In this video we learn a pilates move, the side lying knee circles.
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Side-Lying Knee Circles Kimberly: Welcome to Pilates on Fifth ultimatepilatesworkout.com video podcast. I’m Kimberly. Catherine: And I’m Catherine. Kimberly: Today’s exercise is knee circle side lying. So go ahead and have Catherine lie on her side and as always with side lying we want the spine and pelvis in neutral and straight with each other. The bottom arm is out stretched to the head resting on top. Of course if you have the neck problems you can have your head up on a pillow and the top arm is stabilizing you in the front, but you don’t need the lot of stability for this. Your hips are at the right angle and your knee joints at a right angle. So take a nice inhale and pull those abs in tight and exhale, lift the top leg up so it’s in line with your hip. Now before we start we wanted to be careful through out at about internally rotating or externally rotating the leg. We want this shin to stay completely parallel to the floor the entire time. And from here, it’s a like to give a pencil attached to your knee and you’re doing circles on the lower front of you. So we’re going to inhale, exhale up. Inhale down around, exhale up and around; and three and up. So it’s the précised movement, you’ll be afraid of getting a little hip flexion in there to so you’ll getting a little hip flexion a little hip extension and of course abduction and adduction. And we’ll do two more this way and one more and then you’ll reverse your circles. So you’ll do hip extensions first and down and up. And inhale down and exhale up. So just for consistency we’re always doing an exhale on the rise and inhale on the fall. If you don’t find this challenging just increase the reps, we automatically feel it already, right? You feel it here. Depends on you know where you're thinking. So right here gluteus medius – it is a great gluteus medius targeter. And to finish just line your thighs right back up and set to lie down. And that is knee circle side lying. 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 ou
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