Circling the extended leg challenges the core as deep muscles of the spine stabilize against the circular movement of the leg.
Read the full transcript »
Shoulder Bridge One Leg Circle Catherine: Welcome to Pilates on Fifth ultimatepilatesworkouts.com video broadcast. I’m Catherine. Kimberly: And I’m Kimberly Catherine: Today’s exercise is shoulder bridge one leg circle. As the name implies you will be doing one leg circle in this shoulder bridge position. So we’ll start lying supine with the pelvis and spine in neutral. The legs are about hip bone distance apart and the knees are bent. Inhale to prepare; on the exhale engage the gluts, lift the hips so you're in a straight line between the armpit and the knee. And on the inhale, we’ll reach the right leg to the ceiling and here we go. Exhale to circle, inhale to pause. Exhale circle, inhale pause. So she’s really working on not allowing the pelvis to rotate and now the other way. Exhale the other way, inhale, exhale around. Keeping the knee straight if you can, you need to bend the knee a little bit, that’s okay too; and that’s the last one. And then bend the knee. Now here you can either set the hips down and then do the other side or go straight to the other side. We’re not going to make her do both sides here. So we’ll just let her set the hips down maintaining neutral throughout. And that was shoulder bridge one leg circle. If you would like more information on our New York Studio Pilates on Fifth, on our teacher training program the Pilates Academy International or any of our products please log on to pilatesonfifth.com. Also don’t forget to checkout free full length workouts at ultimatepilatesworkouts.com. Thank you! Catherine: Welcome to the Ultimate Pilates App. I’m Catherine. Kimberly: And I’m Kimberly. We’re delighted to put lots of great Pilates workouts in the palm of your hands. Catherine: Our workouts are energizing, fun and effective because we believe enjoying your workout is the key so sticking to it and achieving your fitness goals. Kimberly: With the Ultimate Pilates app, you’ll get a variety of Pilates videos that mixed intensities, lengths and targeted area so you can do something different everyday or combine two in one day. Catherine: With our continual updates of new body sculpting workouts every month, beginners and seasoned Pilates pros alike are sure to reap amazing benefits and never get bored. Kimberly: You can build your own workout too. Catherine: You select the exercise you wanted to do and then create your own Pilates video playlist. It’s great because you can leave out the exercises you don’t like, add the ones you do and design enumerable combinations of workouts. Catherine: This allows you to customize workouts to meet your specific needs and objectives. Kimberly: We also offer motivating workout plans designed with today’s multi-tasker in mind. Catherine: Start our total body tone up plan and look fabulous in just 12 weeks or try our plans for flattening the abs and sculpting amazing arms. Kimberly: We even have a plan for those who don’t have time to work-out. We’ve been there ad this plan is perfect for you. Catherine: If you ever want more instructions its right at your finger tips. Kimberly: The Ultimate Pilates app is supported by a full library of instructional video podcast and our video website ultimatepilatesworkouts.com offers free detailed technique videos so check them out. Catherine: We’re passionate about Pilates and we want you to reap all the benefits that you can. Kimberly: Do a little each day and you’re well on your way to flatter abs, more toned muscles and a stronger core. Catherine: We believed everybody can be a Pilate’s body, so choose workouts right for your level and ability. Kimberly: So embrace the beautiful body you have and enjoy personal Pilate’s journey. Catherine: And if you’re ever in New York City, stop by and see us at our studio Pilates on Fifth or train with us to be a Pilates teacher at our training program The Pilates Academy International here or anywhere throughout the country. Kimberly: See you on the mat. Catherine: See you on the mat.