Pilates Ball Exercise: Pelvic Presses

Video Transcript

"This exercise is a single like pelvic press. And, what you are going to do, is having your knees bend but you are going to make sure that your feet is as close to your torso as possible. Otherwise, if you have them out here you certainly will do a lot of hamstring work, but hamstrings do tend to cramp. So, by bringing my feet in I'm going to extend one leg right in line with the knee, and I need to adjust the ball a little bit. From here I am going to squeeze that ball as hard as possible, take a nice inhale. Exhale, close the ribcage, squeeze this glute and come up. Keeping the squeeze on between the knees. Inhale, lower all at once. Exhale, right back up. Inhale, lower. Exhale, right back up. Inhale, lower. And then I am going to change legs. So, once again readjusting the ball, everything nice and in line. Inhale to repair. Exhale, close the ribcage, squeezing that glute, squeezing the ball. Inhale lower, exhale right back up. Inhale, lower. Exhale right back up. One more time, inhale, lower. And, exhale right back up. So, this exercise you'll get most out of it when you put the most into it."