The Single Leg Stretch with a Ball Advanced Pilates Exercise
Dori Markakos: Hi! I’m Dori. This is Advanced Pilates. I’m going to show you how to do single leg stretch with the ball. So, go ahead and grab the ball on either side, place both feet flat on the floor inhale and exhale, you unroll your spine one vertebra at a time, you’re going to keep your arms nice and straight bringing the ball right above your head. Big deep breathe in as you exhale, I want you to rotate those hips under, engage those abs through a nice pelvic tilt, pull the left knee in, tilt point it towards the right knee and extend the right leg.
Inhale and exhale, lift the upper body up and you’re going to hold it really forcing it at low back and imprinting the spine on to the mat. Big deep breathe in and exhale, with flex, inhale, exhale, switch, inhale, exhale, switch. Make sure you’re looking straight down keeping the spine in neutral and switch two more, inhale, exhale, switch, inhale, exhale, switch; one more and hold it, and last one, and hold it here. Now, hold that you know keeping and holding the ball and keeping upper body lifted really challenges that core, bring both knees in, slowly roll up nice and easy. So, let's go ahead and move on to double leg stretch with the ball.