How to Perform the Side Press Up in Pilates
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Kimberly: Welcome to the Pilates on Fifth, ultimatepilatesworkouts.com video podcast. I am Kimberly. Katherine: And I am Katherine. Kimberly: Today's exercise is the Sidearm Press and we will also add the Sidearm Press with Abduction. So we will start, our client is lying on her side and we will wrap the bottom arm around the waist and the top arm will be coming up in front with the hand right in front of the chest. Now if you have a client for whom this hurts their neck, you can just start them with something under their head, that spine. Normally, you don't babble this much, so you are not leaving them in this position for too long, but you do want a straight line with the body, pull in those abs, engage the glutes, energize the legs before you start and here we go. Inhale to prepare, exhale pressing that top arm in laterally flex the spine and inhale down. And if you notice nothing happens to the legs and inhale down and exhale. So you are continuing the line of spine a nice little arc and exhale up and now we will add abduction of the top leg. Exhale abduct and come up and inhale down, we will make her do three more, two more now and exhale. If you notice that we are getting lateral flexion of the spine and a nice work in the abductors. What you want to be careful of here is not rolling forward or rolling back and that is Sidearm Press with and without abduction. If you would like more information on our New York Studio Pilates on Fifth, our new website ultimatepilatesworkouts.com or on our certification program, The Pilates Academy International, please log onto pilatesonfifth.com or ultimatepilatesworkouts.com and please note that everything, not everything but there the lot on ultimatepilatesworkouts.com that's absolutely free to use. So make sure you are taking advantage of it. Thank you Katherine: Thank you.
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