Learn how to use the stretch band for the Kick Back Pilates exercise
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Katherine: Welcome to the Pilates on fifth and ultimatePilatesworkouts.com video Podcast. I am Katherine. Kimberly: and I am Kimberly. Katherine: Today’s exercise we are going to use the stretch band and we are going to do the kick back exercise. Which is great for the gluteus and hamstrings, it will make your little buttski couple inches higher. So who doesn’t want to do that, Alright, and we’ll start in now first position, now this set up going to be a tricky so what we want to do is show you how to set it up when you are on your own. So she is going to put her hands on either or sorry, she’ll do it I’ll do the play by play, yes getting your foot hooked first is usually a little bit better. So foot is hooked, in the band you notice that she is doing that, and then bring the foot in backward. That’s so little bit of other feet engaged here. And then the hands are holding the band, its good idea to put your weight fully on the band and that way it won’t slip out. Now so you are in the out force position. You want to make sure from that get go that you have yes, don’t do this. Nice and supported here, so they get really strong and stable because once you add the resistance in the leg its very easy to loose it, so she is going to pull that ribs little bit more yes. And now she is going to lift her left leg off, this is the left leg, inhale here and exhale just kick straight back, and inhale coming in. Exhale pressing back so where you want to make sure doesn’t have this either one rotate this way, and then you also again we make sure the foot don’t want to let the lower back. If you have to pick one or the other definitely keep the lower back protected in a rather rotation but is that’s not to do either one. And she is just pressing straight back so its like you have an imaginary hand here as well, but the resistances will do quite a bit for you. And then from this position here you can’t just do little less. And lift and lift and lift but again you want just to target the glutei you don’t want to target the back muscles at all direct to spine because I can feel here and see that she is not engaged in her right spine I add on. And we’ll do this do one more kick back just to refresh the memory inhale exhale press back and in to finish , you bring that leg down, and then of course you would switch in to other side , so she is going to show the fancy way to switch. You stick the other foot in and then release it and then flip it over you might need to adjust a hands a little bit and then proceed from that. It is a good idea to make sure the band is fully around the bottom of the foot not tied up in a little knot its a little bit uncomfortable also if it’s looks off, then it’s come back and walk even it will hurt butt in you feel in a silly. And that is kick band with the stretch band. If you would like more information on our studio Pilates on fifth our certification program, the Pilate’s academy international or our new web site ultimatepilatesworkouts.com. Please log on to either Pilates on fifth.com or ultimatePilatesworkouts.com, Thank you.
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