Katherine: Welcome to the Pilates on fifth ultimatepilatesworkouts.com video Podcast. I'm Katherine.
Kimberly: I'm Kimberly.
Katherine: So, today's exercise is Port de Bras 2 using the BoSU. And just before we start, we have exercise on ultimatepilateworkouts.com using BoSu and they're all free, so make sure you check that out. Well, let's get started with today's exercise. So, when we did Port de Bras 1, we had our hand behind the head to protect the neck, so this is an advancement of that exercise and the arms will start reaching forward.
You're sitting forward of the BoSu; either right next to it or about five inches away a lot of it depends on the length of your toe or so, and how comfortable and strong your feel with your abdominal muscles. So, inhales to prepare, exhale roll back, inhale allow the spine to shape over the BoSu, sweep the arms overhead, and then around of the side squeeze out of the way, curling back up to the sit bones, and then inhale rolling up, and then again over here. Exhale roll back, so the arm must reach overhead, and then sweep wide of the side, but not the chin first, and then ribs like towards the pelvis to crawl out and will do one more time in that direction.
Exhale roll back really pulling in the abdominals, see you allow a release of the rib cage here, but not full blowing let letting go, you're still in control, and come up. Now, we reverse it, so the reverse is a little bit harder because the arms are overhead. So, sweep the arms wider the side as you extend over the -- that reach over head, chin comes in curling all the way up. And again, exhale roll down and sweep wide to the inside, arms over head protecting the neck and curling the rib sliding towards the hips and one last time. Exhale. So now, when the arms are over head your leg is in a little bit longer, so that's why this one is just a little bit harder, and then you are rolling up.
Thank you. And that was Port de Bras 2 using the BoSu. If you have any question on our New York studio Pilates on fifth on our teacher training program, the Pilates Academy International, our video website or any of our products, log on to either pilatesonfifth.com or ultimatepilatesworkouts.com. Thank you.
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