POP Pilates: Stretching for Flexibility! (Full 10 min) Pilates Video
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- Опубликовано: 12 сен 2024
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www.ogorgeous.com Stretch to prevent injuries and increase flexibility. You asked for it, so here it is!
Cassey Ho is a fun Pilates Instructor who loves mixing up her moves to upbeat pop music.
Songs in this workout:
"Colombia" by Anjulie
"I'm Into Something Good" by The Bird and the Bee
"P.Y.T." by Michael Jackson
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For all of you who are concerned with your lack of flexibility. I'm 43 and I exercise 6 to 7 times a week. Yoga and Pilates have made me more flexible than I have ever been in my life. Hang in there. You'll feel like a super hero when you can finally do things you never thought you could:)
Bridgette Bailey thanks for the motivation
Thanks for your amazing words
Wow...thanks! 💖
i really like how she constantly says to breathe. because i actually do forget to breathe when im so concentrated on holding in my stomach...
OMG I can do the bridge!!! :D I worked more than one month every day on it with this routine and now I can finally do it ... feels amazing. Don't give up, guys!
Lila Blau So glad to hear someone say that! I feel as if I will never be able to do the crab/bridge, but I'll keep trying.
Ruadh Kelly-Harrington Don't give up! I'm sure you'll do it one day. :)
Lila Blau Going to attempt it again now! Thanks for the vote of confidence :)
that's what this community is all about. Love it. Have fun :)
Ruadh Kelly-Harrington
I have short tendons that the doctor said might need operating, but ever since I started doing pilates they are getting better! Thank you Cassey for saving me from operations!
BTH USTUPID
@@stevehaygood4191 what
wait he didn't tell u to exercise?!?!
@@maria-ed5jg no, he didnt🤷♀️
@@maria-ed5jg he wants money
Can I say, I'm a bit overweight but I'm doing lots of exercise to lose weight (and it's working! I much prefer the exercise-tons-and-eat-a-decent-amount approach to weight-loss!). Anywho, I've been doing this stretching video 5-ish times a week for two months now and there is a vast difference in my flexibility. I actually got complimented by a gym-bunny the other day because my hamstrings and calves are so flexible! I still struggle with the inner thighs a bit, but it's working and I'm getting far fewer injuries from running... Keep up the program ladies! (and gents!)
It's so amazing to see how far Casey has come. Not just with Blogilates, but with her own self, personally. This video was such a good reminder of her progress that's come with a lot of hard work ❤️
I rolled my ponytail right into the cat's water dish behind me. When I rolled up, I got a surprising splash hahah
haha
hahhah lmao
lol.
here for the February 17th, 2021 calendar! I love that Cassey has added stretching to the cardio days, it's a nice reward for all the sweating lol
It's 2020!! And I'm here!! For the thousand time, thank you cassy 🥺💜💜💜💜
I'm so proud of how far you've come cassey 🥺🥺❤️❤️❤️❤️ you've been so amazing since the beginning and you're even better now ❤️❤️❤️❤️❤️
11/4/2020
I love when you add a bonus streach or calming routine on cardio days. This video was helping me get through the other ones lol. I really wasnt feeling cardio today but this video made it all worth it
yay Cassey I FINALLY did the bridge pose for like 5 secs!! I am so proud!! lol
I looked like a seizing potato bug trying to do that rolling move. I have quite a flat lower back.
Kelsey
I will do the bridge one day! I just need to strengthen my arms a bit more
Last video of day 4! Excited for a stretching video! I'm covered in sweat from the previous workouts!
same
I can do them all, but with difficulty. When I was younger and still in ballet I was really good at them. I hope I can get that flexibility back!
great job!
Wait im the first like?
i am sooo out of shape i can hardly get any of these right but guess what? I am having so much fun doing these stretches, so THANKS! i will do this daily. SUBSCRIBED!
Yep, that's perfect!
I have been using this video to help me stretch before workouts for nearly a decade now... thank you, Cassey!! 💕 Best instructor EVER!
I still do this stretching even though I'm doing other exercises from other channel. It's really good !!!
oh dear , i could stay doing this all day , its so good.
I could not do the bridge at my first try (during the 1st week of the Beginner's Calendar). But now, during my 3rd week... I CAN DO THE BRIDGE! And it feels awesome to see the progress. If you are doing the Beginner's Calendar keep working even if you don't see results yet. They will come! ^^
Oh thanks! I'm in my 4th day of beginner's calendar and I couldn't do it but you just encourage me. I wont give up!
