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

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Elbow Scoop Beats is a variation of the original Pilates exercise of the same name that occurs on the Arc Barrel. ; The elbow scoop position helps solidify a strong rib to hip connection with the abdominal muscles so that the lower back is protected against the long lever of the legs. You’ll tone the muscles of the inner and outer thighs and sculpt strong abdominal muscles too!

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Hovering Watchdog is an addition to the original Pilates repertoire that targets the deep stabilizers of the spine and torso — and the shoulder girdle stabilizers too! ; Because the knees are hovering over the ground, this exercise is far more challenging than the regular watchdog and it increases core strength and improves balance. You’ll flatten your abs and tone the muscles of the arms and legs!

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Watchdog Leg Lifts 1 is a great exercise for toning the hamstrings and the gluteus maximus while practicing supporting the lower back with the abdominal muscles. ; Ideally, this exercise involves pure hip extension without spinal extension, but keep in mind that every body type is different, and the development of the gluteus maximus may give the illusion of an extended spine! You’ll lift your buttocks and sculpt long lean legs!

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Elbow Scoop Bicycles is a variation of the original Pilates exercise “Bicycles in the Air.” ; Because this variation is not inverted like the original version, you can learn the proper movement for Bicycles in the Air without strain on the neck! You’ll tone the abdominal muscles, sculpt long, lean legs and increase flexibility.

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Elbow Scoop Scissors is a variation of the original Pilates mat exercise “Scissors.” The elbow scoop position helps facilitate a deeper rib to hip connection while creating a safer position (strong posterior tilt) for those who wish to explore increased range of motion. Be careful not to sink into the shoulders and to maintain a lengthened spine in this position. You’ll tone and flatten the abdominal muscles and increase flexibility of the hamstrings.

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Elbow Plank with Scapula Isolations strengthens the stabilizers of the shoulder girdle to prepare the body for more difficult original Pilates mat and equipment exercises. If this is too difficult or you feel strain in the lower back, please perform the same exercise on all 4’s! This exercise strengthens the shoulder girdle and targets the deep core muscles as well.

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Side Lying Ovals is adapted from the original Pilates Cadillac exercise of the same name. ; The exercise strengthens the core by challenging stability in neutral against the oval shape drawn by the upper leg. Simultaneously, you’ll tone the inner and outer thighs!

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Happy Cat is an exercise emphasizing lateral flexion of the spine that helps warm up the spine for original Pilates mat work. Because the exercise is conducted on all 4’s, Happy Cat is accessible to most population types and facilitates increased flexibility of the spine without increasing any pressure on it. You’ll tone the abs as you gently warm up the spine.

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Rotation Prone is a variation of original Pilates exercises of the same name on the Pilates Barrels and Wunda Chair. ;Rotation Prone targets the Erector Spinae muscles and the Oblique abdominal muscles as you extend the spine from a prone position, then rotate each way.

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Treezer with Obliques is a variation of the original Pilates Reformer exercise “Tree” and the classical Pilates mat exercise “Teaser.” ; The exercise is performed somewhat like “the Teaser” but you only bring one leg up and rotate towards that leg, achieving a stretch through the obliques and the abductors of the extended legs (and the hamstrings, of course!)