Port de Bras on the BoSU Video

How to Perform Port de Bras on the BoSU

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Port de Bras on the BoSU -

Port de bras on the BoSU is a variation of the original Pilates exercise of the same name on the Arc Barrel....

Port de Bras on the BoSU -

Port de bras on the BoSU is a variation of the original Pilates exercise of the same name on the Arc Barrel. Articulating the spine through flexion and extension helps increase flexibility of the spine while targeting the abdominal muscles more than the typical “crunch!” The added instability of the BoSU triggers the deep stabilizers of the core to fire as well! The result: flat abs, a strong core and open shoulders!

Added: 10/29/09

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Port de Bras on the BoSU How to Perform Port de bras on the BoSU Pilates exercise Pilates on Fifth Pilates on the ball PortDeBras Pilates exercise

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How to Perform Port de Bras on the BoSU

Katherine: Welcome to the Pilatesonfifth. ultimatepilatesworkouts.com Video podcast I’m Katherine. Kimberly: I’m Kimberly. Katherine: Today’s exercise is Port de bras number one using the BoSU, so this is lifted from an arcthrel exercise with the BoSU works just as well. So you want to sit in front of the BoSU with your back to the BoSU and you are about between 0 and 10, not 10 we were talking centimeters before, may be 0 and 5 inches away from the edge of the BoSU and lot of it will depend on the links of the choice so, the goal is go ahead and roll back Kimberly, when you rolled back you can kind of the what the mid shoulder blades around that area at the top of the BoSU, so that you can really get maximum chest opening experience there. So for Port de bras number one we are going to replace the hands in back of the head. So, that the neck is completely, completely supported. You are sitting right on top of the sit balloons, tell this is vertical and this spine is neutral, pelvis is neutral too and then legs are squeezing together so nice and adducted. Inhale here to begin, on the exhale engage abdominal muscles rolled back of the sit balloons, inhale as allow you the body to roll over the BoSU nice expansion, slight expansion of the rib cage and then exhale the chin comes in first and use the obliques in the abs to roll up right to the sit balloons and then come back to the starting position Again exhale deep in the curve of the lumbers spine to roll back inhale, allow that are curves to find to open without loosing exhale of the rig cage and then chin comes in first its like reverse slighting towards pelvis to roll you back up to the vertical pelvis and then you roll back to neutral and will do one more. Exhale roll back, your inner thighs are your friends here, the more you squeeze the inner thighs that more you feel the connection up through the abdominals as well rolling up and coming up, so make sure also actually I like do one more, your head really – is your hands are supporting the weight of your head so there is no need to go into a lot of ridiculous extension of the neck so make sure that you are where that, then of course as you coming up you don’t want to pull on your neck either and coming up. Thank you. And that was Port de bras number one using the BoSU. If you would like any more information on our New York studio, Pilatesonfifth on our teacher training program or our video website ultimatepilatesworkouts.com. Please log on to pilatesonfifth.com or ultimatepilatesworkouts.com. Remember the workouts and ultimatepilatesworkouts.com are free; free for even though one who is using the BoSU. Alright thank you.

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Katherine: Welcome to the Pilatesonfifth. ultimatepilatesworkouts.com Video podcast I’m Katherine.

Kimberly: I’m Kimberly.

Katherine: Today’s exercise is Port de bras number one using the BoSU, so this is lifted from an arcthrel exercise with the BoSU works just as well. So you want to sit in front of the BoSU with your back to the BoSU and you are about between 0 and 10, not 10 we were talking centimeters before, may be 0 and 5 inches away from the edge of the BoSU and lot of it will depend on the links of the choice so, the goal is go ahead and roll back Kimberly, when you rolled back you can kind of the what the mid shoulder blades around that area at the top of the BoSU, so that you can really get maximum chest opening experience there. So for Port de bras number one we are going to replace the hands in back of the head.

So, that the neck is completely, completely supported. You are sitting right on top of the sit balloons, tell this is vertical and this spine is neutral, pelvis is neutral too and then legs are squeezing together so nice and adducted. Inhale here to begin, on the exhale engage abdominal muscles rolled back of the sit balloons, inhale as allow you the body to roll over the BoSU nice expansion, slight expansion of the rib cage and then exhale the chin comes in first and use the obliques in the abs to roll up right to the sit balloons and then come back to the starting position

Again exhale deep in the curve of the lumbers spine to roll back inhale, allow that are curves to find to open without loosing exhale of the rig cage and then chin comes in first its like reverse slighting towards pelvis to roll you back up to the vertical pelvis and then you roll back to neutral and will do one more. Exhale roll back, your inner thighs are your friends here, the more you squeeze the inner thighs that more you feel the connection up through the abdominals as well rolling up and coming up, so make sure also actually I like do one more, your head really – is your hands are supporting the weight of your head so there is no need to go into a lot of ridiculous extension of the neck so make sure that you are where that, then of course as you coming up you don’t want to pull on your neck either and coming up. Thank you. And that was Port de bras number one using the BoSU.

If you would like any more information on our New York studio, Pilatesonfifth on our teacher training program or our video website ultimatepilatesworkouts.com. Please log on to pilatesonfifth.com or ultimatepilatesworkouts.com. Remember the workouts and ultimatepilatesworkouts.com are free; free for even though one who is using the BoSU. Alright thank you.

Transcription by: Scribe4you Transcription Services