Lara Hudson: The secret to a strong tone core is quality, not quantity. So, get the most out of your exercises, it's so important to concentrate on your form. In this segment, we're going to take a look at some key moves from your Pilates core workout, so that you are exercising with safety with the best form possible and with the greatest results. Let's first talk about the use of the exercises band. Katherine here is going to help me.
So Katherine go ahead and pick up your band and let's first learn how to place it on the foot. Take the centre of the band from this front foot, wrap it around the ball of the foot, pull back on it for some resistance, push through the ball of the foot within frex toes back. This is really the strongest most secure position for the foot and band, so if you mindful that you are using that, and be careful not to point the foot because that's what happens, of course, if that happens you can always reset the band. Let's talk about hand positions.
The first position is almost like you are holding on to reins. Katherine here, you're pinching the band between the index finger and the thumb, very secure position. Now, I'll show you another one. So, Katherine put your hands, go ahead, and then pull back this way, you've got to really wrap those fingers, thumps again pinching the edges of the band. We're going to be using both hand position, so watch for those during your workout.
Let's lay the band down and go into the some of the exercises now. Let's look at the straight leg stretch. Katherine move forward, lay down on your back, bring your knees into a table top position, and then straighten them up to this ceiling, curl your head neck and shoulders up, very nice. We're going to talk about the lower abdominals, really great area to work. I'm going to show you first an improper sit up. Here we go. Now, lower the legs, as you lower the legs, her back is arching up the ground, I can get my hand through there, not very safe for the low back, not really using abs at all. Let's bring it back up.
Now Katherine, concentrate on visualizing a seat belt wrapping around your mid section, lower the legs, keep the low back on the ground where she is already shaking in that core and let's do two more. Pull the belly in, stabilize the low back and one more time; she is getting so much more work in those abs and she is working with safety. Whenever you can go ahead and rest now. Thank you.
Whenever, you're doing any abdominal work in your Pilates core workout, take this idea and use it, centre your body, pull the belly to the spine. Let's end with the side leg kick. Katherine come on over to the side, place your elbow on the mat with your hand, underneath your head, shoulders and hips in the same line, legs forward in straight pipe. We're going to do the leg forward and back portion of this exercise.
First let's just do it once. Katherine, bring your leg forward and bring the leg back. Now, watch her upper body, this is a very common occurrence, as her leg goes forward, she just rocks back and as her leg goes back she wobbles forward. Do it again. She is not really using much muscle, she is using momentum. So, come back to centre Katherine.
Now, I want you to visualize two pains of glass around your torso, I don't want you to break them. So, let's bring the leg forward, hold the bold still, shoulders and hips stacked, bring the leg back, squeeze the gluteus, tone the belly. One more time. Good. Now, she is controlling her body so much more the cores getting worked, the gluteus are getting worked, one more time. Her range may be smaller, but it is better quality, better form, and then comeback and down and rest. Thank you.
Keep these tips in mind and you'll get the most out of your Pilates core workout.
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