Yes, thank you for the encouragement because that bridge was NOO WAYY for me!! it just hurts remembering that i used to do the bridge so easily in highschool... I am trying to do the exercises everyday but i feel no difference yet.. i will keep going..
I'm in week 3 now too. I could do the bridge but only for a few seconds before i did the modified thing bc I was afraid to collapse and hurt myself.xD but I surely saw a difference!!
"You don't wanna be in pain"
Have you tried your other videos?
lol I love you Cassey
I can't do the bridge :/ my arms are still very weak. Soon.
I agree. Cassey has made such a progression. Her body's tighter and she's so so much stronger. It gives me encouragement.
i had fun rolling on my towel! it really felt like a spinal massage :D my arms were too weak for bridge. on day 4 of beginners calendar! all the best to myself!
sTarRyNiiTeX oh it was only my day 4 of beginner's calendar when i could do the roll on the floor. i guess my abs were stronger from day 1-3's workouts. i was too busy so i missed day 5 and 6. on the 7th day today, im attempting the roll again and i lack the strength to do it!
I remember last winter when I watched (and did) this video every single day, I felt so good and relaxed (and knew every second by heart after a while!). I'll start again, with some kind of longing for how confident I felt back then. (thanks to you cassey!)
We used to do the bridge all the time when I was a kid, I died a little on the inside when I realised i could no longer do it T-T
ya know! I couldn't do the splits as a kid so the bridge used to be my favourite and now I can't even do it!
I could do the splits when I was a child in gymnastics, and a bridge with no trouble at all. Imagine my surprise when I tried it yesterday and couldn't lift myself at all...
Surprise for me too today. I haven't thought to try this and wasn't thinking she was talking about this kind of bridge. What the heck has happened?
I felt the same way but after 4 weeks with Casey, I did it again!
i tried to do some of these but its so hard. i'm 15 and i have the absolute worst flexibility it even hurts when i sit up straight with my legs straight on the floor and i have to increase my flexibility bc they make us so lots os flexibility stuff in gym class and i can never do them does anyone know easier ways on how to have more flexibility especially on my lower back and if i follow this video do i need to this everyday and how much will it help?
The same here. :\ So I hope the more I do these exercises, the more flexibility we have.
Hi there! I'm completely the same way, I'm 19 and I've NEVER been able to even touch my toes like the other girls always could (I just kinda dangle there trying to reach them). Cassey always says in her videos that we all start a different level and it's our own journey, etc. so don't feel bad if you can't do them as well as she can. I've been following blogilates for a month and doing these stretches before and after exercises (no cramps!) and I still can't keep my knees down in the first stretches, but I can touch my toes! For the first time everrr. I'm also able to do the bridge now! So I do believe that these exercises are helpful. Hope this helped :) Take care
how often do you exercise?
Thank you for the encouragement Vee. (: I just started doing the pop pilates for beginners last Sunday. Before, I would work out with just one routine and I heard that it's not good and it's better to change the routine a bit so Cassie's calendar is working out for me. (: What about you?
You're welcome, it's no problem! I follow the monthly calendars but if I don't have enough time or something, I just do these stretches and one of my favorite workouts. So usually 6 times per week? :)
This has and always will be my favorite stretching routine of yours.💗 I became a popster in 2014. ☺️
I can't share how much these videos help me. I usedto body build, then during pregnancy is my stomach muscles separated, then I had another son 2 years later. 14 years later I am starting over, and this one in particular seems to be helping my stomach muscles, even after having the c section. I recommend this channel to all of my clients. I used to be a body builder and am excited to incorporate pilates into my new overall wellness. Thank you, Cassie!
On the rolling ball, there was no stopping. I just kept rolling up and down!
same haha
😂😂😂
This is probably the best simple stretching video I've watched and I can use all the help I can get, thank you!
Hi there,
I hope something good happens to you today!-
Feb. 10. 2021
she looks so different here~ she improved :D
I'm actual quite flexible already, and i find it easier with my right leg, and i'm trying to work on my left leg. About a few months ago i got into a bad accident and lost allot of feeling in my left leg, i was told i wouldn't be able to dance anymore (I do competitive dance). But really trying to get to where i can, and i really like this one!
