Katherine: Welcome to the ultimatepilatesworkouts.com, Pilates on Fifth video podcast. I am Katherine.
Kimberley: I am Kimberly.
Katherine: Today’s exercise is side bends on the stability ball. So, now the set up for this exercise is very important because just by positioning the feet, you can make it almost impossible for yourself to accomplish the exercise, so we want to go over that but first where the ball is. You want to be sitting on your side but you are not on both sit-bones, you are leaning off to one sit-bone and then your rib area is on the side of the ball, arm on the top of the ball. Now, leg is bent, bottom leg is bent as well. Bring your feet really close together.
Normally, you need to have your feet close together for this exercise. If you are doing like this on the ball, you have really narrowed your base support and it is extremely difficult to balance. So, we recommend that you open your feet. So, that I mean bringing the top leg forward a little bit, knee is still pointing the ceiling and your arm is resting is on your knees, so you can see her forearm is about at the top of her knee and we do the exercise from here.
So, its inhale, straighten the legs, really squeeze gluteus against the inner thighs as you press over the bottom and can come to the floor for extra support and then exhale coming down to the start position. And again inhale, arm comes overhead, reaching over really controlling with the leg, she is making this look actually a lot easier than it is and coming down, let’s just do one more inhale over. So, you are stabilizing in the coronal plane, which is always difficult.
So, you are really feeling your abs pulling you and feeling your obliques multi-fit or working as well and that is side bends 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. Also if you have not already checked out ultimatepilatesworkouts.com, we have many workouts stability ball, will get on the ball one two and three feature the ball as it well. So, check it out, thank you.
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