(bright upbeat music) - Hey guys Cassey here, and welcome to your Total
Body Transformation. You guys, I am so excited for this new series because all the videos, all the workouts, are just under 10 minutes. So it's perfect for those of you, who are super busy, and I know we're all so busy but if you just wake
up 10 minutes earlier, you can sneak this in, and start your day feeling
so strong and so good. And you guys, because
it is a brand new month, let's start this off on the right foot, with a plan, okay? I love planning my week, my month. I like knowing what I'm eating, what I am doing for my workouts, where I'm gonna go, and I like seeing it in one place. So I'm a super visual person, I love calendars. I love planners. So, if you feel like you need a plan, of how to structure all of the blogs a lot of these videos together, you just feel like it's crazy, and you just cannot figure it out. You guys, I have a workout calendar that you can follow
every single month, okay? I spend a lot of time piecing together, old videos, new videos, videos from a few years ago, videos from last week, into the perfect one month plan, sectioned out by day, per week so that we're
doing Total Body one day, we're stretching on Fridays, and getting that relaxation in. We're getting abs, booty, arms, so that you're targeting
every part of your body, throughout the entire week. And then, you've got a new routine, the next week until you finish your month. Does that sound like
something that you want? If it sounds like something that you want, well, you guys it's super free and it's on blogilates.com right now. So I want you to go to blogilates.com, download that calendar, make it your phone background, download that calendar and print it out, put it on your wall, and check off each video as you go. Because each of those check marks are so satisfying. I don't know about you, but I live for the check mark. I love to-do lists and I just like getting things done. So, if you're that way too, go get the calendar right
now on blogilates.com, print it out and start checking this off. And this will be the first video, that you can check off. Okay, you guys? So, let's talk about
this series, you guys. Total Body Transformation, you got eight moves, okay? Each move we're gonna do for one minute, then get a 15 second break, and then we keep going. And then we're done in under 10 minutes. All right? This one is all about the lower abs. So, these are the moves
that we're gonna be doing. You've got, double leg stretch, expanding tabletops, right, expanding tabletops, left, reverse crunch, double leg lifts, double D's, rollovers, and flutters. Okay, it is going to be a lower
ab targeting party session and you're gonna feel amazing. So, if you're ready, go ahead and roll out your mat, and let's get started you guys with our double leg stretch. So I want you to bring your legs in front of you like so, slowly roll down with control and bring your knees into
your chest like this. With a double leg stretch, your head and neck and
shoulders are lifted, you're going to expand your body, and bring it in like so. Reach for two, bring it in for two, pointing your toes. Beautiful. Belly button to the spine you guys and really press that
lower back into the mat. This is really important so
that you can target lower abs. Keep sucking it in. Nice, that action will help also flatten. Beautiful work let's go! Reach for two and hug for two. Keeping the head up. It should be floating on your shoulders shouldn't feel heavy. There you go. Really lengthen, and in. Nice floating arms. And in, doing so good. Reach! You got it. And one more, lengthen and bring it in. Beautiful, okay. Next move we're gonna
do expanding tabletops. So we're gonna bring the
legs up on the tabletop. Okay, you can place your hands underneath your tailbone
like so if you need to, and rest your head down. You're going to expand
the leg and bring it back. Reach, and in, reach, and in. Boom, good. Out, and in. Really point. Now, if you want a little bit more, you guys can go up into the Pilates stance position. This is totally optional, okay? I'm gonna try it right here. Lengthen, lengthen, good, really point. Point, you got it. Reach. Boom. So this really forces you to use your lower abs
to move your legs out. Good, shoulders wide, you got this. Out, nice. Boom. Shins parallel to the ceiling. Out, good. Ten seconds more. Come on, lengthen. Out, almost there. Good. And one more right here. Lengthen hold. Bring it in and down, okay. So you know what it feels on that side. We're gonna do the same thing
on the other side, okay? Hands in a triangle
underneath your tailbone, knees in tabletop. Okay, get ready, three, two, one. Lengthen, and in. Out, and in. Really sucking in the belly
button into the spine. Imagine, you have a corset around your waist and you're trying to tighten it, okay, tighten those muscles. Squeeze! Lengthen, good. Beautiful, keep going. Out. Nice you guys. Okay, now if you wanna a little bit more, let's go ahead and bring
it up into tabletop and into the Pilates stance. Boom. Out. Elbows wide now, really point your legs. You've got it, belly button in. Beautiful you guys. Now the lower belly is a, an area that a lot of
people struggle with, including myself. That's where I gain, fat the first, you know the first place. Some people have it in their inner thighs, their face their hips. And I'm like, lower abs, face, and inner thighs. Okay, go ahead and relax. We'll continue that conversation. Now your next move is the reverse crunch, very classic. Palms down by your sides
pressing into the mat, okay? And you're going across the ankles, you're going to lift and lower. Three, two, one let's go. Up and down. All right. So, yeah those are the places where I tend, like if I'm, I can feel it like if I'm having a huge
milkshake the night before, I can feel like going
