Hi. I am Dory, and this is the Advanced Pilates. I am going to show you to do a double leg stretch with the ball. So, go ahead and seat yourself a little closer towards the end of the mat, grab the ball on either side, take a big, deep breathe in and round out your back as you exhale and roll back one vertebra at a time, keeping the ball right on top of your chins. Nice and easy, keep your upper body lifted, inhale and exhale, engage those abs, force the navel to the spine, and the spine into the floor. All you are going to do from here is extend the arms and the legs at the same time, hence, a double leg stretch. So, a big, deep breathe in, and exhale, release your shoulders, extend both arms and legs, pause and hold it, and bring again. Inhale, exhale and bring it in. Keep your chin in neutral, so you dont want to get drop back or forward. Extend and bring it in; five more, inhale, exhale, stretch, and in, inhale, exhale, stretch and extend, and in; last three, inhale, exhale, stretch and in; last two, good, last one, really working those abs, inhale and exhale, stretch, slowly roll up, tucking the chin to the chest, sitting up nice and tall.
Lets go ahead and roll on to the kinking.
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