- 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 V2 using Spine Corrector Hump
Finding the longest round shape in your Pilates Abdominal Series of 5 is tricky. On the Mat, it’s easy to overuse your neck or your hip flexors. By using the Mat and the Pilates Spine Corrector together you can create a version of the C-Shaper and provide feedback to your body on what your body is doing during each exercise of the Abdominal Series of 5. Use this version to assist in feedback on your chest curl and what your pelvis is doing.
Move your arms and legs from your center. Pull waist into Mat & barrel.
Secure your Spine Corrector so it doesn’t slide on the Mat. Sit with your back to the barrel side of the Spine Corrector. Laying on your back with your shoulders propped up by the barrel. Your hips are on the Mat and knees are into your chest. Find the longest round shape. Check-in with your neck to make sure it feels loose and is on top of your shoulders. Feel your center pull into the Mat and the space created by the Spine Corrector.
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 Spine Corrector 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 Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
