Ab Series: In Front on the Small Barrel

The Pilates Abdominal Series of 5 is a fun and challenging series that traditionally is done on the Mat. But can be done on the Spine Corrector and the Small Barrel. On the Pilates Small Barrel, we have two ways to do it. We can do it with the Small Barrel propping our shoulders up. This will help you if you struggle with neck or shoulder issues. Or, if you’re using your neck and shoulders to curl up. If you do the Ab Series on top of the apex it’s more of a challenge. Use this version to get deeper connection to your abdominals.

Work your arms from your upper back and legs from your center as you move.

Place the Small Barrel behind your shoulders. You’ll play with how high or low you will be on the barrel. Ideally, your pelvis is in neutral on the mat. You should be able to send the legs out and in without being pulled off the barrel. Neck should feel really loose and easy to look forward or gently gaze into your center. Pull the knees into your chest. You may want a sticky pad to keep the barrel from sliding.

From this position, you can go into Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch and Criss Cross.

For more detailed instructions on each of the Abdominal exercises in this series see our Mat tutorials. The action is the same even though you are working your center into the Mat and your lower ribs into the barrel.

Single Leg Stretch: Pull one knee into your chest, stretch the other leg out and switch.
Double Leg Stretch: Hug heels together, one hand on each leg. Maintaining the lift in your chest stretch your legs out to the high diagonal as you reach your arms overhead. Circle the arms around and pull the knees into your chest.
Single Straight Leg Stretch: reach both legs to straight, grab one ankle and pull the leg towards you as you stretch the other leg away. Pull 2x and switch the legs.
Double Straight Leg Stretch: Hugging both legs straight and together lower both legs and lift.
Criss Cross: With your hands interlaced behind your head pull one knee into your chest as you stretch the other leg out. Curl up and twist to the knee then switch sides.

Notice if you arch your back or lose connection to the barrel as you switch between exercises or legs.

Then slide the Small Barrel away and give the series a try on your own. Can you create the same lift and reach?

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