Pilates Abdominal Series

One of my favorite traditional Pilates sequences is the abdominal series.  Here’s a video of me taking you through the sequence so you can do it at home on your own!  See below for modifications and notes.  Try to fit this into your routine 3-5 times per week.

 

 

Modifications and Notes:

1. Single Leg Stretch
10 reps. Exhale every time you extend your leg.
Extra Neck Support: Hold hands behind head or lay head on floor.
2. Lower and Lift
10 reps. Exhale every time you lower your legs.
Extra Back Support: Hold arms under hips – you should not feel your low back!
3. Obliques
10 reps. Exhale with every twist.
Extra Back Support: Have feet on floor or legs in tabletop.
4. Scissors
10 reps. Exhale with each pulse of the leg.
Extra Neck Support: Hold hands behind head or lay head on floor.
5. Double Leg Stretch
10 reps. Inhale to reach, exhale to bring it back to starting position.
Extra Neck Support: Hold hands behind head or lay head on floor.

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