Pilates on Fifth Video Podcast

Rocking is a classical Pilates exercise that challenges spinal flexibility in extension.  This exercise should be avoided by those who experience knee pain or back pain — or those who can’t reach their ankles to start.  Be careful not to use the head and neck to start the movement.  Instead, use the force of the exhale as the hands pull the feet to rock forward, and the force of the inhale as the spine extends and the feet press into the hands to come up. Visit www.PilatesOnFifth.com for more info.

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The Twist is a Classical Pilates exercise that challenges core strength and shoulder stability. The abdominal muscles work to move the spine through flexion, extension, lateral flexion and rotation to create flatter abs and a flexible spine. Make sure you are comfortable with the Side Bend exercise before attempting the Twist! Visit www.PilatesOnFifth.com for more info.

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Swan Dive Rock and Catch is a variation of the original Pilates exercises Swan Dive. This exercise strengthens the spinal and hip extensors, which helps improve posture and tighten the butt! Make sure to maintain an even curve in the spine throughout the exercise — and don’t allow the head to move up and down! Visit www.PilatesOnFifth.com for more info.

 

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The Roll Over is an original Pilates exercise that strengthens the abdominal muscles and increases flexibility of the spine.  When performing the Roll Over, be careful not to use momentum to roll onto you upper back and be careful not to roll onto your neck.  Instead, use the strength of your abdominal muscles to peel the spine off the mat one vertebrae at a time and stop when the weight is between the shoulder blades. Visit www.PilatesOnFifth.com for more info.

 

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The Lobster is a variation of the original Pilates exercise Swimming. As in Swimming, Lobster strengthens the muscles of the back (the erector spinae) and the hip extensors, but because Lobster adds adduction of the legs, the inner thighs also get toned! Keeping the abs pulled in throughout the exercise not only protects the lower back but also gives you strong and flat abs! Visit www.PilatesOnFifth.com for more info. Now, Pilates on the Go! - Workout DVD is available from Shop.PilatesOnFifth.com

 

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The Slow Double Leg Stretch is an original Pilates exercise which strengthens the core, tones the abdominal muscles and increases coordination. Now that the exercises are becoming more complicated, don’t forget to keep your abdominal muscles pulled flat to your spine as you concentrate on the movements of the arms and legs! Visit www.PilatesOnFifth.com for more info. Now, Pilates on the Go! - Workout DVD is available from Shop.PilatesOnFifth.com

 

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The Watchdog is our name for an old favorite exercise of physical therapists and exercise enthusiasts alike. Stabilizing the core against the opposite movement of the arms and legs targets the deep muscles of the abdomen and spine. We added the hovering Watchdog to challenge the core and strengthen it even more. Visit www.PilatesOnFifth.com for more info. Now, Pilates on the Go! - Workout DVD is available from Shop.PilatesOnFifth.com

 

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