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Kimberly: Welcome to the Pilates on fifth ultimatepilatesworkouts.com video podcast. I'm Kimberly.
Katherine: I'm Katherine.
Kimberly: Today's exercise is Bend and Stretch using the stability ball. So we'll have Katherine lie supine on come this way little more. So we're going to chopping your head off and the feet go on the sort of a top diagonal of the balls, you're not right on top, you're not in the middle, so you're on the top diagonal with heels together and toes apart and your knees are about shoulder distance apart. Here is the spine and pelvis are neutral, so make sure you're pulling your abs flat -- she said as she corrected and make sure you're pulling your abs flat, but you don't want that tucked position, you want that neutral position. Here, so first we'll just practice the bend and stretch, exhale reach the legs out and inhale coming back in.
Now because the ball can move right, left it can get away from you, you'll feel your hamstrings a bit more. So, this is just a way to practice to make sure you have control. Now, once you know, you or your client have control, you can kick this up a notch by lifting the hips when you press the leg straight. So, you exhale, press the leg straight, engage the glutes and lift the hips off, see and inhale bend the knees and set the pelvis back down.
Exhale lift and in this position one long line from shoulder out feet and inhale in and we'll just do one more time. Exhale up and inhale. Thank you. And that is bend and stretch using the stability ball. If you would like more information on our New York studio Pilates on fifth, our teacher training program the Pilates academy international or any of our products, please log on to pilatesonfifth.com. Also, make sure you check out our website ultimatepilatesworkouts.com there are lots of free full length workouts for your enjoyment and your weight loss. Bye.
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