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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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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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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Star is a variation of the original Pilates reformer exercise of the same name. Practicing the Star on the mat is a great way to increase core stability and arm strength so that your balance and control are solid by the time you get to the reformer! This total body exercise specifically targets the muscles of the arms, the shoulder girdle stabilizers and the deep core musculature.

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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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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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Swimming Freestyle is a variation of the original Pilates exercise “Swimming.” This version adds slight thoracic rotation to the exercise as the combined movement of extension and rotation is the least represented of spinal movements in Pilates. Yet combined extension and rotation is the most vulnerable position for the spine and can cause injury when done improperly without core strength or abdominal support. Strengthening the spine with Swimming Freestyle targets the deep muscles around the spine and increases the flexibility of the spine safely and effectively. You’ll also sculpt and tone the backs of your legs and your buttocks!

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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!