The Pilates Series of Five

Introduction

Pilates is a traditional form of exercise that has been practiced for nearly 100 years. The Pilates Series of Five is a popular ab workout that targets the core muscles of the abdomen. This series is designed to improve flexibility, strength, and overall core stability. The following information will guide you through each exercise in the Pilates Series of Five and provide tips for proper form and execution.

Single Leg Stretch

How to Perform:

1. Lie on your back with your legs extended straight.

2. Hug one knee in towards your chest using your hands and pulsing twice.

3. Extend the other leg straight out.

4. Repeat on the opposite side.

Tips for Proper Form:

• Keep your pelvis stable and your head and shoulders off the mat.

• Inhale as you hug the leg inwards, and exhale as you extend the opposite leg.

Modification:

• If lifting your upper body strains your neck, rest your head on the mat.

Double Leg Stretch

How to Perform:

1. Lie on your back with your feet together and pulled into your chest.

2. Exhale as you bring your upper body slightly off the mat to meet your knees, curling into a tight ball.

3. Inhale as you extend your arms overhead and your legs out at a 45° angle.

4. Hold for one full second, then exhale as you sweep your arms around to meet your knees.

Tips for Proper Form:

• Keep your abs engaged to keep your upper body from lifting off the mat.

• Pull your legs towards your chest with your hands to engage your core.

Modification:

• When the legs are extended, you can lower them to increase difficulty or raise them until you gain strength.

Single Straight-Leg Stretch

How to Perform:

1. Lie on your back with your legs extended straight upward at a 90-degree angle.

2. Lift your upper spine off the mat and grasp thebacks of your calves or behind your thighs if you cannot yet reach your shins.

Tips for Proper Form:

• Keep your upper body curled and use your abs to hold your position.

• As you lower your left leg (as low as you can while keeping it straight), pull the right leg towards your chin with your hands.

3. Switch legs, repeating this on the other side.

Modification:

• If lifting your upper body strains your neck, rest your head on the mat for this exercise.

Double Straight-Leg Lower/Lift

How to Perform:

1. Lie on your back with your legs extended straight upward at a 90-degree angle.

2. Rotate your legs slightly out at the hip into Pilates stance.

3. Place your hands behind your head—shoulders down, elbows wide.

4. Inhale as you curl your upper spine off the mat to the base of the shoulder blades.

5. Exhale as you lower your legs toward the floor, only going as far as you can control the movement from your abs and not let your back peel up off the mat.

6. Use your abs to bring your legs back up to the ceiling, 5 to 10 reps.

Tips for Proper Form:

• Keep your lower back flat on the mat to avoid injury.

• Engage your core to maintain stability.

Criss-Cross

How to Perform:

1. Lie on your back with your legs come to table top position.

2. Place your hands behind your head, shoulders down and elbows wide.

3. Exhale as you curl your upper body off the mat and grab behind the right leg and lower the left leg towards the floor only as low as you can keep the pelvis square to the ceiling.

4. Pull the leg toward you and exhale.

5. Inhale switch.

Tips for Proper Form:

• Keep your movements sharp and precise.

• Engage your core to maintain balance.

Counter With a Back Extension Exercise

How to Perform:

1. Choose a back extension exercise such as a swan dive, swimming, or standing lunge.

2. Perform the exercise for 30 seconds to one minute.

3. Rest for 30 seconds.

Tips for Proper Form:

• Keep your back straight and aligned with your torso.

• Move smoothly and control your movements.

##The Pilates Series of Five is a comprehensive workout that targets every muscle group in your core. By incorporating this series into your regular workout routine, you can improve flexibility, strength, and overall core stability. Remember to always listen to your body and modify the exercises to match your level of comfort and ability. With consistent practice, you'll see improvements in no time.