Katherine: Welcome to the Pilates on fifth ultimatepilatesworkouts.com video podcast. I'm Katherine.
Kimberly: I'm Kimberly.
Katherine: Today's exercise Swan Dive with no arms. This is a great exercise to do, if you're progressing someone from the regular Swan Dive into an exercise say like the double leg kick. So, it really strengthens the muscles of the back. So, we'll have her lie prone and with her arms reaching by this side, and it's like you're balancing on the tip of your nose. You want to be in a nice neutral position. The legs just as in Swan Dive will ab ducted so on a little bit wider than hip since apart and laterally rotates, the knees rotating out towards the outside walls.
Inhale to prepare, on the exhale using the muscles of the back, lift the torso up and on this exercise, it's okay for laze lift a little bit as well and for the first version will just anyhow come back down. And we'll do that one more time just like that. Exhale, it's like someone's pulling the finger tips, reaching back to the toe's, notice that she is not putting her neck out of joint, it's nice and lined with a thoracic spine, and inhale coming down. I keep it there forever. That was supposed to be the easier version where you exhale up and inhale down, but I couldn't shut my mouth.
Well, now we'll do the harder version technically. You inhale here to stay, which I'm sure she probably did anyway, about anyway. Exhale lifting up, exhale lengthen, lengthen, lengthen, inhale here to stay and exhale close the ribs and that lengthen on the way down. We'll do one more just like that and exhale, lengthen up. So, you think more lengthen in that height, inhale to stay and exhale relaxing down, and then it's always nice to do, a nice little stretch for your back after you finish this exercise. So she'll just go back into a child's pose or shell strectch, whatever you would like to call it. And that was Swan Dive with no arms.
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Katherine: Welcome to the ultimate pilates ab. I'm Katherine
Kimberly: I'm Kimberly.
Katherine: We do like to do different lots of great Pilates workouts in the palm of your hand. Our workouts are energizing, fun, and effective because we believe enjoying your workout is the key to sticking to it and achieving your fitness goals. With the ultimate Pilates ab, you'll get a variety of Pilates videos of next intensities linked and targeted area. So, you can do something different everyday or combine to you in one day. With our continual updates of new body sculpting workouts every month, beginners and season Pilates -- amazing benefits and never get bored.
You can build your own workout too. You select the exercises you want to do and create your own Pilates video playlist. It's great because you can leave out the exercises if you don't like, adding the ones you do and design a newer combinations of workouts. This allows you to customize workouts to me your specific needs and objectives. We also offer motivating workout plans designed with todays busy multitasked in mind. Start our total body tone up plan and look fabulous in just twelve weeks or try the plans to flattening the abs, lifting the derreier and sculpting amazing arms. We even have a plan for those who don't have time to workout. We've been there and this plan is perfect for you.
Kimberly: If you ever want more instruction, it's right at your finger tips. The ultimate Pilates ab is supported by a full library of instructional video podcast in our video website ultimatepilatesworkouts.com, offers free detailed technique videos, so check them out.
Katherine: We're passionate of Pilates and want you to read all the benefits that you can.
Kimberly: Do a little each day and you're well on your way to flat your abs, more toned muscles and a stronger core. We believe everybody can do a Pilates body, so choose workouts right for your level and ability.
Katherine: So, embrace the beautiful body you have and enjoy your persona Pilates journey.
Kimberly: And if you're ever in New York city stop by and see us at our studio Pilatesonfifth or turn with us to be a Pilates teacher at our training program, the pilates academy international here or anywhere throughout the country.
Katherine and Kimberly: See you on the mat.
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