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How To Do The Series of Five on a Mat

Pilates In The Grove / Exercise  / How To Do The Series of Five on a Mat
Series of Five

How To Do The Series of Five on a Mat

The Series of Five is a sequence of five classical mat exercises performed in consecutive order. This series is a great way to build endurance in the abdominal musculature. It also works all of the layers of the abdominal muscles in one exercise. If you are looking for a great way to give yourself an effective abdominal workout look no further! The Series of Five is a surefire way to get your abs burning. 

In this video we’re going to demonstrate how to perform this series at home or while you’re away traveling for some wonderful deep core strengthening.

 

  • Lie on the floor with your legs straight. 
  • Pull the right knee into your chest, curl your head, neck and shoulders off the ground. 
  • Float the left leg up off the mat. 
  • Begin to switch legs pulling the opposite knee into the chest, and switch, and switch, and switch. 
  • Repeat for 8 reps
  • Bring both knees back in towards your chest. We’re going to go into what we call double leg stretch. Ready? 
  • Extend both legs straight out. Inhale as you bring your hands up over the head. Circle the arms around and exhale to pull the knees back in towards your chest.
  • Again. Inhale, reach. Exhale, circle, pull back in. 
  • Repeat for 8 reps
  • Straightening both legs to the ceiling, grab onto the right calf, lowering the left leg down towards the floor. 
  • Pull the right leg into the chest keeping the left straight with two pumps then switch legs and repeat on the other side.
  • Pump, pump, and switch. Pump, pump and switch. Pump, pump and switch. Pump, pump. Repeat 8 times
  • Bringing both legs straight up to the ceiling. 
  • Bring your hands behind your neck. Interlace your fingers. 
  • Slowly lower the legs 2-3 inches towards the mat. One, two, three then lift back up towards the ceiling. 
  • Lower Two, three and lift. Repeat 8 times
  • And moving into the last one, we’re going to lower the legs down to about a 45 degree angle.
  • Going into criss-cross. 
  • Switch side to side. 
  • Pull both knees into your chest, lower the head, neck and shoulders. Lower the feet. 
  • And that series all together is called the series of five!

 

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