straight to my thighs into my lower belly, my face, and my hips, you know, nothing goes to my boobs. Nothing goes to my butt. You know, that's how it is. You know what, it's okay. It's okay to recognize that this happens. And as long as you are
accepting your body as it is and knowing that you're on the journey, and that there are ups and downs, everything's fine. It's all good. Just don't look at the mirror
and like hate yourself, 'cause it's totally pointless
to be mean to your body and send negative vibes to your body. No, it's about getting stronger. It's about finding our happiness every single day. Down, and lift, and low and lift. Let's go. Down, and up you got it. One more. Yes! So good. Okay, you guys. Our next move is our double leg lifts, okay? So, hands in a triangle, underneath the tailbone, and relaxing the head. Here we go, down for two, and lift for two. Now if you want a little bit more, hands behind the nape of neck, let's go. Down for two, and lift for two. Pressing the heels together, pointing the toes. Again, belly in and back into the spine, back into the mat. Lift, you've got it. Low. And really point the toes hard. Press the heels together. That's how you keep the leg straight. But, if your knees are slightly bending, it's just a flexibility thing, Okay, we work on flexibilities on Fridays, so make sure you don't
miss that on your calendar. All right, let's go. Down, and lift. It's okay to have a slight bend. You're just working on
that hamstring flexibility on the hip flexibility on the quad flexibility. It's all related. You got it 10 more seconds! Down, for two and lift, for two. Low. Yes! Come on! Let's go one more. Down, for two and up, for two. So good, okay. Now stay down and go into double D's. Okay? Def not my bra size, y'all, but I can do with my legs. So, I want the hands in the triangle underneath the tailbone, okay? I want your legs up. What you're gonna do is you're gonna come down, just like we did. You gonna open up and
draw the outside of the D. Down, and up. Like that, okay? Down, down, and lift, nice and slow. Slow, and up, just like that. Good, really pointing hard. And, nice done up keep going. Low, and low, and up, one more in this direction, down, and down, and up, let's go ahead and reverse. Bring it open, here and slowly bring it up. Take your time. This is not about going fast. This is about controlling. Yes, and out. Out, then lift, lift, you got it. And up, up, and last one. Good, and bring it in. Okay you guys, I think we are ready to
go into our rollovers. Now, I'm gonna scoot down
on my mat a little bit, because I'm gonna slide a little bit. What you're gonna do, is you're going to lengthen
and lift over, okay? So pressing through your palms, lift the feet above the head, and slowly roll down with control just like that taking your time. Up. Now, if this is a lot, use your hands to bring yourself down, okay? Up, here, and down. Nice, you guys just take your time. And if that's not in your wheelhouse today, it's cool. Give me that reverse crunch. Do what works for you today
and work towards this. Good, and hold it, there and slow. Slow, lots of core control here. And up. Slowly, coming down. Nice work. Go ahead and give me one more right here. And slowly, we get down. Beautiful. Okay, you guys, final move. We're gonna head into your flutters, okay? Again, you'll place the hands
underneath your tailbone and do it like so where you can lift up. So, you're fluttering like this, pointing the toes. If you also want to
activate your upper abs, well, you know what to do. Let's go ahead and place our
hands by the nape of the neck, and here we are. Let's flutter You got it, burn it out. Just breathe. Come on, pointing the toes, pressing that low back into the mat. If you're feeling like
you have a gaping hole underneath your back, placing hands in the triangle, put it underneath your tailbone, that's going to help. Okay, you guys? Keep going. And if you need to go a little bit higher, that's okay too. If you need to bend your knees, that's okay too. Just get through this come on! 10 more seconds! Breathe. You are almost there. Give me four, three, two, one, bring the knees in and, relax the head. Oh, did you feel the lower abs? 'Cause I felt the lower abs. Let's stretch it out real quick. You guys, slowly roll your vertebrae up one by one. And, slowly roll the spine down
like a strand of pearls. Let's do that one more time
because it felt so good. Go ahead and lift it up. Oh, you guys, you did amazing. That wasn't easy. And that was so targeted. You did amazing and we finished it. So let's go ahead and sit. I want you guys to give yourselves, a round of applause because that was absolutely incredible. Also you guys. I started a new column on
my blog called Dear Cassie. It's kind of like Dear Abby, and if you have any questions that you wanna personally
ask me and sign anonymously, you can text me and I've started answering
people in full detail. And I have a really fun time diving deep into your world and you know, giving you some advice. So you guys, if you
have a burning question that you want me to answer text me right now. Go grab your phones. My number is 510-692-4556. That's 510-692-4556. That works for us in
Canada only right now. So if you're outside of that vicinity, you can just leave a comment down below and I'll be answering questions weekly. So far I'm really enjoying this so I'd love to help you, if I can. Okay, you guys. Well, thank you so much
for joining me today. I can't wait to see you
in our next workout video. Again, remember to go
download your workout calendar for this month on blogilates.com, check off every workout that you do. Trust me, it feels so good
to complete something. You will just feel elevated you feel so strong and powerful, okay? So keep that mood up, I will see you next time
for our next workout. Bye you guys love you.
