This challenging version of the original Pilates exercise One Leg Circle targets the core and increases strength and flexibility of the hamstrings. Be sure to modify your range of motion as necessary to maintain control given the instability the ...
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Katherine: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast. I'm Katherine. Kimberly: I'm Kimberly. Katherine: Today's exercise is one leg circle with the small ball, a last what will we do with the small ball. We're going to place it under the supporting legs, so Kimberly is going to start with her right leg down, her left leg will be the one extended into the air. So, I'm going to fix her -- and so she is in a nice neutral position, of course, the hip will be flex slightly because it's lifted up on to a ball. The foot can be pointed or flex, but you just want to make sure there is energy going up through the end of the foot. So, just pick your position, centre it on the ball to begin with would be good because it is going to be wobbly nevertheless. So, spine and pelvis in neutral, inhale bend the left legs, stretch it up to the ceiling, and I just stretched up from here, lift the hips off just a tiny bit, straight line between the armpit and that ankle. Here we go. Inhale, cross the mid line, exhale swing it around, inhale cross the mid line, so she has to work a super extra hard to stabilize. One more time this way, and now the opposite way. Inhale, we can make this really, really hard and have her left her arms to the ceiling, yes, but she that what she is doing now, she is just lifting the forearms up that makes it sufficiently hard without making it absolutely impossible; bending the leg and stretching the leg down and, of course, she you would swing the ball to the other side and you would do the other side as well and that is one leg circle with the small ball. If you would like anymore information on our studio in New York Pilates on fifth our certification program the Pilates academy international, or any of our products, please log on to pilatesonfifth.com. Also, please check out our website ultimatepilatesworkouts.com, which features lots and lots of free exercises, which also feature a small ball. Bye.

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