- Difficulty: Intermediate
- Equipment Needed: Small Barrel (I love using the Small Barrel.)
- Reps: 3-5 of each variation
- Warning: Not ideal for those with neck or back issues.
- Questions: Contact us here
Ab Series: On Top on the Small Barrel
Another way to do the Pilates Abdominal Series is on top of the Pilates Small Barrel. Similar to how you would do the Ab Series on top of the Spine Corrector or the Ladder Barrel. This option is more challenging than doing the Ab Series in front of the barrel. The Ab Series on top of the apex will reveal any imbalances you have. If you feel this one in your neck or back get off the apex and try the Ab Series in front of the barrel instead.
Gaze to your center & work legs only as low as you can lift your chest up.
Sit on top of the hump and turn towards the side so your spine is aligned with the width of the barrel. Lay back on the hump and bring your knees into your chest. Curl your head and chest up and use your hands on your shins to help you curl up more. Your tailbone will likely be off one edge of the Small Barrel and your shoulders will be off the other side.
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 yourself into the crease and hump of 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, drop your chest or lose connection to the barrel as you switch between exercises or legs.
Then try the series back on your mat! What were your favorite takeaways?
Be sure to check out more of my Pilates Small Barrel exercises. I want to help you continue your Pilates Small Barrel training!
