Can’t Make It To Class? Try This At-Home Pilates Workout!
Probably one of the most common Pilates sequences is the Series of Five. The Series of Five consists of five core exercises with the intention of not only giving you a rocking six pack (bonus!), but also building stability in low back and pelvis, coordination with mind and body movement, as well as connection to breath. Here below are the 5 simple exercises you can do in the comfort of your own home.
Key Points for all exercises: Maintain stability in the low back and pelvis (ex: hips aren’t shaking like Shakira and your low back should not hurt – no banana back!). Imagine knitting your ribs together like interlacing your fingers. Draw naval toward spine and up toward sternum to engage low belly. Remember to breath (I typically cue exhale on contraction, inhale on extension). If you find tension in your neck, omit chest lift/ab curl and keep upper body flat on the mat and use your arms to ground and stabilize the torso (bonus here you should feel your mid back and triceps firing into the floor). Aim for 8-10 reps each and build from there.
💫 Single Leg Stretch – curl head neck and shoulders off the ground and draw one knee into chest placing both hands on knee or shin. Extend opposite leg straight out maintaining both legs at eye level and begin to alternate leg while keeping the upper body lifted and stable.
💫 Double Leg Stretch – curl head neck and shoulders off the ground and draw both knees into chest placing both hands on shins or ankles. Reach arms overhead (aim for biceps by ears) and extend both legs our straight while maintaining the low back position. Here you will feel an overwhelming since of stretch through the top side of the body. Recoil everything back into center and repeat.
💫 Single Straight Leg Stretch - curl head neck and shoulders off the ground and draw one leg straight up toward the sky and bring both hands around calf or hamstring depending on reach and flexibility. Opposite leg extends straight out. Pulse top leg in toward chest two times and then switch other side.
💫 Double Straight Leg Stretch - curl head neck and shoulders off the ground and draw both legs straight up toward the sky (think toes over pubic bone/hips) and bring both hands behind head for support. Move both legs toward the floor only as far as you can keep the ribs drawn in and low back stable and supported.
💫 Criss Cross – curl head neck and shoulders off the ground and bring both hands behind the head for support. Bend one knee into chest while the opposite leg extends out. Rotate the torso toward the bent knee and hold for a 3 count. Switch the legs and rotate to the other side and hold. Continue slow to maintain form and slowly build your pace.