Dori Markakos: Hi! I’m Dori. This is Advanced Pilates. I’m going to show you how to do a side ban leg lift with the curl. Anyway, it sounds like a lot of words from one exercise, but don’t worry I’m going to working through everything. To seat yourself in the middle of the mat, I want to you to push up on to your knees, you’re going to stand you’re right legs that your toe and it’s alignment with your knee and to your left knee and then your palm and your hands stood in one straight like.
You’re going to take your right hand and place it just behind your head, looking straight ahead at once you twist your spine one way the other wanted to look straight ahead to keep your spine in neutral, engage those abs you’re going to inhale and exhale you’re going to lift the legs. The leg is parallel with the floor, you’re going to slowly lower to the toe touches the floor and lift and inhale and exhale lower and lift five more and lift four, lift three, lift two, and last one.
I want you to lift it and hold it now you’re going to curl it like back and extend. Curl and extend, curl and extend right into the other thighs; last four, extend curl three, extend, last two, reach up last one, extended slowly lower the leg, sit up nice and tall transition through the center nice and easy, take a little stretch on this side, as you switch legs force to your right hips over to this side and the left hips over to the right side from both arms over to the left and take a stretch inhale and exhale sit up nice and tall as your transition back to the opposite side.
So, you’re going to sit up nice and tall in the center, extend the left leg, so the toe is lining with the knee the opposite leg and your hand is going to be stationary on the floor against you about one straight line with the body, you’re going take the left hand and place it just behind your head, take a big deep breathe in, again keeping your spine in neutral and then exhale everything as your pulling your naval in. Lift the left leg and here we go inhale and exhale lower top that totaled four and lift. Lower and lift.
I really want that to get to appear so lift it up as high as you can now its five, four, three, and two last one we are going to take to a curl, right here lower and lift and curl extend and now you’re burning we’ve got just five more. Last four and three and two, great job. The last one slowly lower the leg, bring your legs right back to the center force your hips over to the left, hands are going to be to the right as you get a little stretch so straight down towards the mat inhale and exhale walk this hands back to the center lets go ahead and move on to our final exercise with Genie.
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