How to do Pilates Lower and Lift with the Small Ba Video

How to do Pilates Lower and Lift with the Small Ball

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How to do Pilates Lower and Lift with the Small Ba -

Learn how to do Pilates Lower and Lift with the Small Ball....

How to do Pilates Lower and Lift with the Small Ba -

Learn how to do Pilates Lower and Lift with the Small Ball. Lower and Lift with the Small Ball is a variation of the original Pilates exercise “Lower and Lift” on the barrels. This exercise targets the lower fibers of the abdominal muscles to tone and tighten while protecting the lower back. The instability of the ball further challenges the core stabilizers so you’ll get a strong core AND flat abs!

Added: 10/7/09

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How to do Pilates Lower and Lift with the Small Ba How to do Pilates Lower and Lift with the Small B Pilates exercise Pilates Exercise Instruction Pilates on Fifth pilates workout pilates

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How to do Pilates Lower and Lift with the Small Ball

Kimberley: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast and now before we get started, we want to make sure you all have checked out ultimatepilatesworkouts.com, we have lots of free full-length mat workouts, mat-based workouts on this site, lots reaching the small ball, Pilates ring, the BOSU, the ball, the big stability ball, so make sure you have checked that out. Alright, so today’s exercise is lowering lift using a small ball. So, go ahead and lie on your back and your feet are about sit-bone distance apart. Before you start pulling your abs, engage your gluteus and hamstrings and pick the pelvis up and you are going to slide the small ball right under the sacrum then you are lowering yourself back down and make sure you use a nice ab connection to close the ribs and bring the hip bones up to meet the ribs, you got a nice supportive position to be abs are pulling flat. Inhale, pick one leg up into tabletop, exhale pick the other leg up into the tabletop and squeeze those inner thighs size together. Inhale reach the legs on a long diagonal and then we will go for the exercise, exhale lower the leg as much as you can keep the abs flat and inhale lift and exhale lower pulling the belly -- legs lower and inhale it. So, do it wrong just once. So, lower if you see the back arch here and the ribs pop and you lose off the connection between the ribs and hips, that’s not good. So, make sure you keep this nice and firm. We will do two more exhale lower, abs stay flat, don’t let the abs pop and lift and last time exhale lower and inhale lift. To finish, bend the knees in, one foot goes down and the other foot goes down and then engage the gluteus and the hamstrings and you can take the ball right and that is lowering lift using the small ball. If you would like more information on our New York studio, Pilates on Fifth, or video website ultimatepilatesworkouts.com or any of our products, please log onto pilatesonfifth.com or ultimatepilatesworkouts.com. Thank you.

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Kimberley: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast and now before we get started, we want to make sure you all have checked out ultimatepilatesworkouts.com, we have lots of free full-length mat workouts, mat-based workouts on this site, lots reaching the small ball, Pilates ring, the BOSU, the ball, the big stability ball, so make sure you have checked that out.

Alright, so today’s exercise is lowering lift using a small ball. So, go ahead and lie on your back and your feet are about sit-bone distance apart. Before you start pulling your abs, engage your gluteus and hamstrings and pick the pelvis up and you are going to slide the small ball right under the sacrum then you are lowering yourself back down and make sure you use a nice ab connection to close the ribs and bring the hip bones up to meet the ribs, you got a nice supportive position to be abs are pulling flat.

Inhale, pick one leg up into tabletop, exhale pick the other leg up into the tabletop and squeeze those inner thighs size together. Inhale reach the legs on a long diagonal and then we will go for the exercise, exhale lower the leg as much as you can keep the abs flat and inhale lift and exhale lower pulling the belly -- legs lower and inhale it. So, do it wrong just once. So, lower if you see the back arch here and the ribs pop and you lose off the connection between the ribs and hips, that’s not good.

So, make sure you keep this nice and firm. We will do two more exhale lower, abs stay flat, don’t let the abs pop and lift and last time exhale lower and inhale lift. To finish, bend the knees in, one foot goes down and the other foot goes down and then engage the gluteus and the hamstrings and you can take the ball right and that is lowering lift using the small ball. If you would like more information on our New York studio, Pilates on Fifth, or video website ultimatepilatesworkouts.com or any of our products, please log onto pilatesonfifth.com or ultimatepilatesworkouts.com. Thank you.

Transcription by: Scribe4you Transcription Services