OH MY GOD!!! i used to do cassey's workout videos back in the day and lost a lotttt of weight and became super strong, but then i got sick and stopped doing them for a long time. i could never do the bridge, but recently i started doing her videos again and i'm proud to say that DAY 2 AND I COULD DO THE BRIDGE!!! albeit not for very long, but this gave me the motivation to continue, and hopefully i do!! :) LOVE YOU CASSEY x
15 Oct 2021
Seeing baby progress in my flexibility.It was sure needed✅✅
I am the least flexible person ever, especially since I quit dancing, so this was absolute hell for me, but this lady is so positive and motivating, she really made me want to continue. I'm going to take a look at some other videos because this is the first time I've ever felt motivated to work out. :'D
Cassey, You are an inspiration
Wow these workout videos have changed so much in the past 6 years!
My wrists are about as flexible as a piece of wood, ok not really, but my wrists are not very flexible at all so doing the bridge hurts quite a bit. I wish there was a wrist stretch before it...
you can always pause the video or make sure to do the stretching before. i see this video more as a basis and then you can alter it to fit your need :) good training
May be a bit late (4 months cx) but try rolling your wrists gently, and sometimes push-ups help strengthen them. Just don't push yourself too hard, don't want to hurt yourself.
did you ever end up getting it? my wrists are so weak too
This is the 15th pop pilates video I have done today. I am insane.. Time for a well deserved bubble bath..
Same hahaha, it's so much fun 😂
I used to be really flexible but I stopped cheer and lost it I tried doing a bridge a while ago with friends and oh obi i could not get my self up and it hurt to try now I've been doing the bligilates calendar and I was surprised how easily I could do the bridge!!!!!!
I stopped stretching for just a few days and decreased in flexibility majorly so I can only imagine. :(
xchocofairy Yess stretching really does make a difference.
Stretching is a huge part of the big picture in almost all areas of fitness, working out and martial arts
jAdamariE i also used to cheer now i can't do the bridge anymore T T
day 4 of the beginner's calendar! I had to modify a lot of the stretches, but it still felt so good regardless! I'm already hooked on pop pilates!!!
LOL for the rolling ball one i kept rolling around like a rolie polie or something, i kept rolling everywhere but up
have you tried engaging your core? i found that helps keep me balanced
+Sylvia Barbary I didn't really think of that I'll try it thanks ^.^
Love doing this routine! You're so cute when doing the saw, Cassey! Makes me smile everytime!! For the new year I hope you'll upload more stretching videos - with routines or simply different exercises which we can do and mix up on our own! Thanks so much for sharing! A very happy new year to you! :D
I'm so happy I can finally do the bridge! The first time I actually managed to lift my head off the mat, I was so surprised by myself that I almost fell down instantly :D
I've been doing this video after every cardio workout for the past 3 weeks, and at first I couldn't do the bridge at all, but now I'm nearly there. Keep persevering!
you should do more streching videos! I love them!
Hello Cassey, I don't know if you will ever see this comment but I have to write you . I just wanted to thank you, for everything. I started a weightloss journey few months ago by eating clean and exersize daily. I'm commited to do this but I don't even know yet if I've lost anything but it doesn't matter. I had 2 rough years in row and I was feeling like crap. Yesterday, I had to do my workout for the day and the day before, it was 3h30 of hard work and I did it in a row ! I was so proud of me
OMG I could never do the bridge before and I just did it!!!! I'm so happy!!! agaghshdbd trust me guys you CAN do it! all it takes is determination! thank you so much cassey!
what a long way u've come, cassey! love ur videos 💙💙 still watch to this day!
How come on the beginner's workout sheet, you didn't list this stretch each time? The first exercise of the month didn't list this, so I'd guess that no one knew to do this until a few days in. So is it before and after for really EVERY exercise?
Cassie doesn't really mean you have to do it before and after every workout, and definitely not after each individual exercise. It's simply important to your muscle health to make sure you stretch before you begin working out, and that you stretch at the end of your workout. At the time that this video was made, it was the only stretching video she had which is why she said ¨Do it before and after each of your Pop Pilates workouts."
TAlex ok, thanks!
Am with you, i didnt know either,i just started on Beginner Workout and on Day 4. First now i know i should do this before and after O_O
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***** Right! I could feel the difference just after two days of doing this twice a day! i adore this video!
