Time to strengthen our core with knee folds on the roller, a step up from basic knee folds.

This video has not been modified for any injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine.

To start, we want to make sure we’re grounded through the feet and we want to have a 90 degree angle with the knee so we can really ground through the foot. Ground yourself through the first and fifth metatarsal and heel of both feet.

Inhale to prepare and on the exhale push the air out, fully deflate the diaphragm and feel the compression of the transverse abs working.

Press into your hands until your triceps kind of fire up, you’ll actually feel your core turn on automatically. When you press into your hands, and feel those triceps kick in a little bit your core activates. Make sure you don’t press into your hands so much that your shoulders start rolling forward, because then it’s your pecs that are doing the job.  We want it to be the back line of the arms working.

Inhale to prepare and on the exhale, push the air out, compress the abdominals and bring one leg up when you feel the core fire up. Breathe in and then exhale, keeping the leg there for a second, so that you give time for the core fire up and then bring the leg down.

You want to move the leg a half a beat behind your breath so that you give yourself time to connect into the core and feel the core fire up before you bring up the leg. If you’re finding that it’s very challenging to be stable, just do one side at a time and focus on where you’re grounded through your foot.

Remember to compress down into the abdominals and use your hands, they’ll help.

Repeat on the same side until you can longer keep excellent form and rest a moment before switching sides. Do more on the side that feels harder and start alternating once you’re ready to step it up.

Let me know if you have something in particular you want me to address. I take requests! What do you want me to show you? What’s been bugging you lately? Do you want help with something specific? I want to know what you are looking for.

Stayed tuned for the next post!  We will see what I have in store for you then.

Until then; Enjoy life, have fun and make it a great day!

Email me at pilates@thebodygallery.com for more information. I’m happy to help.
Until next time, enjoy life, have fun, and make it a great day.

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