Kimberley: Welcome to the Pilates on fifth ultimatepilatesworkouts.com video podcast. I’m Kimberley.
Katherine: I’m Katherine.
Kimberley: Today’s exercise is Side Lying Clam and Book. So, to get into this exercise, we’ll start with the knees bend and what she is going to do is find about the middle of the band you go ahead and do it. You place the band in the front of the thighs, wrap it around back at the thighs and bring it back around to the front and tie a nice big bow. Now, caution, tie it super tight, it’ll be work more work for you, but you’ll probably decrease your range of motion, so you want you tie it in a way that you’ll still, you feel the tension, but you can get maximum range of motion. Keep in mind that, blue is heavy, you can go to red or green, which are lighter and black is even heavier. So, she has picked a line on her left side, which is perfectly fine, the spine is nice and straight, see it from tail bone to heavy one and a nice straight line, ribs are closed, abs are in and we have the hips flexed at a right angle. So, if you are looking from the top you want a right angle with the hip and with the knee, that’s perfect.
Stabilizing with the top hand and bottom hand is supporting the head or you can have the arm up stretched either one is fine. First we’ll do is book, which will have both legs open you just ab adopting the top leg and exhale up and inhale down. So, notice that stays parallel and exhale up do it long well quick where the foot gets goes too high, yes, please don’t do that, that’s very bad for the knee and not so pretty. Exhale up, so it’s just like you’re opening a book, and one more exhale up and then down -- now squeeze the big toe together, toes zoos’ together and I’ve just one, and this is clamps, this has lato rotation, so we’re working on the lato rotators of hip. She made her band really tight, so this is hard and you can see how she doesn’t have a lot of range of motion. So, let’s just from visual aim, this show what happens let’s lose to the up of it. Yeah, and just coming up this you’ll still have the pressure. Now, you can see that she gets more range of motion and not could be slightly better, so make sure we need to tie at the first time, you put it at a place where you can actually move, which otherwise it’s really not an exercises it, and that is side lying calm and book with the exercise band.
If you would like more information on our New York studio Pilates on fifth our certification program with Pilates academy international or any of our products please log on to pilatesonfifth.com. Also, please check out ultimatepilatesworkouts.com as we have lots of free full link workouts some of which feature the exercise band. Bye
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