Really love the easy explanation and alternate way of doing the stretches that Casey demonstrates when you cant do what she is doing. The stretches made my soar body feel better. Thanks
Day 18 of the beginners calendar done. ♡
+Katherine Moon what exactly is the beginners calendar? I would like to be part of it?
+Evi Mpardakis www.blogilates.com/blog/2014/12/30/new-beginners-calendar-2-0-for-2015/
+Katherine Moon yeahh, but i can't do the bridge
Katherine Moon same
Katherine Moon good job 🤗
Cassey, you are my absolute FAVORITE! I am an instructor who teaches many formats and I love to refer to your videos for fun and creative ideas to mix into my classes! So excited about the POP cardio as well with your sister! Keep it coming! Thank you so much for sharing! :)
No matter how close I bend my knees to my butt while lying down, I still cannot lift my leg straight! I also have problem when I need to touch my toes while sitting down, and when I need to get my arms reach out in front of me... Am I really that stiff? How do I get flexible? What is the good stretch for someone EXTREMELY stiff like me? Because I really want to at least touch my toes :(
BlazerT48 I have similar problems - very tight hamstrings, and they've got tighter again as I've been sick recently so haven't worked out for weeks. What helps me:
- proper pilates roll downs (warm up the spine first, and make sure you go down properly - loads of videos can teach you how to do this) - once you've rolled down a few times you should find you're bending your knees less and getting a bit of a stretch in the hamstrings too.
- Stretching with a band! See Cassey's videos for legs/upper back stretches. A combination of the band AND doing this after cardio (so your muscles are warmed up) means you'll gradually improve your flexibility far more quickly and safely (without risking injuries associated with overstretching cold muscles)
- Down dog can also help a little - walking the feet, stretching the calves, and getting feet to the ground (eventually) also seems to have helped my hamstrings a little. But maybe that's just watching Cassey's stretching videos :)
Let me know how you get on - as I said, I'm just getting back into it too!
Lucy Dennison I've tried the stretch with the band actually, and well, since my legs apparently aren't flexible, it didn't really feel like "stretching", but kinda hurting my hamstring (My flexibility is VERY LIMITED, mind you) But I'm just gonna keep doing it until I'm able to touch my toes MINIMUM even if it takes years!
It's really just a practice and patience thing. I used to cheer and was very flexible when I did, but now that I've been retired for a few years I've lost nearly all of my flexibility. It just takes time to get where you want to be and constant stretching. Stretch everyday; I usually hold my stretches for 15 seconds, release, and repeat. And I repeat stretches three times. That's what we always did in cheerleading, and obviously it worked. And remember: you want to stretch to the point of discomfort, not pain. Hope this helps, and good luck with your goal!
Ariix Keep working on it! You may just have tight muscles - as do I. I had to do special stretches and it worked like a charm, look up a video for them!
I haven't done a bridge since I was in the 1st grade in gymnastics. The back that I was able to STILL do it after 14 years gave me such shock and pleasure. Thank you so much :)
when doing the stretch where you "chop off your toes" i had quite some trouble keeping my legs down and it hurt my legs and thighs, so i sat criss-cross and did everything correctly, beside lengthening my leg. is that okay to do because it was a back/shoulder workout.?
As a former gymnast I'd say it's completely fine, just keep working on it until you have enough flexibility to try it with your leg straight. It won't happen overnight but if you stretch every day you will have more flexibility. Be careful too because when a stretch is rushed, you can hurt yourself. Over-stretching the groin is the worst.
Still watching in 2019! I love this video!
I rolled so hard i couldn't roll back hahaha
Same :P
'
Cassey you are amazing. I love your positive thinking and the way you encourage people not to stop.
Been doing this since 2015!!
Thanks Cassie, having only done your stretches a small number of times I'm already seeing an improvement. You're a star
Now days I'm practicing my middle splits so this is quite the same.
This video is almost 7 years old, but I still find myself coming back to it over the other stretching videos. It's that good!
Aug 12th, 2016 ---> That was wonderful! I love Fridays!
This is great for people like me who sit most of the day at a computer for work. Stretching really helps me have less pain and problems when doing yoga or other exercises. Thank you!
