Kimberly: Welcome to the Pilates on fifth video Podcast, I am Kimberly.

Katherine: And I am Katherine.

Kimberly: Today’s exercise is push up with knee stretches, so knee stretches is out former exercise and we just adapted it to be able to do it on the mat so you get a little more abdominal while you are holding a push up plank. So let’s go ahead and bring Katherine out in to push up position, show walk her knee slightly behind her pelvis and then press up in to a long plank position. So here you want to squeeze your thighs squeeze those gluteus and pull the abs in scapula in stable. Inhale here exhale the right knee comes in, you can slightly flex this fine and the head hip and inhale press the leg back up.

And exhale left leg and exhale. So that we don’t kill her we’ll pick up the pace of it and exhale rounding and inhale, and exhale rounding, and now do it stay you don’t move the head, exhale your keep a plank back and done, and exhale and just 2 more and exhale we can make it more I believe on and last time exhale and then to come down you bend both knees, and set the knees down.

Now the important thing to do here, can I have you to do something wrong. Is not let the little but she rise as you go on, so its very easy as you go on, to keep getting higher and higher and higher but you want to make sure, then you find miss position so if you round the spine like if you do the first time, round when you come in you may have to make sure this comes down again. Thank you and that is push up with knee stretches.

If you would like more information on our New York studio Pilates on fifth on our certification program, the Pilate’s academy international or any of our products please log on to Pilatesonfifth.com also we have our new web site ultimatepilatesworkouts.com. With lots of free mat workouts like to mat based workouts with balls and Bosu and advance so be sure and check that out, Thank you.

Katherine: Thank you.