Pilates - Inner Thigh Exercise

Transcripts

Dori Markakos: Hi! I am Dori, your personal Pilates instructor. I am showing you some of the most basic and popular Pilates exercises. Right now, I am going to show you one of my favorites, the Plank. Let's go ahead and get started. So, go ahead and seat yourself right in the middle of the mat and walk your knees just a little bit back towards the end and walk your hands forward. It's almost as if you are coming into a push-up position. Begin it slowly lower yourself down on to the mat. What I want you to do, is to have your elbows dropped just below your shoulders and your fingertips elongated all the way out in front of you and your toes tucked under. So, as you take a big, deep breathe in, I want you to look straight down at the mat to keep your spine in neutral alignment, pull those hips and abs tucked in, pull up and out of your shoulders and lift those hips straight up, walking right up on to your toes. Now, I want you to do drop back on your toes. So, what I dont want to see is your tail is ticked up or your hips sagging down. I want you to be pulled up, abs tucked under, nice, flat back, inhale and exhale. Hold the plank for a couple of seconds and you can drop to your knees and take a little breathe rest. Let's go ahead and try that again. So, again fingertips reached out so you are now chinning and pushing down on to the mat, hips pulled up, pull up and out of your shoulders, abs pulled in, nice pelvic tilt, toes tucked under, look straight down at the mat, inhale and exhale, lift straight up, drop back on your toes, keep your spine in a nice, straight alignment and keep the weight nice and evenly distributed, inhale and exhale, slowly lower. Let's take that just one more time. It's one of the most challenging Pilates exercises, but it is definitely one of the most beneficial. Let's try one more time. Inhale and exhale, pull up and out of your shoulders, abs pulled in, hips rotated under, fingertips nice and elongated, look straight down at mat, toes tucked under, inhale and exhale, look straight up, drop back on your toes, chest should be open, back is flat, abs pulled in, inhale and exhale. Slowly drop to the knees and sit up. I felt that will be a little challenging for you, go ahead and get yourself into the position, pull up for a second or two and then bring it back down just to where you feel comfortable and then try it again. Let's go ahead and move on.