共13个镜头，该分镜由光厂AI自动生成
| 镜号 | 景别 | 参考图 | 画面内容 | 台词/旁白 | 时长(秒) |
|---|---|---|---|---|---|
| 1 | 中景 |  长镜头 | 在户外露台的瑜伽垫上，一名扎高马尾、穿黑色紧身运动服的女子跪坐着面对镜头说话，手中拿着一个黑色的充气健身小球，随后变为四足支撑，将球夹在膝窝处。 | Hi guys, it's Laura. We're back with Ballet Pilates 2.0. Today all you need is a ball and we will be on the mat the entire time. So let's get to it. All right, we're going to take the ball, we're going to put it between the knees to start. | 13.63 |
| 2 | 全景 |  长镜头 | 女子在阳光明媚的户外露台的瑜伽垫上，大腿间夹着黑色健身球，交替进行下犬式撑地和屈膝悬空的支撑动作，背景是海景和奇特树木。 | We're going to go ahead, plant those hands into that nice downward dog. We're going to go ahead and bend those knees. Tap it down, two separate movements. Lift up from the lower core and press on up. And down. Press. And press it on up. So we bend those knees. And then we're tapping them down to the mat, lifting, hovering and pressing up. All right, here we go. Just four. Tap. And lift. Keeping the spine long throughout this whole thing. Three. Tap. And lift. Two more, you guys. Tap. And lift. Last one. We're going to stay in that bear crawl. You can maybe walk your feet in one inch. And then we're going to go ahead swivel those hips to the right and center. Swivel those hips to the left. And center. Swivel to the right. Try to really try to drop that hip low, engaging those obliques. And left. And center. Good, you guys. We have six. We have five. We got this for four. Here we go. Three. Belly button pulled up and in for two. Last one, you guys. We're going to hold it center. Now squeeze that ball in. Ten. Nine. Squeeze harder for eight. Seven. Try to pop your ball. Six. Five. Four. Three. Hold the squeeze. Now tap those knees down. Lift up. Eight. We're almost done here. Seven. Hang in there with me for six. And five. Four. Three. Yes you can. Two. And hold. Eight, seven, six, five, four, three, two. Come on down. | 40.73 |
| 3 | 全景 |  长镜头 | 女子在户外露台的瑜伽垫上，将小健身球放在左膝下方，双手撑地，进行右膝的抬起和放下动作，保持核心稳定，背景是开阔海景。 | Nice, you guys. You're going to take that ball, place it under. I'll do my left knee to start. Place it under your left knee. You're going to leave your toes down. That will make it easier. If you want it harder, you'll lift those toes up. You're going to start by going ahead and lifting that right knee and lowering it down. Lift and lower down. How are we lifting? We're pressing into our palms, we're pressing our core and arching our back towards the ceiling. So it's actually a lot of core work here. Eight. And lower. Seven. And lower. Contracting that spine. Six. Good, you guys. Five. This whole series takes a lot of focus. Four. You got it. Which is kind of good, 'cause at home you can get distracted a lot. You can't in this. You'll fall over. Two more. You got to give me your full attention. Last one, you guys. We're going to go ahead place that knee down. Same thing here. We're going to extend that left arm forward and place it back down. Try not to rock your weight here. Obviously that's very easy. Press your left knee into the ball. Stabilize through your core. Press forward and down. A couple different things. Keep going. If your wrist starts to hurt, you can make a fist so you keep that line. It helps to get you out of that wrist. I just want that core activated. Six. Five more. If you want it harder you can always lift that knee. Four. Good. Three. I'll always give you options to make it harder, but you don't ever have to. Last one, you guys. We're going to plant both hands down. If you need to come to your fist, you can. If you need to come to your elbows, you can. So from here, we're going to extend that right leg back. And then bring it back in, try not to tap the ground. Extend back. And then bring it in, try not to tap the ground, you guys. And back. Good. Squeezing that core. Six. And lower. Five more. No momentum here. Four more, you guys. Good. Three more. Those wrists are stacked right underneath your shoulders. Two more. Full extension. Last one. All the way out. Pulse it up for ten. Nine. Focus is real. Eight. Seven. Six. Five. Four. Three. Two. We're going to tap it down. And then we're going to lift up. I'm going to come down to my elbows here to keep that spine nice and long. And tap. Do what feels best to you. Six more. Five more, you guys. Four more. You got this. Three more. Two more. Last one. We hold it up, little pulse. You got it for eight. Seven. Six. Five. Squeeze that core in. Two. And one, bring it down. | 66.33 |
