Katherine: Welcome to the Pilates on Fifth, ultimatespilatesworkouts.com video podcast. I’m Katherine.
Kimberly: And I’m Kimberly.
Katherine: Today’s exercise is Knee Sways, a nice and easy one for today. So, start lying on your back. From the neutral position inhale, exhale bring the hips a little bit closer to the ribs not the other way around, you don’t want to flex in the lower thoracic. Really engage the abdominal muscles and then lift one leg into tabletop, the other leg into tabletop. Her ponytail is not in neutral, so I’m going to change it to neutral that’s the theme today.
Alright, on the inhale, now she is on a mat, so it’s a little bit difficult to bring the arms little bit wider, but if you’re on the floor you can really create a wide base of support, so you can really just focus on the nice spinal rotation that this supports. So, she is first going to inhale, open one knee, and then exhale, rotate; really aiming to keep the opposite shoulder on the mat, you got a nice rotation through the spine, inhale bring one leg back up and exhale the other leg comes up and then you go the other way.
Inhale, one leg drops, exhale rotate keeping that shoulder down as much as you can as it pops up a little bit try to get it back down, inhale that leg comes up and then coming back to center. So that’s one way to do, you can also do it with both legs dropping at the same time, but it will be a little bit more challenging, it’s not really challenging but comparatively speaking, it’s a little bit more challenging than version one.
So, on the exhale now, both legs drop at the same time, so you’re controlling with the obliques, taking inhale here to stay, feel the stretch, and then exhale use the abdominal muscles to rotate the pelvis back to center and then the other way. Exhale rotate and then inhale coming back up to the center and then from here one leg drops and the other leg drops to finish the exercise and that was Knee Sway, is a nice feel good exercise.
If you would like to know more information on our New York studio Pilates on Fifth, on our certification program, The Pilates Academy International or any of our products please log onto pilatesonfifth.com. Also, if you have not already checked out website, ultimatepilatesworksout.com, please do so as there are a whole bunch of free full-length Pilates workouts for you to enjoy. Bye.
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