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

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Want a fun exercise that Pilates yoga enthusiasts will welcome in any Pilates class? Then Dizzy Cat is for you! Perfect for a Pilates beginner, the Dizzy Cat is a variation of the spinal flexibility exercise “Cat Stretch” and uses the abdominal muscles to effect flexion, lateral flexion and extension of the spine. Pilates yoga classes require flexibility and strength of the spine in all shapes of the spine, so Dizzy cat is the perfect exercise for a Pilates beginner to start including in his/her Pilates class from the start. Because the exercise is conducted in an “all fours” position, the spine is never subjected to external pressure. You control the movement with your abdominal muscles, so if you approach this exercise with precision and control, you’ll start to increase flexibility of the spine safely. If a Pilates beginner really learns how the abdominal muscles control and support the spine, then any exercise in a Pilates yoga class will be manageable. Finally, any Pilates class can easily turn into an hour of flexing the spine (like crunches!) Although one may feel their abdominal muscles more this way, balancing movements of the spine is essential to total spinal health and longevity. Thus, Dizzy Cat is a perfect choice for Pilates yoga enthusiasts to include in their Pilates class because all spinal motions are practiced.

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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!)

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Watchdog on the Foam Roller is a variation of the exercise Watchdog which challenges core strength, balance and shoulder girdle stability. ; Core strength and control is a central tenet of classical Pilates, and the instability of the foam roller really challenges both!

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Rotation Supine on the Stability Ball is a variation of the original Pilates exercise on the barrels “Rotation Prone.” ; Using the stability ball adds the instability necessary to challenge the deep core stabilizes while allowing the rolling motion which makes this exercise possible!

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Back Rowing with the Exercise Band is a variation of the original Pilates Reformer exercise “Back Rowing.” By looping the exercise band around your feet, the exercise works the muscles of the body almost identically to the Pilates Reformer. The abdominal muscles will be strengthened, flexibility of the spine increased and muscles of the arms toned and tightened. Stay tuned for another “Back Rowing” coming soon!