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Pilates instructor, Dori Markakos, shows the basic positions of Advanced Pilates, such as how to do back extensions on the ...
Tags:how to do back extensions on the ball in advanced,advanced pilates exercises,advanced pilates positions,dori markakos,monkeysee
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Dori Markakos: Hi, I am Dori. This is Advanced Pilates. I am going to show you to do back extensions with the ball. It is a great exercise. What I want you to do is to place yourself towards the backend of your mat, make sure your toes are tucked under on the back side of the mat, bring the ball as close to your knees as possible, and sit up nice and tall. You are going to round your body out on top of the ball, and extend your legs. So, your toes are tucked under and the ball should be right somewhere between your pelvis, your midsection and the top of your thighs.
So, you are going to sit up nice and tall, inhale and exhale, pull up and out of your shoulders, toes are going to dig into the mat, to keep you nice and stabilized, and to help support your back, and once you get your balance, you can place both hands right behind your head, where you do really small back extensions. Lower and lift, inhale, exhale, lift, and lower, inhale, exhale, lift, and lower, great job. Right into the spine, make sure you keep your back nice and straight. And a little higher, three more, lift, and lower, inhale, exhale, lift, and lower; last one, inhale, exhale, lift, pause, and hold it, great job. Roll over right back, let’s go ahead and move on.