Pilates Lower Lift Leg on the Roller - Women's Fitness
- 13 years ago
Pilates Lower Lift Leg on the Roller - part of the women's fitness video series by GeoBeats.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you how to use the foam roller to increase and strengthen your balance while doing the pilates mat work exercises. Lets start with lower lift for your legs.
You are going to lay down on the roller so that your tail bone is at one end and your head is comfortably at the other. You feel the roller underneath your spine and you are nicely centered on it. Press your forearms down into the mat so that your elbow and your palms and fingertips are all pressing down and helping you balance. And take a minute and just wrap your shoulder blades around the roll through the back of your body, almost as if your shoulder blades are hands that could hold on to the roll. And you will strengthen those muscles too if you do that.
Lets bring your knees into your chest, one knee at a time. Inhale through your nose and exhaling through your mouth, draw your belly button back towards your spine so that you press your low back down into the roll and you feel that deep scoop through your abdominals. And straightening your legs up towards the ceiling, bringing your heels together and your toes apart.
Inhale, reach your legs out, lowering them down and exhale deepen those abdominals and lift them back up. Inhale lower and exhale lift. We do this 6 to 8 times. Inhale lower and exhale lift. And if you want to make it harder as long as you can keep that scoop deep, lower your legs down a little lower, and lift them back up. And lowering, and lifting.
Your ribs are relaxing down into the roll, your shoulders are wrapping around the roll. Last one, inhale lower and exhale lift, and bending your knees into your chest. Lower your feet back down onto the mat and you are ready for the next exercise.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you how to use the foam roller to increase and strengthen your balance while doing the pilates mat work exercises. Lets start with lower lift for your legs.
You are going to lay down on the roller so that your tail bone is at one end and your head is comfortably at the other. You feel the roller underneath your spine and you are nicely centered on it. Press your forearms down into the mat so that your elbow and your palms and fingertips are all pressing down and helping you balance. And take a minute and just wrap your shoulder blades around the roll through the back of your body, almost as if your shoulder blades are hands that could hold on to the roll. And you will strengthen those muscles too if you do that.
Lets bring your knees into your chest, one knee at a time. Inhale through your nose and exhaling through your mouth, draw your belly button back towards your spine so that you press your low back down into the roll and you feel that deep scoop through your abdominals. And straightening your legs up towards the ceiling, bringing your heels together and your toes apart.
Inhale, reach your legs out, lowering them down and exhale deepen those abdominals and lift them back up. Inhale lower and exhale lift. We do this 6 to 8 times. Inhale lower and exhale lift. And if you want to make it harder as long as you can keep that scoop deep, lower your legs down a little lower, and lift them back up. And lowering, and lifting.
Your ribs are relaxing down into the roll, your shoulders are wrapping around the roll. Last one, inhale lower and exhale lift, and bending your knees into your chest. Lower your feet back down onto the mat and you are ready for the next exercise.