- Difficulty: Intermediate
- Equipment Needed: Spine Corrector (I love using the Contrology Spine Corrector.)
- Reps: 3-5 of each
- Warning: May not be ideal for some back or neck issues.
- Questions: Contact us here
Abdominal Series of 5 V1 In the Crease
Pilates Abdominal Series of 5 from the Mat can be done in multiple places around the Pilates apparatus. Where you do the Ab Series can teach you a connection you need or challenge a connection you have. Using the Pilates Spine Corrector there are multiple places to try out the Pilates Abdominal Series of 5. Doing it in the crease/step of the Spine Corrector can help teach you, and provide feedback for your practice. And, if you can try taking what you learned about your connection to the Abdominal Series of 5 on the Mat.
Pull lower ribs into the barrel as you curl up throughout the series.
Sit in the crease of the Spine Corrector with your back to the hump. Slide till your tailbone is at the edge of the step or possibly off the step. Depending on the crease depth you might be able to feel the crease or you might just be pulling your waist towards the crease. Lower ribs pulling into the barrel. Using the barrel to help assist where you round at. Bring your knees into your chest.
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 or lose connection to the barrel as you switch between exercises or legs.
Then try the series back on your mat! What did you learn?
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