| 4 | 全景 |  长镜头 | 女子将小健身球换至左手下方，四足撑地，右腿向后上方抬起，然后向左交叉落下，再向后上方抬起，保持核心收紧。 | So you're going to take that ball, place it under your left hand now. We're still doing work with the back leg. So we're going to lift that right leg back up. You're going to go ahead and cross it over. And then lift it up to the back. Good, cross it over. And lift it up to the back. So here's the key here. Remember how much core activation we just had? Yeah? So I want to keep that core activation throughout this whole series. We don't have the balancing aspect now, but I still want the same core activation. Six more. Good. Keep the weight even between both hands. Three more. Very easy to rock. I don't want you to. Last one, you guys. Hold it up to the back. Little circles in the back. Eight. I would say like the size of a dinner plate. I hope that makes sense to everyone. Everyone's like, different dinner plates. For four. And three. We got this for two. If it feels better to flex, I really don't care as long as your leg is fully activated. Reverse that circle. Eight. Seven. Six. Keep that breath. Four. Belly button pulled up and in. Three. And two. Hold it up, little pulse. Eight. Seven. Six. Five. Four. Three. Two. Good. We're going to cross that knee. We're going to extend out and we're going to push up. Cross that knee. I'm going to move my hands out just a little bit, and push up. I do want that spine nice and long. Cross. Extend. Push up. Six more, you guys. Five more. Really nice. Four more. Hopefully you're focusing as much as I am. Three more. Beautiful. Two more. Hold it down. Now pulse it up. Eight, seven, six, five, four, three, two, hold it up. Eight, get lower in those arms. Seven, six, five, four, three, two, bring it in. | 127.73 |
| 5 | 全景 |  长镜头 | 女子将小健身球夹在右侧膝窝处，左前臂撑地，右腿进行向上踢腿（驴踢）动作，随后在最高点进行小幅度的脉冲挤压球。 | You're going to take that ball, put it behind your right knee now. You're going to squeeze the ball in. I'm going to come down to my left forearm, you guys. We're going to start with that flexed foot. Donkey kick it up. And lower it down. Donkey kick it up and lower it down. I do want your foot flexed here. I think it activates that leg a little more here. Good, you guys. Eight. Good, we have seven. Six more. Beautiful, five more. Good, stay in it with me, you guys. Four more. We got this, three more. Two more. Last one, we're going to hold it up, little pulses at the top. For ten, nine, eight. Try not to lower that knee. If you're looking at your belly button, don't. Look out a little bit in front of you. Not too much, just a little bit. For four, if you have the ALO logo, look at the ALO logo on your mat. Two, now hold it up, now squeeze that ball in. Ten, nine, squeeze harder. Eight, seven, six. Don't move the knee, just squeeze it in. Four, three, two, hold the squeeze. Eight, seven, six, five, four, three, two, good. You're going to take the ball, put it under your right hand. | 295.73 |
| 6 | 全景 |  长镜头 | 女子将小健身球垫在右手下方，双手和左膝撑地，右腿向后伸直并向上踢起，随后放下，背景是蔚蓝海景和泳池。 | We're really using this ball here. Lift that knee back up. Now from here, we're going to kick that ceiling and lower down. Kick that ceiling and lower down. We have eight. Good. Seven. Notice I'm not going lower than my hip. Six. Uh-huh. Five. Good. Four. Three more. Two more. Last one, we hold it up. Full range, tap down. Lift it up. Tap down, lift it up. We're almost done here. Eight. Seven, we got this. Six more. Are you keeping your spine long? Are you looking out in front of you? Is your core engaged? Are your shoulders relaxed? I hope so. Those are my reminders to you. Two more. Last one, hold it. Eight, seven, six, five, four, three, two, and place it down. | 34.13 |
