Speaker: Welcome to the Pilates on fifth and ultimatePilatesworkouts.com video Podcast. Today’s exercise is elbow scope: toe taps. So first let’s introduce this whole elbow scoop position. So she is going to lean sorry, sit up, nice and tall on the sit pose to start and go head and bend the knees, now from here just lean back, like you were, if you are like watching TV or something, right okay.
So obviously we don’t want this neck position, so first thing she is going to do is press into her hands to get out of off to get the shoulder little stabilize and little bit more engage and from here she’ll go back down to her elbows as well. We are not going to worry about what the toes always doing just yet. Right so here we just don’t want to relax here, so with the shoulder girdle nice and stable, its like almost pressing in to your hands to create energy, this towards your toes, and then with your abdominal muscles you are scooping any in and up almost like you are trying to lift your rib cage off of your hips, so for those of us who have a tight lower back hello, this is a really effective position..
But you don’t want to just lower down if you are feeling nothing in your abs. You are probably not getting the physician, just right. So nice position there, so lets do that difference 1 more time lets going to a neutral position, so we are going to a neutral as she is nice and neutral here and then we will go in that scoop position . Right so.
Nice long links and again, feeling that your arm is creating traction of this spine. Link between the vertebra, now from here inhale if one leg up into table top position, and exhale the other leg lifts in to table top position. Inhale to stay and to get. Shoulder girdle stays nice to stable throughout and will dot the toe touch from here.
Exhales reach the right toe away, Inhale bringing it up. Exhale the left toe reaches away, so what you are looking for, as you want to make sure that your distance between the hip up and the ribs doesn’t changed. Can do a do long f0o us once, so right, so as the level gets a little bit longer, we don’t want to loose that connections, so this always stays nice and tall, its like some one has a string on your lumbar veretebra and you are trying to pull them towards the mat its like your bottom ribs is always aiming to get towards the and then you feel it a little bit more intensely, and the abdominal muscles.
And then we’ll just do one more up end in to finish just bring one leg down and in other leg down and you could either relax all the way in to supine Position or sit up, and to Kimberly will opt for the former. And that was the elbow scope toe taps, if you would like the more information on our New York studio, Pilates on fifth, and our certification program that Pilate’s academy international or our new web site which features full links work outs, ultimatepilatesworkouts.com. Please log on to either Pilatesonfifth.com or ultimatePilatesworkouts.com, Thank you.
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