Pilates Knee Folds on the Roller - Women's Fitness
- 13 years ago
Pilates Knee Folds 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 show you how to do some pilates mat work on the foam roller. Lets start with Knee Folds.
Laying on the roller with your tail bone at one end and your head an the other, your spine is comfortably centered with the roll beneath it. Take a minute and just press down through your forearms. Feel your elbows through your fingertips, pressing into the mat to help you stabilize, and also think of your shoulders blades wrapping around the roll to help your stabilize through the back of your body. This will increase your shoulder strength.
Take an inhale through your nose and exhaling through your mouth, scoop your belly button back towards your spine and press your lower back into the roller. And lets bring that right knee up off, foot up off the floor into a right angle. Staying soft in your thigh you are going to inhale, touch your foot down towards the floor, and exhale scoop your belly button to lift it back up.
Inhale down, exhale back up. Trying to do all this heavy lifting from these core muscles and not over-working in the front of the thigh. As if the weight of your thigh bone were sinking deeply into your hip each time you lifted it back up again. And lets do 5 or 6 to one side and switch to the other side.
The roll is staying stable. Inhale as you touch your foot down and exhale scoop your belly button back towards your spine to lift. Gravity is just sinking that heavy thigh bone back into your hip and the front of your thigh is relaxed. 5 or 6 to the second side and relax your foot back down on to the mat to get ready for the rest of your workout.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going show you how to do some pilates mat work on the foam roller. Lets start with Knee Folds.
Laying on the roller with your tail bone at one end and your head an the other, your spine is comfortably centered with the roll beneath it. Take a minute and just press down through your forearms. Feel your elbows through your fingertips, pressing into the mat to help you stabilize, and also think of your shoulders blades wrapping around the roll to help your stabilize through the back of your body. This will increase your shoulder strength.
Take an inhale through your nose and exhaling through your mouth, scoop your belly button back towards your spine and press your lower back into the roller. And lets bring that right knee up off, foot up off the floor into a right angle. Staying soft in your thigh you are going to inhale, touch your foot down towards the floor, and exhale scoop your belly button to lift it back up.
Inhale down, exhale back up. Trying to do all this heavy lifting from these core muscles and not over-working in the front of the thigh. As if the weight of your thigh bone were sinking deeply into your hip each time you lifted it back up again. And lets do 5 or 6 to one side and switch to the other side.
The roll is staying stable. Inhale as you touch your foot down and exhale scoop your belly button back towards your spine to lift. Gravity is just sinking that heavy thigh bone back into your hip and the front of your thigh is relaxed. 5 or 6 to the second side and relax your foot back down on to the mat to get ready for the rest of your workout.