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Ab Series of 5 with a Ball on the Mat

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  • October 13, 2019
Criss Cross with Ball on the Mat - Online Pilates Classes

Ab Series of 5 with a Ball on the Mat

The abdominal series of 5, aka the ab series, is one of the most known series in Pilates on the Pilates Mat. And, when you do the series correctly you only need a few reps of each. But, it’s also so easy to do them incorrectly or to “cheat” yourself and your body during them. And then you think you either can or need to do more or that Pilates doesn’t work. When all you needed to do was get connected to you and your body! And so, when you add this squishy ball into your ab series you will feel all the things you need when you don’t use it.

Pull your ribs into the ball, allow the ball to reveal where you rest.

There are several variations you can do with the ball. But, for now, start with placing the ball under your lowest ribs and curling your ribs into your ball. Then leave it there for the first 3 (can also do it for the 4th) exercises in this series.

Single Leg Stretch: Bring one knee in and stretch the other leg out. Pull on your shin 2x and then switch. Be mindful that you do not arch or back, lift off the ball or bend back over the ball and rest. Repeat 3-5x each side.

Double Leg Stretch: Bring both knees in and stretch your arms and your legs away. Do not let your chest rest on your ball. Instead, pull your low ribs into the ball and your center towards the mat. Stretch in 2 directions and circle your arms around and pull your knees in. Repeat 3-5x.

Single Straight Leg Stretch: Reach both legs to the sky, grab one ankle with both hands and lower the other leg away without getting pull off your ball. Pull on that leg 2x and then switch. As you switch keep your center pulling in.

Double Straight leg Stretch: I like to take the ball out here and try to hold my head and chest up on my own. Place the ball at your ankles/shins and your hands on the ball. As you lower your legs the ball will slide down your shins and as you lift your legs you press slightly into the ball. It’ll create resistance. Repeat 3-5x.

Criss Cross: Bring both knees into your chest and place the ball on the front of your knees. Then place your hands behind your head and your elbows on the other side of the ball. Stretch one leg out and open the opposite elbow up. Twist more into the ball and then come back to center and switch sides. Repeat 3-5x each side.


Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

By lesley.logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with OPC Teachers
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1 comment

  1. Thank you for making these videos!! They’re great for teaching inspiration and reminders of alignment and other pilates principles.

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SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

SWING LIFE AWAY

Online Mat & Reformer Pilates Class Descriptions:

So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

Mat props: Rod or a swiffer stick
Reformer Props: box, grip pad

See you in class,
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MAT EQUIPMENT NEEDED: Your awesome self, Rod or a swiffer stick and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, box, grip pad and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


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Online Mat & Reformer Pilates Class Descriptions:

Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

See ya in class,
xx-LL 💋

PLANK YOU VERY MUCH!

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

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Tower/Cadillac - no props
Wunda Chair - optional mat
Mat - light weights and a magic circle
Reformer - no props

See ya in class,
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Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

Todrick Hall’s song “nails, hair, hips, heels” came on during one of my playlists, and it got my brain thinking of how to turn this song and use it for Pilates, and boom, here’s this month’s theme - abs, back, glutes, thighs. With Pilates being a full-body workout, think of this as your checklist as you work out this month since these are all connected while we practice all of our exercises on all of the apparatuses.

Abs, back, glutes, thighs, check, check, check, check!

Props for Wunda Chair: yoga block (or a couple of hardcover books)

See ya in class,
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Online Mat & Reformer Pilates Class Descriptions:

We're going to use our wall or something you can stand up against! I like using the wall because it lets us know where we are today, and where we are at the end of class. On the Reformer we will use our carriage like the wall!

It's important to give ourselves permission to be where we are today. Our bodies are different every single day - pat yourself on the back for showing up today!! Celebrate!

See ya in class,
xx-LL 💋

MAT EQUIPMENT NEEDED: Your awesome self and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

>> Wondering what reformer I’m using? You can find out more here.


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Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
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FALL IN LOVE WITH TEASER

Online Mat & Reformer Pilates Class Descriptions:

Teaser is usually a love hate relationship for most people! What’s really interesting is that Teaser sneaks its way into lots of exercises on the Mat and Reformer. 

Through these classes, we will have a little fun adding Teaser into other exercises and also adding variations to help you build your Teaser!

Come fall in love with it again or maybe for the first time!

No props needed.

See you in class,
Mindi

    MAT EQUIPMENT NEEDED: Your awesome self and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


    SWING LIFE AWAY

    Online Mat & Reformer Pilates Class Descriptions:

    So much of Pilates movement we get to experience in the real world too! In class this week we’ll feel the similarities between swinging on a swing and movements in our Pilates practice. We will have fun imagining while we swing life away.

    Reformer Props: box, grip pad
    Mat props: Rod or a swiffer stick

    See you in class,
    Megan

    WEIGHTS NOT WEIGHING YOU DOWN

    Online Mat & Reformer Pilates Class Descriptions:

    Welcome to "Weights Not Weighing You Down"! In this class, we’re skipping the straps and we’ll be using light weights (1-2 pounds), or if you don’t have those, something like water bottles will do. I want you to notice just how much the straps and springs usually help, but more importantly, this is your chance to avoid muscling through the work. Let’s focus on finding where your arms move from your back and really connect to that throughout the class.

    See ya in class,
    xx-LL 💋

    MAT EQUIPMENT NEEDED: Your awesome self, light weights and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, light weights and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.


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    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    We are all going to feel like Super Humans after this month!!

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