Katherine: Welcome to Pilates on Fifth Videos Podcast. I am Katherine.
Kimberly: And I am Kimberly.
Katherine: Today the exercise is Pushup with Roll down on one leg. So, we are going to have Kimberly stand up, so she is a little giant here and so this was -- we did the podcast with a pushup with roll down, same mechanics expect you are only on one leg. So, she is going to pick -- yes not like a stort. She is going to lift the leg in back of her, inhale to prepare, on the exhale roll down starting with the top of the head, very difficult to balance especially when you are on a soft mat like she is on. Hands come to the floor on the inhale and then exhale walking out for four, one, two, three, four.
Now, in this position you want to make sure that you are on a straight line between the table and the top of the head and you haven't lifted your legs so high that you go into extension, we won't keep her there any longer and inhale, bend, bend, bend exhale pressing up, good. Really supporting the lumbar spine, pressing up, that's the lower back. Inhale, inhale, inhale, exhale pressing up walking back one, two, three four. Now, the hard part, exhale roll up, good. And then she in the balance at the top with a nice red face.
Inhale, bend the knee, exhale stretch and then inhale, lift up, I will hold - hope she doesn't need me and coming down and then put the leg down and we will do the other side. It is terrible being a fair skin because her face is like a tomato. And the other leg lifts and now this time when you walk out, you want to use the opposite hand first. I wasn't watching, which hand did you see first? Kim used her left hand first.
Kimberly: No I haven't used my right hand. I have to use my left hand.
Katherine: Okay, inhale to prepare, on the exhale roll down from the top of the head, really rolling through the spine, inhale as the hands come to the mat and walking out, one, two, three four, again hit that nice long line and we bend the others, bend, bend, bend, exhale pressing up, no rotation in the torso happening here, pressing up one more time. You want to keep a nice long neck, pressing up and walking back, change the hands here as well, two, three and four and then you exhale rolling up, balancing.
Some day it is just harder than other and inhale, bend the elbow. I would bend the knee. However you bend -- and stretch up and then lifting up and coming down and that is your push up, just roll down on one leg. I do want to make a point of the fact that these mats are very soft and actually you don't think that it would make a difference in balancing and it does. So, you are better off on a hard floor and if you are really aren't feeling that brave put on shoes, it is infinitely easier.
So, that was pushups with roll down. If you would like more information on our studio Pilates on Fifth, it is in New York or our certification program The Pilates Academy International or any of our products please log on to www.pilatesonfifth.com. Also we want to say a heartfelt thanks to all you who have already logged on and subscribed to your new website www.ultimatepilatesworkouts.com, we are very happy with it, full length Pilates workout, able to be viewed for free, always free and then a small fee to download or you can subscribe for all sorts of free downloads and all that crazy stuff. So, thank you.
Kimberley: Thank you.
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