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

Click to play

iPod Video
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.

Click to play
iPod Video
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!

Click to play

iPod Video
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!

Click to play

iPod Video

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!

Click to play

iPod Video

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.

Click to play

iPod Video
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.

Click to play

iPod Video
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.

Click to play
iPod Video
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.

Click to play
iPod Video
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!

Click to play
iPod Video
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.