How to Perform the Butterfly Exercise in Pilates
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Katherine: Welcome to the Pilates on Fifth video podcast. I am Katherine. Kimberly: And I am Kimberly. Katherine: Today's exercise is Butterfly. Butterfly is kind of building upon the rollover, so watch carefully. You might find this fun. So we will start the exercise exactly as we start rollover. So you are lying supine and then create a nice strong supported position of the pelvis so you are going to really pull your abdominals flat to the front wall of the spine, the hip bones rolling towards the ribs with one leg into table top position and then exhale the other leg, lift into table top position, inhale to pause and exhale stretch, both legs out on a diagonal. Inhale, the leg has come to 90 degrees first, exhale send the legs all the way overhead. I might have to do a hinge here to get out of the way for like nothing is here. She is going to open the legs nice and wide and then she is going to start rolling down, circling the legs, and we finish the circle in as lower diagonal as she can still keep this connection, and let's do that again. Inhale, exhale, curling over, making sure that no weight goes on the neck, inhale, so she is going to open her legs first and then once they get to about as wide as she can get them and then she is going to roll down from there to finish the circle. That barely missed my nose and then you can reverse it as well, reverse the part efficient - open it first and then exhale. This is where it's hard, rolling up. It's not really a tricep exercise, but you will feel your triceps engaged here and then from there, rolling down nice and slowly, that part is easy. Again the hard part is here, opening because your hip flexors can't help you; you are only using your abdominals here. Exhale rolling up, abdominal muscles if you want to be very tactical, we all know that the organs aren't doing here and exhale rolling down and the legs and in a high diagonal and then you can bend those knees, take one leg down and the other leg down to finish the exercise and that was Butterfly. If you would like more information on our New York Studio Pilates on Fifth, on our new certification program the Pilates Academy International or any of our products please log on to pilatesonfifth.com. We also have a new website featuring free full length Pilates workouts and that can be found at ultimatepilatesworkouts.com. Thank you.