How to Do Pilates Side Bend Exercise - Women's Fitness
- 13 years ago
How to Do Pilates Side Bend Exercise - part of the women's fitness video series by GeoBeats.
Hi, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Side Bend. So Kimberly is going to come on to the mat, sit on one side of her hips, and now the start position is very important. We want the heel, the hip, the bottom hip, and the hand in about a straight line. So if you're looking from above, if you're in a straight line, make sure that this foot is not pointed directly at 180 degrees, because its like balancing on a tight rope. So its slightly angled forward. And notice that she's not too scrunched up and her legs aren't too straight. Her knee is about at the rest somewhere between the elbow and the wrist, more towards the wrist. Ok, we're going to inhale to prepare and then also exhale to really pull the abs in tight. Now inhale, she'll press in to her arms, squeeze the inner thighs together, lift up. Trying to make a rainbow shape out of the body, inhaling and then exhaling to come down. So its inhale up and exhale down. And again inhale squeeze the inner thighs, squeeze the buttox muscles, making a nice arching shape, and exhale coming down. Now one thing that often happens here is you lose the glutes, these muscles here. She can't show from the side but you don't want to pike at the hips. You want to really squeeze the buttox muscles so that you come. Its like you're stuck between a toaster, you're inside a toaster trying to do side bend, and exhale down. We'll just have her do one more and she'll inhale lifting up. Think that you're being pulled here and that's the highest point in the exercise, and exhale down. Now of course you would do this on one side and then the other side. But that is the Pilates Side Bend.
Hi, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Side Bend. So Kimberly is going to come on to the mat, sit on one side of her hips, and now the start position is very important. We want the heel, the hip, the bottom hip, and the hand in about a straight line. So if you're looking from above, if you're in a straight line, make sure that this foot is not pointed directly at 180 degrees, because its like balancing on a tight rope. So its slightly angled forward. And notice that she's not too scrunched up and her legs aren't too straight. Her knee is about at the rest somewhere between the elbow and the wrist, more towards the wrist. Ok, we're going to inhale to prepare and then also exhale to really pull the abs in tight. Now inhale, she'll press in to her arms, squeeze the inner thighs together, lift up. Trying to make a rainbow shape out of the body, inhaling and then exhaling to come down. So its inhale up and exhale down. And again inhale squeeze the inner thighs, squeeze the buttox muscles, making a nice arching shape, and exhale coming down. Now one thing that often happens here is you lose the glutes, these muscles here. She can't show from the side but you don't want to pike at the hips. You want to really squeeze the buttox muscles so that you come. Its like you're stuck between a toaster, you're inside a toaster trying to do side bend, and exhale down. We'll just have her do one more and she'll inhale lifting up. Think that you're being pulled here and that's the highest point in the exercise, and exhale down. Now of course you would do this on one side and then the other side. But that is the Pilates Side Bend.