Abdominal Series 3 Variations on the Spine Corrector

The Ab Series teaches your body the many shapes and connections it needs for most of the Pilate exercises. Challenge your connections on the Spine Corrector.

  • Author: Lesley Logan
  • July 3, 2020
Home  »  Pilates Spine Corrector Exercises | Free Tutorials   »   Abdominal Series 3 Variations on the Spine Corrector
Abdominal Series 3 Variations on the Spine Corrector - Online Pilates Classes
Abdominal Series 3 Variations on the Spine Corrector - Online Pilates Classes
  • Difficulty: Intermediate
  • Equipment Needed: Spine Corrector (I love using the spine corrector - Clara Step Barrel.)
  • Reps: 3-5 of each exercise
  • Warning: May not be ideal for some back or neck issues.
  • Questions: Contact us here

Abdominal Series 3 Variations on the Spine Corrector

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!

By Lesley Logan

Lesley Logan, NCPT, is the founder of OnlinePilatesClasses.com, the first free online catalogue of Pilates exercise tutorial videos, where you can also find weekly online mat classes and workshops. When not teaching from her studio in Los Angeles, Lesley can be found traveling the world leading Pilates retreats, or offering Pilates business coaching to studio owners and other instructors through her private mastermind group. Connect with Lesley on instagram @lesley.logan or through the contact page on this site.

Loving this Pilates exercise tutorial? Take weekly online Pilates mat classes with Lesley Logan.
Enjoying Lesley's teaching style? Willing to travel? Explore the world while maintaining your practice by joining Lesley on a Pilates retreat.

Disclaimer: Some of the links in this article are “affiliate links”, a link with a special tracking code. This means if you click on an affiliate link and purchase the item, we will receive an affiliate commission. The price of the item is the same whether it is an affiliate link or not. Regardless, we only recommend products or services we believe will add value to our readers. By using the affiliate links, you are helping support our Website, and we genuinely appreciate your support. By watching this video, you agree to our Terms and Conditions, which you can read here:https://opc.me/tc

Leave a comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

vt opc flashcard flash sale

The owner of this website has made a commitment to accessibility and inclusion, please report any problems that you encounter using the contact form on this website. This site uses the WP ADA Compliance Check plugin to enhance accessibility.

SUCH A TEASE

ONLINE MAT & REFORMER PILATES CLASS DESCRIPTIONS:

Teaser is probably one of the most photographed exercises in Pilates. Which makes people think it's a "peak pose." But, it's anything but! It's simply another layer to your Pilates practice. This week we will acknowledge how each exercise contributes to your ability to do Teaser (someday) and then how Teaser teaches you where to get curious in your practice.

On the Mat we will use light weights for one round of Teaser as they can be helpful for those still adding into their practice.
No props on the Reformer.

See you in class,

xx~LL

MAT EQUIPMENT NEEDED: Your awesome self, light weights and a Mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self and a Reformer!

>> Wondering what reformer I’m using? You can find out more here.

UP, UP, & AWAY

ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

We are all going to feel like Super Humans after this month!!

Whenever I’m in a hard exercise (for me) where I’m holding myself up with my arms and reaching my legs away I picture myself with super human strength!!! I can do ANYTHING! It makes me smile and helps me stay STRONG.

This month our exercise is Up Stretch and when you think about it - reaching your legs away and staying strong over the carriage may feel a lot like flying!

We’ll be focusing on stabilizing our strong cores while staying equally balanced in our arms and legs. We are giving you some amazing building blocks by merging strength and stretch in all directions. You are going to get a little bit of everything that you can use to connect to your Up Stretch (and even your Roll Up and Knee Stretches Off).

Chair: Please have a foam roller and a balance pad available. We are going to challenge your balance safely.

xx-LL

STRONGER THAN YESTERDAY

Online Mat & Reformer Pilates Class Descriptions:

It's tempting to focus so much on what we weren't able to do in our workout that day. But, how often are we considering what new connections we had compared to yesterday or the last time we moved? In this week's workout, we are vibing with Britany and focusing on the strength we have today compared to yesterday. And not letting things get in our way!

This week, remember, if you can't do something yet let's replace it with something that you can do!

Props: No specific props. But, please bring anything that you usually use to find your connections!

