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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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!

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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!