| 7 | 全景 |  长镜头 | 女子将小健身球垫在右手下方，双膝向后挪动至平板支撑姿势，弯曲左肘，将球向前推，再拉回，交替进行核心训练。 | Good. You're going to take that ball, keep it under your right hand. You're going to walk your knees back so you're in this nice plank. I'm going to walk my hand forward just a little bit. From here, we're going to bend our left elbow and push the ball forward and bring it up and in. What is this about? Arms and lower core. Bend, push forward and bring it up and in. If you don't have a ball, you'll just tap your hand forward. Bend and up and in. Good. Seven more here, you guys. Good. As you go down, squeeze the core up higher. So always that opposition. Four more, we got this. Three more. If you're doing this with me you know how hard it is. Two more. Good, you guys. Last one, hold it down. Hold it down, hold it down. For eight, seven, six, five, four, three, two, bring it in. | 132.57 |
| 8 | 全景 |  长镜头 | 女子将小健身球垫在双脚背（脚踝处），双手撑地成平板姿势，双膝弯曲将球拉向胸前，然后推出，重复进行核心力量练习。 | Nice, you guys. You're going to take that ball. You're going to place it under basically the top of your foot. Maybe a little bit higher, maybe like where your ankle bones are but on top. So we have room to move, and we're going to push out to that plank, you guys. We're going to bend our knee, bring it in, and push it on out. Bend our knees, bring it on in, and push it on out. Good. Eight. Squeeze that ball in. And seven. Squeeze the top of the arch onto the balls you bring it in. Squeeze the belly button. Where do you think? Up. Four more. I hope you're sick of me saying it, but I also hope it's ingrained in your head now. Four more. Three more. It's only 'cause I care. Two more. Last one. Bend your knees, hold and hover. We're going to tap and lift. Eight. Seven. Six. Five. Beautiful. Four, we got it. Three. Two. My favorite thing, static hold. Eight, seven, six, five, four, three, two, come on down. | 218.70 |
| 9 | 全景 |  长镜头 | 女子侧卧在瑜伽垫上，左前臂撑地，双腿伸直抬起并在大腿间夹着小健身球，利用核心力量控制双腿抬起和放下。 | Good. Last thing on this side and then we'll hit the other side. We're going to come to that elbow. Our legs are going to full extension out. Ball is going to be on the top of the legs. We're going to roll over to our butt using our obliques. We're going to lift those legs nice and high and then we're going to lower down. Yeah, lift those legs nice and high. Squeeze that core in, and then we're going to lower down. Good, you guys. Eight. And lower down. Are we having fun yet? Seven. And lower down. Good. Six more, you guys. Almost done here. Five more, we got it. Four more. If your legs don't go so high, maybe you should try the stretching class too. Yeah, wow, weird. I did a whole series for you guys. Two more. And they all kind of work together. Last one, I really plan it out, I promise. And good, hold it little pulse in for eight, seven, six. Pulse from that core, four, three, two, and beautiful, you guys. We have all of that on the other side. | 97.13 |
| 10 | 全景 |  长镜头 | 女子回到四足支撑，将球垫在右膝下方，交替进行左膝的抬起和放下，保持核心收紧，随后左臂向前伸展。 | So we're coming to all fours. Ball will go under the right knee this time. Toes down or up, doesn't matter, just try to make it even on both sides. Again, hands placed under the shoulders. We're going to start by lifting that left knee, lowering down. It's very easy to lift lower, lift lower. But when you're engaging their core lifting up and lowering down. Lifting up. As I said before, if you did my last series, I had no props. That series should have taught you that you can engage your muscles without anything. So when you have props, you still have to do that. Don't let the props do the work for you. Here we go for five. Four. Like someone's punching you in the stomach. Three. Two more. Your choice here, keep the knee lifted or don't. We're going to extend that arm forward and bring it in. I don't want you rocking, I want you pressing into the ball and down. The core is still firing up. And down. Seven. Six more. If your core is not on fire, you're not doing it right. Four more. Three more. Press into that ball. Two more. Last one, you guys. | 20.47 |
