Pilates on Fifth Video Podcast A free weekly Pilates online video program to train your core muscles!

Pilates exercises involve strengthening the core and flattening the abs….so why are your instructors always talking about the pelvis? This week’s podcast explains the importance of pelvic placement and how it relates to the lower back and the muscles around the hip joint. Just becoming aware of your pelvic placement as you drive your car, walk down the street or do any household activity can help you improve your alignment and strengthen the deep postural muscles of your body. Visit www.PilatesOnFifth.com for more info. Click pix below to play the video.

 

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Open Leg Rocker is a classical Pilates exercise that strengthens the core and improves balance. If you can’t do this at first, bend the knees slightly throughout, or just bend when you roll back and straighten as you return. Don’t give up! Long-legged individuals will find this exercise more of a challenge so be patient and keep trying! Visit www.PilatesOnFifth.com for more info.

 

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Hip Rolls with Heel Lift is a variation on original Pilates exercises. It helps strengthen the glutes and hamstrings and helps teach spinal articulation. Hip Rolls with Heel Lift is a great preparation for the classical Pilates exercise Shoulder Bridge. And for all of you ladies interested in toning your backside, enjoy! Visit www.PilatesOnFifth.com for more info.

 

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The Breast Stroke is a classical Pilates exercise that increases the flexibility and strength of the upper spine. Keep your bottom rib on the mat to encourage the upper spine to extend and not the low back! When lying on your stomach, make sure you keep your abdominals engaged and the bones of your pelvis (namely the hip bones and pubic bone) pressing evenly into the mat. Visit www.PilatesOnFifth.com for more info.

 

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The Saw is a classical Pilates exercise that increases the flexibility and strength of the core. Be careful not to turn this into a hamstring stretch! The goal of the exercise is to use the abdominal muscles to rotate the spine, then flex the spine over the leg scooping out the abdominals. If you have tight hip flexors or hamstrings, start sitting on a small cushion so you can begin the exercise in upright alignment. Visit www.PilatesOnFifth.com for more info.

 

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