Hi, I am Dory, and this is Advanced Pilates. I am going to show you 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 are 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 pointed towards the right knee and extend the right leg.
Inhale and exhale, lift the upper body up and you are going to hold it really forcing those 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 are looking straight down, keeping the spine in neutral and switch two more, inhale, exhale, switch, inhale, exhale, switch and one more, and hold it, and last one, and hold it here. Now, holding the ball and keeping upper body lifted really challenges that core. Bring both knees in; slowly roll up, nice and easy. Let's go ahead and move on to double leg stretch with the ball.
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