Katherine: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast. I’m Katherine.
Kimberly: And I’m Kimberly.
Katherine: Today’s exercise is kick back with the exercise band. So, you’ll find this very effective for toning the gluteus and the hamstrings. So, set up is very important, a little bit tricky. So, Kimberly is going to go ahead and start, place the band around the foot and you want to try to get the center of the band around the foot and then you hold the band on either end and then feed that foot backwards, and then place the band under the hands as you place down into an all fours position. So, note that the band is not on the outside of the opposite leg, it’s right in between the two legs from there and then nice neutral position, just start it, yes, and inhale lift that leg just a little bit, exhale extend the leg in back as you reach and coming back, so we’re doing hip extension and knee extension.
The gluteus are working and the vast of the quadriceps are working to extend the knee. Exhale reach back, notice she is not kicking up too high, can you kick up too high, right. So, you don’t want the pelvis to rotate, you certainly don’t want to lose the support in the lower back, especially, for people like the two of us who tends it, yes, being a little bit of a sweep not -- will not, a little arch on the back, we don’t want to do that. Exhale, reach back this and then the whole time, the band provides the effective resistance, so you can really reach long really tap into the upper fibers of the hamstrings and the lower fibers of the gluteus.
Now usually, we only do one side, but since the switching part is little tricky, we’re going to go ahead and show that too. So, notice that she is feeding the other leg in and I’m deliberately not helping, so that you can see that it can be done and now she is effectively switch side and you can perform it on the other leg as well. Now, notice, you do want the band to fully stretched out, you don’t want it all crinkled up because A it’s not that comfortable and B it slips off, it’ll just hit you, it will hurt you, but it doesn’t feel that great.
Thank you and that is kick back with the exercise band. If you would like information on our 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 checked out ultimatepilatesworkouts.com, please do so as we feature lots of mat workouts many of which feature the exercise band.
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