I have a very weak wrists, can you also make a video on how to strengthen your wrists? Thanks a lot.
not because I did my workout but because it was the first time I planed something and I sticked with it. The feelings of accomplishment, of proud, of good self-esteem after this workout was the best I have ever had in my entire life ! It made me believe that this year I will succeed and that I'm capable of anything if I set my mind on it ! I just wanted to thank you for that, and wish everything possible that you can desire because you're such a great instructor and awesome !!!! You help me
I remember I couldn't do a bridge on day 4, but now on day 18 I can do it. Yeah
This is amazing! I found you yesterday and I decided to do 20 mins a day.
I suffer from bad back and when I have been sitting at my desk too long my upper back is in agony! I came home from work today and did this stretching it was amazing. I just finished it and my upper back is nearly back to normal.
KEEP UP THE GOOD WORK!!!
please do more stretching videos! (:
wow cassie looks so different from just 2 years back!
awesome and inspiring
For the first time in the whole entire 2013 I did the bridge with my head off the mat!!!!! :D
The butterfly one is my favorite because i'm actully good at it, my feet are really close to my body, my knees touch the ground and i can rest my chin on the floor without bending my back
So it is aleays my favorite, it makes me feel good
Anyone else doing this on July 15, 2016??
The bridge is definitely my favourite! I stopped taking acrobatics and gymnastics and lost a significant amount of my flexibility, however, I've always been able to do the bridge. It's probably the only stretch I've been able to successfully do since I stopped. I also loved the child pose :) Thanks Cassey for these useful stretches x
does anyone know of any good videos/tips on stretches that i could do to get that backbend/bridge? i have horrible flexibility in my back and i really want to do one but can't :(
Love this stretching video as well as your other workouts! I especially like how this one states to stretch before and after workouts. Can we get another one like this?
I can do the bridge now yay!! However I'm so scared of how to get down... I fell out of it
same XD
take it slow and roll from your hips to your neck when doing it
This was my favourite, so nice and relaxing. Feel great after this! :) Thanks Cassey! xo
7th november 2020 ♂️ 2 days late but nearly there 💪
Cassy, you're the perfect example of how there is always room for improvement! You're a thin girl here but these days you're just a bombshell! Wow!
I thought I would be able to do some sort of the bridge but I couldn't even lift my head off the ground lol
I´ve been doing this routine after dance classes for the last year and I absolutely love it! It´s an amazing stretch and makes my body relax after an intense dance training and it has helped me become so much more flexible. I do recommend this for anyone searching for a good and easy stretch that works the whole body ;)
Spinal massage? More like spinal torture LOL xD
Glad I'm not the only one!
I've been doing this for just over a month and at first I struggled too but now I can proudly say that can do the bridge! Keep persevering and you'll get there!
Weird to think this was 5 years ago :o
Hahaha right :)
Day 18 of the beginners calendar. I've done this video as a stretch after workout several times, but today I felt I had enough arm strength to do the bridge. I'm so happy I'm seeing results in strength and flexibility however small. Keep at it guys and you'll do it some day soon!
August 12?
Finally getting some rest :)
Am I the only one to think that black hair suits Cassie more? :D She's so lovely she really makes working out so much fun!!
10 years ago omg
Felt soooo good! I've been always looking for a stretching routine that fits me and this one's the best! Thanks Cassey ily:)
omg i could never do the bridge. my head refuses to lift of the ground even the slightest bit
Just keep trying and you'll get there - I have a lot of wrist pain because they are so weak and can't do it with my head on the ground for very long. While Cassey continues the bridge, I just stretch like you would be doing hip/butt thrust exercise and hold it in the air - hope that helps!
Oh also, in the beginning I also tried doing the bridge with a swiss ball to help feel that "bending stretch" in the abs, ribs, etc.
You can all lie on your stomach, grab your ankles and stretch up.. kinda like reverse bridge.. doing an arch... eventually getting more flexible. But yeah, an exercise ball helps if you want to try to imitate the bridge with limited flexibility.
All of your videos are amazing. I've shed about 20 lbs following your workout routines religiously.
20 lbs for how long? And what do you eat?
In just a few weeks. I have started a smoothie diet and eating one meal a day; the rest of my "meals" are smoothies. Everything from veggies to fruits, all fresh and uncooked. Blended together, mixed with apple juice, aloe Vera juice or soy milk and yogurt. All USDA organic.
Plus exercise!
Sports are starting to get me super tight…here we go!
I can't get over how good my body feels after I finish this and I can't believe it took me so long to actually do the stretching videos. I love it and have already begun to get more flexible! I hope to be able to do the splits this year!!