Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as the one legged ball bridge
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Dori Markakos: Hi, I am Dory and this is Advanced Pilates. I am going to show you to do a one legged ball bridge. Let’s go ahead and get started by sitting at the middle of the mat, unrolling your spine one vertebra at a time, and placing both legs on top of the ball. As you take a big deep breathe in, I want you to exhale and bring those finger tips as close to your feet as possible, opening up your chest and your shoulders. Make sure your spine is completely neutral in this exercise. So, that you don’t have any neck tensions. So, I want you to look straight ahead, and walk that ball just a little bit forward, digging the right foot into the ball, and placing the left ankle on top of the right knee. Make sure your spine is nice and elongated so that each and every vertebra is touching the floor. You are going to inhale and exhale, open up those shoulders, engage those abs and you are going to slowly unroll your vertebra one at a time, starting with the tail bone, forcing that right foot right into the ball. You are going to hold it, hold it, working right into that hamstring and slowly unroll. It’s a really hard exercise, very small intense but its great. Let’s try it one more time, inhale and exhale, lift, lift, lift, rolling one vertebra at a time, and hold it, hold it, and slowly unroll. And last time, inhale and exhale, force the right foot into the ball, as you unroll and lift, lift, lift, lift, and slowly unroll. Let's switch legs, so the left foot is going to come flat onto the ball, the right foot is going to be rotated so the ankles on top of the left leg, you are going to inhale and exhale, force that left foot and heel into the ball, rotate those hips under, engage those abs, and lift those hips up, up, up, up, hold it, hold it, hold it, and slowly lower. Just two more of those, I know you can do it, inhale and exhale, engage those abs, rotate those hips up and lift and slowly lower. Last one, inhale and exhale, lift, lift, lift, lift, pause and hold it, hold it, great job, unroll one vertebra at a time. Place both feet on the ball, grab onto those hamstrings, roll up one vertebra at a time, and let’s go ahead and move on.