See ya in class,
xx~LL 💋

MAT EQUIPMENT NEEDED: Your awesome self, and a mat!

>> Wondering what mat I’m using? You can find out more here.

REFORMER EQUIPMENT NEEDED: Your awesome self, and a reformer!

>> Wondering what reformer I’m using? You can find out more here.

FROGS & CIRCLES & LONG SPINE, OH MY!

Online Mat & Reformer Pilates Class Descriptions:

What do these three things have in common?

They are great examples of how we can change leg position or the action of our legs to either connect us more to our center or challenge our connection!

In this week’s class, we’ll focus on what happens when our legs are in frog position vs long legs vs making circles with our legs. If something isn’t feeling quite right, we can explore how might we change it slightly to be more connected to our bodies.

Props:
Mat - small ball
Reformer - small ball, wedge, pole

See you in class,
Rachel

    MAT EQUIPMENT NEEDED: Your awesome self, small ball and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, small ball, wedge, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    ANCHORS AWEIGH!

    Online Mat & Reformer Pilates Class Descriptions:

    Anchors Aweigh is often misspelled as Anchors Away! Did you know this? And did you know this - The expression anchors aweigh means all the anchors are clear of the sea bottom, and the ship begins its voyage. So, I actually thought I was being clever when I changed it to Anchors Aweigh because I want to use the 1 lb weights as a prop. Also, I want to use this theme to bring focus and clarity during each exercise about what's not moving vs. what is moving. And really keeping what’s not supposed to move as still and stable as can be. May be harder than you think to do, so let’s have fun with it! Think of it as a game.

    Mat prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)
    Reformer prop: 1 lb weights (water bottles or soup cans as substitutions ) + pole (dowel/broomstick/swiffer as substitutions)

    See you in class,

    Christine

    MAT EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, 1 lb weights, pole and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.

    LOOK MA, NO HANDS!

    Online Mat, Reformer, Cadillac & Wunda Chair Pilates Class Descriptions:

    We’re going to focus on the muscles that help us get up/down to a chair, toilet, in/out of a car, and to the ground without the use of our hands to help.

    As we age, we can lose strength, flexibility, mobility in these leg and core muscles which results in us using our arms and hands to get up and down.

    Let’s keep these bodies as young as we can by practicing getting up and down with only our legs, our center, and our strong back.

    Reformer: No props needed
    Cadillac/Tower: Reformer box
    Mat: Theraband
    Chair: No props needed

    See ya in class,

    xx-LL 💋

    HANG 10

    ONLINE MAT, REFORMER, CADILLAC & WUNDA CHAIR PILATES CLASS DESCRIPTIONS:

    Grip strength as well as upper body strength plays an important role in so many different exercises throughout the mat and all apparatus. Our grip can influence the connection from our wrists - to our arms - to our back. And building strength in our chest and upper back can help us connect more to our center in every exercise.

    All month long we’ll explore the feeling, the strength, and the position of our hands and upper body to see how our exercises change with a little extra focus. We’ll also play with ways to gain more strength and awareness in our chest and upper back to create even more connections to the exercises.

    Props:
    Chair - short pole* and a foam roller for balance
    *A thicker pole or roll down bar size might feel nice, but no worries you’ll find your connections no matter what you have on hand!
    Mat: a pole
    Reformer: No props needed
    Cadillac: No props needed

    See ya in class,
    xx-LL 💋

    I LOVE ROCK & ROLL UP

    Online Mat & Reformer Pilates Class Descriptions:

    Finding some love for Roll Up and Open Leg Rocker isn't easy! But, these two exercises unlock the potential for so many other exercises. And what we don't like we often need. So, let's dive into what we need to rock our Roll Ups and Open leg Rockers and see how that changes the rest of our practice in the meantime.

    Mat: Magic Circle, Pole or Theraband
    Reformer: have your shortbox pole near by

    xx~LL

    MAT EQUIPMENT NEEDED: Your awesome self, Magic Circle, Pole or Theraband and a mat!

    >> Wondering what mat I’m using? You can find out more here.

    REFORMER EQUIPMENT NEEDED: Your awesome self, short box and a reformer!

    >> Wondering what reformer I’m using? You can find out more here.