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The Ami (Circle)



The Goal: to move your hips in an even circular motion


Posture: Pilates Stance = stand with your feet apart about 2-3 inches (right underneath your hip joint) Turn hour heels in until touching – (you may even move one heel up to the arch of the other) 
Keeping your tailbone tucked in, feel the inner thigh lifting, belly lifting and the ribs pulled in.

 Feet remain flat on the ground while doing the ami. (you should be able to wiggle your toes while making the ami (circle) with your hips

 Upper Body remains still and level (no wiggling)

 To increase intensity- the lower you bend, the bigger the ami (circle) and the more intense your workout is.

 Breathe: Always breathe from your belly and not solely from your chest. Belly breathing increases the blood circulation in the blood vessels that nourish your internal organs.  inhale with one slow ami, exhaling with the second...increasing speed you can also change your breathing to 4 short inhales through the nose followed by 4 short exhales. 

 Now you're ready to begin:
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