24 August, 2008

Bosu- Pilates-Series 31


Lie on Bosu on the back with both knees bent and feet off the floor. Place the hands behind the head. Float the head off the Bosu.
Practice 3 sets of breath with hollowing. Feel the belly deflate with the hollow.
Lower leg demands more abdominal control. If you feel the back, bring the leg higher or return to beginner version. This is about the abdominals working!

To start:

Lie on back with both knees bent and feet off the floor. The hands are placed on each knee. Float the head off the Bosu.
Exhale, hollow and extend legs and arms towards opposite walls. *(If back is working, modify the range or go back to beginner version).
Inhale, and circle arms from overhead towards the extended legs.
Exhale, deepen the hollow, touch hands to bent knees and flex upper spine closer to the knees.
Repeat three more sets.

2. Criss Cross

Lie down on Bosu.
Inhale: Your upper body is in a full curve, your abs are pulling your bellybutton down to your spine, and your legs are in tabletop position.

Exhale: Reach your left leg out long, and as you keep the elbows wide, rotate your torso toward the bent right knee so that your left armpit is reaching toward the knee.

Inhale: Inhale as you switch legs and bring the trunk through center

Exhale: Extend the right leg. Rotate your upper body toward the left knee. Keep your chest open and elbows wide the whole time. Resist the urge to hold yourself up with your arms. Make this exercise about the abs.

Repetitions: Start with 6 and work your way up to 10.

Tip: You must keep a stable, neutral pelvis as you rotate the spine. No tucking, tilting, or rocking please!

To Modify Criss Cross:
The higher you work your legs, the easier the exercise will be on your lower back. Keep your legs high until you have enough abdominal strength to maintain a neutral pelvis throughout the exercise.

Try working just the upper body part of the exercise. You can leave your feet flat on the floor, with the knees bent and the legs parallel.

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