s gonna keep parallel on the balls of your toes. The opposite foot’s gonna come to the again of the chair, once more, parallel as nicely.
Fingertips all maintain on, be certain your abdominals are engaged, you are gonna float that pedal up simply an inch. After which from right here, bend your again leg and stretch, bend, stretch. So be certain it is not simply the motion from the ankle, it is that entire leg coming in to your chest. Bend, stretch, bend, two extra. After which push all of it the way in which down.
Deliver that foot off to the ground. Management the pedal again up. Stand on the mat with each arms, arms come up. You are gonna push your arms down, develop a bit taller, take a breath, and also you’re all completed. Thanks for taking class with me, and I look ahead to seeing you subsequent time.