Kimberley: Welcome to the Pilates on Fifth ultimatepilatesworkouts.com video podcast and make sure you checkout ultimatepilatesworkouts.com as we have lots of exercise, band exercises, ball exercises, BOSU exercises and everything is free. So, check it out. So, we are going to do hamstring curls with the band. See, you want to put the edge of the band out and Katherine is going to put her right heel in the middle of it and then tie a nice little knot with this.

We call this little contraption the heel swing because it keeps the band on your foot without you having to worry about it coming back and whacking even your head. So then she will take this edge out so that she can lay it long on the mat and put her other foot on top and then lie prone. So, when she is standing on there, she will go DDDD and prone she goes.

Now her left leg is now flexed with weight on the band providing tension and shall bend her left leg and exhale bend at her right leg, I cant tell my left nor right today and exhale bend and what you want to think of here is that as you bend the knee you keep those hip bones down. So, let’s show it wrong one, she bend the knee and the hips lift, so that is not good so keep the gluteus squeeze, keep the abs pulling in and your head is resting on the back of your hands.

The reason we don’t want you up on your elbows is that its too much inter-lumbar spine. Yes, and last one when you are finished you will press it back, you can even do a little low back stretch in the mean time but will press back and then you will rock back onto your seat and just take the little heel swing you made off of the right foot and slip it onto your left foot and repeat on the other side and that is hamstring curls with the band.

If you would like more information on our New York studio, Pilates on Fifth, our certification program or teacher training program, the Pilates Academy International, or any of our products please log onto pilatesonfifth.com and don’t forget ultimatepilatesworkouts.com for a full-length workouts that are free. Thank you.

Katherine: Thank you.