Pilates Core Training: Single-leg Stretch Variations Video

In Pilates, variations on single leg stretches include a single-leg knee pull, straight-leg knee pull and double-leg knee pull. Exercise the abdominals, legs and back by doing single-leg stretch variations with tips from a trainer in this video on exercises and Pilates core training.

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Move from the center of your core
Targets the entire core with a focus on lower abs
Release the exercise if you feel tension in your shoulders & neck
Avoid straining the lower back
Switch legs up to 10X

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Joseph Seeman, celebrity trainer has a BFA in Dance. He is Anusara certified in yoga and Johnny G certified for indoor cycling. He has a full roster celebrity clients and personal training clientel. Joseph has been an intergral part of the iTRAIN team at iTRAIN.com. ITRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi welcome to yoga basics. My name is Joseph and in this segment we are going to talk about bow pose and bridge pose. So start seated on your mat, feet are parallel, hips width apart. Place your hands underneath your thighs. Sit up tall out of your lower back as you inhale. Lift the chest up high and as you exhale scoop the tail bone under just a little bit, carving out the belly. Now from here if this is a challenge stay here. If you would like to go further, bring your feet up off the floor. And raise them to eye level as much as possible. Again if this is challenging here, stop, pause, breathe. If you can go a little deeper, bring your legs together and stretch the legs up, keeping the feet at eye level. I know some of us can get our feet up higher but that's not really challenging for our stomachs, but if you keep your feet at eye level we can really get into those abdominals. Then everybody let go of the legs and breath. As you exhale melt the shoulders back. Keep your chin lifted and lets stay here for five more. Four, three, two now to challenge ourselves even more, start to lower the feet and the torso equally until just your lower back touches the floor. And hold. Five, four, three, two and then relax everything down. Good then bend your knees, place your feet flat and we are going to go into bridge pose. Curl your shoulders back, keeping the feet hips width apart, toes pointing forward. You are going to press down through the shoulders and through the feet and rise up through the pelvis. As the heart reaches up towards the chin, stretch your hips out over your knees and breath here for five, four, three, two and release it down. Those are some of the fundamentals of bow pose and bridge pose. This is yoga basics and my name is Joseph Namaste.

Pilates Core Training: Single-Leg Stretch Variations Video

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