Body Weight Pilates: Butterfly Split

Video Transcript

"So this next exercise is the butterfly split. We are going to start it up slow so you get the technique and then we are going to speed it up. So from here you are going to reach long with your arms above your head as well as your legs. From here you are going to lift your legs out to the side as you reach your arms through your legs reach all the way up and then exhale straighten everything back out. You want to make sure you are squeezing your tush here and not using your hips you are using your thighs and hamstrings and tush. Again inhale, scoop everything in, pull the naval in, reach toward the toes, point the toes and then exhale reach out and so now you are going to speed it up. Inhale, press in and reach, exhale long and press naval scoops in towards the spine, exhale, lower, inhale switch and open and lower, three more, three reach, good long arms, two, naval scoops in, last one hold at the top and hold for five, five, and four, and three, and two, and one, lower all the way down. Any time you are coming down make sure you get that exhale in there. That was the butterfly split. Our next exercise is called swimming."