- Difficulty: Intermediate/Advanced
- 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 V3 on top of Spine Corrector
Challenge your Abdominal Series of 5 by doing each exercise while on the hump/arc of the Pilates Spine Corrector! When you remove the surface area you are used to doing an exercise with it challenges your mind, body and energy! If you’ve tried the Pilates Abdominal Series of 5 on top of the Wunda Chair you know how being higher up can challenge your endurance. While the Spine Corrector is not as high as the Wunda Chair it does have even less surface area. And that surface area isn’t flat. It’s round. If you feel like you’ve nailed your Pilates Abdominal Series of 5 on your Mat or other version around the Pilates apparatus give this version on top of the Spine Corrector a try!
Use your arms and legs to assist you resisting gravity as you move!
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 Spine Corrector 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 Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!
