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Katherine: Welcome to the ultimatepilatesworkouts.com, Pilates on Fifth video podcast. I am Katherine.
Kimberley: And I am Kimberly.
Katherine: Today’s exercise is plank with leg lifts using the stability ball. So, we have added in little bit of instability to make it more challenging. So, first we want to get on the ball properly. So, stand in back of your ball, knees come to the ball, then reach forward, hands come to the floor and you walk yourself out. Now, you can make this more challenging for yourself by walking out further where the ball is resting on your feet, you can make it easier by walking back where the ball is underneath your legs.
So, you can keep it right where it is which is plenty well and so from here inhale is prepared, exhale lift one leg up, it doesn’t matter to me which one and inhale down though she is not extending in her lumbar spine, exhale and the shoulder girdle stays nice and stable as well, exhale and because you only have one leg on the ball, you have to make sure you are really stabilizing unilaterally. Lift just one more each leg and exhale lift, the pelvis also doesn’t rotate one way or the other as you lift the leg, exhale.
Then to come back, you just walk your hands back and get out of it or you can just bend the knees underneath you and step off. Different ways working, just I want to fall off the ball, usually not a good idea and that was long plank with leg lifts on the stability ball. If you would like more information on our New York studio, Pilates on Fifth, on our teacher training program, the Pilates Academy International, or any of our products please log onto pilatesonfifth.com and also we have stability ball workouts on ultimatepilatesworkouts.com. Thank you.
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