Pilates Ab Series often called the Series of 5 or even the Stomach Series is one of my absolute favorites. It's great to do ANYWHERE. And, it can teach your body the shapes and connections it needs for so many other exercises. This is why here on the Pilates Spine Corrector it is so cool that you can do it 3 different ways! I mean, you could even argue there is a 4th way. But, I dare you to try that one. The key with this is that you find the one your body needs the most, do it and then get on your Mat and see what you learned.
Choose the variation that helps you with the most connections.
Please see the directions on how to do each of the five Ab Series exercises in the Mat playlist. You'll want to review the Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch and Criss Cross. Once you are sure you know the exercises then set up your Spine Corrector for these 3 variations.
1) On the "step": Sitting with your tail slightly off the edge of the step, press your low ribs into the barrel and pull both knees into your chest. Feel the low ribs take up space and curl the crown of your head to the ceiling. Notice if your chest drops back or your low back arches as you move.
2) Against the barrel: Place yourself sitting with your back to the barrel with your sacrum flat on the mat and your low ribs pulling back. This one is more challenging to keep your connections but also really nice for the connection of the space between the shoulder blades.
3) On top: Lay on top of the arch with your knees into your chest and your head and chest curled up. As you do your series notice if you fall side to side or lose connection to your barrel.
Be sure to check out more of my Pilates Spine Corrector exercises. I want to help you continue your Pilates Spine Corrector training!