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

The Prone Leg Lifts are variations of the classical Pilates exercise the Swan Dive. This exercise tones and strengthens the back of the legs (hamstrings and glutes) and improves hip extension — both necessary components of a good Swan Dive! Remember to keep your abdominal muscles pulled in to protect the lower back and keep tension out! Visit www.PilatesOnFifth.com for more info.

 Flash Video [2:12m]: Play Now | Play in Popup | Download

 Windows Media [2:12m]: Play Now | Play in Popup | Download

 Apple TV [2:12m]: Play Now | Play in Popup | Download

 Podcast Video [2:12m]: Play Now | Play in Popup | Download

The Develope is a variation of the original Pilates exercises in the side-lying series. This exercise tones the muscles of the legs and increases flexibility while improving core strength as well. Focus on proper form and the fluidity of the movement instead of the height of the leg and you will find this exercise far more effective! Visit www.PilatesOnFifth.com for more info.

 Flash Video [1:55m]: Play Now | Play in Popup | Download

 Online Video [1:55m]: Play Now | Play in Popup | Download

 Podcast Video [1:55m]: Play Now | Play in Popup | Download

 Podcast Video [1:55m]: Play Now | Play in Popup | Download

All practioners of Pilates are familiar with the original Pilates exercise the Teaser! These mini-teasers are precursors to the full Teaser to teach you how to do it right. By learning proper form, you will learn to strengthen and tone your abdominals without straining your lower back. Please remember that everyone’s back is different both in flexibility and structure, so Teasers may be easier or harder for you depending on your individual structure! They are hard for us, so don’t give up! Visit www.PilatesOnFifth.com for more info.

 Flash Video [2:32m]: Play Now | Play in Popup | Download

 Windows Media [2:33m]: Play Now | Play in Popup | Download

 Apple TV [2:32m]: Play Now | Play in Popup | Download

 Podcast Video [2:32m]: Play Now | Play in Popup | Download

The Heel Squeeze is derived from the principles of classical Pilates exercises. It teaches how to engage the gluteus maximus muscles WITHOUT engaging the lower back muscles. We demonstrate this exercise both with and without a small ball, but the ball is definitely not necessary to reap all the benefits. Focus on keeping the pelvis flat on the mat, the abdominal muscles pulled in and flat and tension out of the neck and shoulders while your tone your derriere! Visit www.PilatesOnFifth.com for more info.

 Flash Video [1:47m]: Play Now | Play in Popup | Download

 Windows Media [1:48m]: Play Now | Play in Popup | Download

 Apple TV [1:47m]: Play Now | Play in Popup | Download

 Podcast Video [1:47m]: Play Now | Play in Popup | Download

The Seal is an original Pilates exercise that increases core strength and balance while delivering a fun exercise! The goal of clapping the feet like a seal claps its flippers is to stabilize the torso against the movement of the legs AND increase the time your suspended on each side of the movement by just a second or two to develop ab strength and balance. This is probably our favorite exercise as it always makes clients smile! Visit www.PilatesOnFifth.com for more info.

 Windows Media [1:41m]: Play Now | Play in Popup | Download

 Flash Video [1:41m]: Play Now | Play in Popup | Download

 Apple TV [1:41m]: Play Now | Play in Popup | Download

 Podcast Video [1:42m]: Play Now | Play in Popup | Download