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

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The Half Roll Down on the stability ball is a variation of original Pilates exercises that require flexion from a supine position. This exercise allows you to start vertical and use the abdominals to roll your pelvis under you, thus reversing the usual way we mobilize our spines with the abdominal muscles. The stability ball adds the instability necessary to trigger the deep stabilizing muscles of the spine and torso to engage and support your body in this position. You’ll tone and flatten the abdominal muscles, strengthen the core, and also feel a little engagement in the backs of the legs.

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Hot Potato with Band is a variation of the original Pilates exercise Side Kicks or Side Leg Lift Series. The exercise band adds the tension necessary to target the gluteus medius even more than the “regular” version. Additionally, the abdominal muscles work throughout the entire exercise to stabilize the torso in the side lying position while you are toning your legs. Hot Potato with Band delivers flat abdominals and sculpted legs!

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Half Curl on Stability Ball is a variation of any original Pilates exercise that flexes the body up from supine. The stability ball adds the instability necessary to target the core musculature even more than performing the same exercise on the floor. Also, performing the exercise on the ball requires the hip extensors to work intensely to maintain the body in one long line from head to knee – and then ribcage to knee – as thoracic flexion is performed. You’ll tone the abdominal muscles, strengthen the core and target the muscles of the backs of the legs and buttocks.

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Swan Dive on the Stability Ball is a variation of the original Pilates exercise “Swan Dive” which appears on almost every piece of Pilates equipment, including the mat. The instability of the ball challenges balance and core stabilization, while adding some fun to a traditional Pilates exercise! This exercise strengthens the erector spinae and the hip extensors as the goal is to maintain the swan shape throughout the exercise. Because the arms help to stabilize the body and generate the motion, the triceps get a nice workout as well.

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Scissors with the Small Ball is a variation of the original Pilates mat exercise Scissors. By placing a small ball under the pelvis, the abdominal muscles and the deep stabilizers of the torso are further challenged due to the instability the ball provides. This version can also allow for greater range of motion of the leg reaching away, as the ball aids in creating a strong abdominal or “rib to hip” connection. This exercise tones and flattens the abs, increases flexibility and creates the look of long, lean muscles.

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As a break from our usual Pilates exercise, this podcast shows us donating our ponytails to Locks of Love! Special thanks to Tom Della Corte and the Riccardo Maggiore salon in Manhattan!

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iPod Video  Please visit our website www.pilatesonfifth.com for more info!

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Shoulder Bridge Abduction is a variation on the original Pilates exercise Shoulder Bridge. This version abducts the leg at the top of the movement to challenge the core stabilizers of the body as well the hip extensors. It is very important to maintain perfect control over pelvic and knee alignment and only abduct the extended leg as far as you can maintain this control. You’ll flatten your abdominal muscles, increase core strength and tone the buttocks and tops of the backs of the thighs!

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“Crazy Chopsticks” is a variation of all original Pilates exercises that involve the legs in the air! Lifting one leg while lowering the other, all the while holding a stability ball between the ankles, challenges core stability and the muscles of the inner thigh. Be sure to support your pelvic position with a strong rib to hip abdominal muscle connection (or imprint) and pay just as much attention to your abs as you do the ball in the air! You’ll tone and flatten the abs and sculpt beautiful legs!

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Leg Pull Marching is a variation of the original Pilates exercise “Leg Pull.” Leg Pull is a very challenging exercise (see our previous podcast, EP 68) because of the lever length of the extended leg. Leg Pull Marching shortens the lever by flexing the hip with a flexed knee as opposed to an extended knee, much like one would march. Thus, clients are able to gain the core, abdominal and hip flexor strength necessary to work towards lifting an extended leg. This is also a great modification for those with tight hamstrings but strong cores….now you don’t have to sit this one out in class!