Pilates Ball Exercise: Lateral Squats

Video Transcript

"This exercise is a lateral squat using the ball. You are going to place the ball on the ground and come and stand right beside it. You are going to bring your foot about three-quarters of the way up. In this exercise, when you squat, you are going to push the ball down. And, notice that my knee is over my toes and that is okay. Because, I am looking to really bend the torso. Inhale. Come up. Exhale. Out. Inhale. Up. Exhale. Out. Now, if you are a beginner and that you do not have the balance to do it on one leg without support, you can go ahead and come up against a wall. Support yourself here. Take a nice inhale. Push the ball out and exhale. Use the abs to pull it in. Inhale. Push the ball out. Come down as low as you can. Exhale. Push it in. For a more advanced version up against the wall, you can go ahead stay down and pull it in and push it out. Pull it in and push it out. Inhale. Exhale. Inhale. Exhale. During this video, you will notice that I changed my breathing depending on the move. Joseph Pilates said that it did not matter whether you inhaled on the way in or out. Just that you practice variations of breathing and that you breathe."