Kimberly: Welcome to the Pilates on Fifth & UltimatePilatesWorkouts.com Video Podcast. I am Kimberly.
Katherine: And I am Katherine.
Kimberly: Today's exercise is Obliques Roll Back using the small ball. We're going to show you two ways to do it. First way, we'll have the ball between the knees, so you get a nice inner thigh connection. So, start with your arms reaching forward, your spine is nice and straight, you're pulling your abs and your ribs are closed and the pelvis is neutral and vertical. Inhale here. On the exhale roll back off your sit pose and then open up to the left, rotating the rib cage to left and inhale coming back up, and exhale and roll back to the right.
Now every time you roll back, you're squeezing the ball and inhale back up and exhale roll back to left. Squeeze the ball; really feel that nice oblique connection there and one more time to the right. Exhale; roll back to the right and inhale, sitting nice and tall.
Now the other way we do obliques roll back, is you can bring the knees right together, so you're getting still the inner thigh connection by squeezing the legs together, and we will inhale, to begin with shoulders down, exhale, roll back, take the ball to the left.
Now stay there, inhale, take the ball overhead, exhale, bring the ball back to the right and sitting up. And exhale, roll back to the right. Inhale up to the left, exhale down to the left and exhale now to the left.
Inhale up, exhale down to the right and sitting up. And one more time. So, this is the challenge here to keep the abs nice and flat. Don't let them pop. As you reach the arms overhead and then coming right up. Thank you.
And that is obliques roll back with the small ball. If you would like more information on our studio, Pilates on Fifth, our certification program, the Pilates Academy International, or any of our products including the small ball, please log on to pilatesonfifth.com.
Also be sure to check out, ultimatepilatesworkouts.com, as we have a lot of free full length mat workouts, some of which include the small ball. Thank you.
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