| 11 | 全景 |  长镜头 | 女子在四足支撑下，左腿向后伸直抬起，随后屈膝收回。然后左前臂撑地，左腿进行直腿抬起和放下的动作。 | We're going to put that hand down, and as I did on the other side, you can come down or not. Tuck your toes or not. Full extension back. And then we bend it, bring it in. Full extension back. I don't want the knee coming too far in. Just matching the other knee and then shooting right back out. Eight. And in. Seven. Good, don't look at your belly button here. Six more. Press into both palms evenly. Maybe this is your second time doing the video and you're going to lift that foot today. Woo. Yeah, harder. Four more. Lots of stability work here, it's where the ballet work comes into. Two more. Last one. Hold it up, pulse it up, you guys. Eight, seven, six, five, four, three, two. We're going to cross it over. We're going to lift it up. We're going to cross it over. And lift it up. Try to stay as still as possible. I'm there with you. Six. And lift. I kind of like things where I have to focus because at home it's so easy to get distracted. But you deserve twenty minutes to yourself. You deserve twenty minutes to focus on you and your body. Three more. So we can show up for ourselves better throughout the day. Two more. You guys got this. Last one. And good, I'm going to walk my palms forward just a little bit. And then we're going to pulse it up for ten. Nine. Eight. Seven. Six. Five. Four. Three. Static hold. Hold eight, seven, six, five, four, three, two. Good, you guys. Come on down. | 73.00 |
| 12 | 全景 |  长镜头 | 女子将球垫在左手下方，四足支撑，左腿向后上方抬起，然后向右交叉落下并抬起。随后进行单手俯卧撑动作。 | You're going to take that ball, you're going to put it under your right hand, you guys. Yeah, legs going to go back up to the back. Good. We're going to go ahead and cross and lift it up here. And cross. And lift it up. Weight stays even, you guys. Eight. And lift. And seven. Squeezing that core lift. Six more. Good, you guys. Five more. We got this. Four more. Is that core still active just like it was in the beginning? Three more. I hope so. Two more. Last one, you guys. We're going to hold it up. Little circles in the back. For eight. Seven. Six. Five. Really nice. Three. Two. Can you extend that leg? Flex or point. Reverse. Keep extending through that heel or through those toes, depending if you're flexing or pointing. Six. For five. Four. Three. Two. Walking those hands out just a little bit. We have that nice push-up. Lift and tap. And push up. Lift and tap. Good, you guys. Down. Lift, tap. Six more. Good. Five more. Is that weight even? I keep checking myself, too. Four. Good. Three more. Two more. Last one, hold it at the bottom, pulse that leg. Eight, seven, six, five, four, three, get lower in those arms. Hold eight, seven, six, five, four, three, two. Bring it in, you guys. Good. | 29.30 |
| 13 | 全景 |  长镜头 | 女子将球夹在左膝窝处，右前臂撑地，左腿向上驴踢并放下，随后在最高点进行小幅度的脉冲挤压和静力保持。 | Take that ball, put it behind that left knee, you guys. Coming down to that right forearm. We're going to go into those nice donkey kicks. I do want you to flex here. Lift it up and then lower it down. Again, try not to rock in that standing hip. We want both hips facing the ground. Eight. And lower. Seven. Good. Keep that core engagement. Six. I keep saying it 'cause I keep wanting you to use it. Four more. We are going to do core at the end, but you shouldn't have to if you don't want to. It should be engaged throughout the whole thing. But we're going to do it. Two. Last one, hold it up. Pulse it up for ten. Nine. Eight. Seven. Six. Five. Four. Three. Two. And good, squeeze that ball in. Ten. Squeeze it nine. Eight. Seven. Six. Five. Yes you can, four, three, two. Good. | 220.93 |