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

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Nimble Watchdog is a variation of original Pilates exercises such as Leg Pull Front and Push Up that challenge stability of the torso. Nimble Watchdog further challenges stability of the torso by performing contralateral movement on a small base of support. You’ll strengthen the deep stabilizing muscles of the torso while toning the arms and legs.

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Watchdog Leg Lifts 2 is a variation of “Watchdog” which builds on themes in classical Pilates to strengthen the deep muscles of the spine and increase flexibility of the spine. ; In Watchdog Leg Lifts 2, the erector spinae work to extend the spine evenly with the support of the abdominal muscles. You’ll tone the buttocks, the backs of the legs, the back and the arms!

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Butterfly 2 is a variation and combination of the original Pilates exercises “Roll Over” and “Teaser.” This exercise is very challenging to balance, core stability and abdominal strength as well as flexibility – so be sure you have mastered Butterfly 1 and your Teaser exercises before attempting! Performing this exercise with control with as little momentum as possible is the key to increasing abdominal and core strength!

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Elbow Scoops Walks is a variation of the original Pilates Cadillac exercise “Walks.” The position of the spine, however, is different to ensure a strong abdominal muscle connection is secured and maintained throughout the exercise. By working with the pelvis in a posterior tilt, one can challenge his/her personal range of motion without the risk of strain on the lower back. Be sure to press the elbows into the ground and lengthen your head and neck away from your shoulders to avoid faulty shoulder and neck placement. You’ll increase abdominal strength, sculpt the muscles of the legs and improve flexibility.

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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 Plank Scapula Boxes is a “spin off” of original Pilates exercises that strengthens the core and scapula stabilizers all at once! If you have not tried the “Elbow Plank Scapula Isolations” please make sure you are comfortable with that Pilates exercise before progressing to the Scapula Boxes. This exercise strengthens the muscles of the rotator cuff, the erector spinae and the deep stabilizers of the torso and lumbo-pelvic hip complex.

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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.