Here is a concise summary of the provided text, which appears to be a transcript of a Pilates fitness class:
**Class Overview:**
* Class type: Fit Pilates
* Equipment needed: Mat only (barefoot)
* Focus areas: Core strength, muscular definition, posture, breathing, and overall body engagement
**Exercises Covered (6):**
1. **Arm Raise & Core Engagement**:
* Position: Seated with knees up, arms raised and lowered with breath
* Repetitions: 5
2. **Leg Lifts (Alternating)**:
* Position: Seated with one leg extended, one flexed
* Action: Alternate legs with breath
* Repetitions: 10 (each leg)
3. **Rolling Like a Ball**:
* Position: Seated, then rolling back with feet lifted
* Action: Roll back and forth with breath
* Repetitions: 6
4. **Leg Stretch (Alternating)**:
* Position: Lying down, stretching one leg at a time
* Action: Contract and release with breath
* Repetitions: 10 (each leg)
5. **Spine Stretch**:
* Position: Seated, stretching spine forward
* Action: Breathe in, stretch forward, and release
* Repetitions: 4
6. **Glute Bridges and Thigh Contraction**:
* Position: Lying down, with knees bent and feet flat
* Action: Contract glutes, lift hips, and release with breath
* Repetitions: 8
**Class Conclusion:**
* Final relaxation and spine massage through leg embracing and circular motions.
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
**Class Details**
1. The class is focused on Fit Pilates.
2. The class requires only a mat and is done barefoot.
3. The class aims to strengthen the core of the entire body.
**Exercise 1**
4. The first exercise involves sitting on hip bones with knees bent and feet controlled upwards.
5. Arms are raised until fingers point towards the ceiling while breathing in.
6. The exercise involves 5 repetitions, breathing in and out with specific movements.
**Exercise 2: Light Flex Symbol**
7. The second exercise, "Light Flex Symbol", involves alternating legs while sitting.
8. The position starts with one leg extended and the other flexed, with hands supporting the heel and knee.
9. The exercise involves breathing in while changing leg positions, with 10 repetitions per leg.
**Exercise 3: Rolling Like a Ball**
10. The third exercise involves rolling like a ball from a seated position with feet off the ground.
11. The movement is done with the strength of the hips and abdomen, without touching the toes to the floor.
12. The exercise consists of 6 repetitions, breathing in and out with the movement.
**Exercise 4: Symbol Streit Legs Flash**
13. The fourth exercise involves stretching one leg at a time while lying down.
14. The exercise includes a malev contraction, external rotation of the hip, and heel movement.
15. The exercise consists of 10 repetitions per leg, breathing in and out with specific movements.
**Exercise 5: Spy Reflects**
16. The fifth exercise, "Spy Reflects", focuses on not arching the entire spine.
17. The position involves centering on hip bones, with feet pointing upwards and back straight.
18. The exercise involves breathing in while moving the torso, with 4 repetitions.
**Exercise 6: Griffin**
19. The sixth and final exercise, "Griffin", focuses on breathing, back of the thigh, glutes, and leg strengthening.
20. The position involves lying down with knees parallel and back straight, preferably with a pillow.
21. The exercise consists of 8 repetitions, pressing buttocks against the thigh and holding for 5 seconds.
**Class Conclusion**
22. The class ends with hugging legs to support the spine.
23. The final position involves taking a long breath, contracting the abdomen, and then returning to the middle position.