By Wand Agency
Pilates Footwork on the Roller - part of the women's fitness video series by GeoBeats.
Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you some ways to use the foam roller while doing your pilates mat work to increase your balance. Lets start with footwork.
You are laying on the roller, your tail bone is on one end, your head is at the other, and you feel your spine centered along the roller underneath you. Your forearms are down on the floor, your palms are pressing into the mat, your elbows are pressing into the mat, And take up on them and just wrap your shoulder blades around the roll so that you feel your shoulders are almost holding the roller like hands. Just strengthen those muscles in the back of your shoulders.
Lets bring your knees into your chest, scooping your belly button back towards your spine and lets bring your heels together and your toes apart, knees are a little bit apart also. Taking inhale through your nose, exhale, scoop that belly button back towards your spine and press those legs out. Inhale draw them in, scooping, and exhale reaching them back out again.
You are flexing your feet, lets keep your feet flexed the whole time. You are going to do this 8 times, 4 more. Belly button back towards your spine, your low back is pressing down into the roll, and then bring your knees into your chest and lets bring your knees together and point your feet. Inhale reach it out, exhale scoop your belly button back towards your spine and draw your knees back in again.
Inhale out, exhale back in, inhale out, exhale back in. And again repeat this 8 times. 2 more, and 1 more, and keep going but flex your feet again. Reach those heels away from you, pull those toes back towards you. Keep those feet mobile by stretching and flexing and pointing them as much as you can. Good. And again 8 times for this one. Navel back towards your spine, forearms are down and your shoulder blades are wrapping around the roll and bring those knees into your chest and put your feet down on the mat to get ready for your next exercise.