Try This: Series of 5

The classic Pilates Series of 5 is a core workout you can do anywhere!

Why you need to be doing the Pilates Series of 5

The Fab 5! If you’ve taken my class before, you know that I love this simple series as a warmup and core strengthener. It seems easy enough, but done in sequence without stopping, the Pilates Series of 5 will get your abs burning in just a few minutes, making it the perfect exercise routine you can literally do anywhere. If done several times a week, you can develop great core strength in just five to 10 minutes a day!

How to Perform the Pilates Series of 5

Do 10 to 12 reps per exercise, then rest 1 minute and repeat.

Exercise 1: Single Leg Stretch

Lay on your back. Legs come to table top. Lift head, neck and shoulders looking toward your thighs. Reach one leg out and then the other guiding the knee in with the hands. Inhale leg away and exhale as you alternate.

Exercise 2: Double Leg Stretch

Legs at table top. Lift head, neck and shoulders look towards your thighs. Hands come to your temples. Reach both legs and arms out. Circle arm around and hug the knee in.

Exercise 3: Scissors

Legs to the ceiling. Lift head, neck and shoulders and look towards your thighs. Grab behind the right leg and lower the left leg towards the floor only as low as you can keep the pelvis square to the ceiling. Pull the leg toward you and exhale. Inhale switch.

Exercise 4: Lift and Lowers

Legs to the ceiling, toes turned out laterally, heels together. Hands behind the head, look towards the thighs. Inhale lower both legs away for midline only as far as you can maintain your low back on the floor. Exhale flatten the belly and raise the legs to the ceiling.

Exercise 5: Criss Cross

Legs come to table top. Hands behind head, elbows out wide, lift head, neck and shoulders, look toward your thighs. Reach one leg out as you rotate and bring your underarm towards the opposite knee. Inhale leg away and exhale as you alternate.

Modification: Leave your head down; when reaching legs out, reach them more toward the ceiling to help protect the low back.

Staff-Page-Amy

Amy Federman is a certified Pilates and TRX instructor at ABC Pilates in Laguna Niguel, California. Amy found her passion for Pilates eight years ago; her desire to teach was ignited by the fantastic results she achieved for herself both physically and mentally. She is committed to the teachings of Joseph Pilates and the rewards that come with the discipline. As a mom of two, Amy says she appreciates the total body workout that Pilates can provide in just an hour.

Click here to learn more about Amy and the other ABC Instructors.

OUR CLIENTS SAY IT BEST...

I joined ABC looking for a yoga studio but found pilates was more of my speed. This is not just a place to exercise but an environment where friends come together to get fit, healthy, and happy.
I love the instructors who take good care of everyone. I always get the best encouragement possible! I also like the small class sizes for anything from yoga and pilates to Zumba and TRX.
Thanks, ABC Fitness Studio, for making being healthy fun!

— Candice D.

When my wife convinced me to try ABC Fitness, little did I know it would become an almost daily fixture in my life.
I enjoy multiple classes weekly and each is very special in approach to strength, balance, core, flexibility, and overall fitness. Feeling better and stronger physically leads to more enjoyment in all activities.
I feel stronger and fitter and look forward to continuing to rely on ABC Fitness as an integral part of my life.

— John T.

I’ve been doing pilates for almost 3 years now, and I feel stronger and have improved functionally in my daily activities
I was recommended by my physical therapist when I was a patient with many joint problems. My PT thought Pilates would help me, and it did!
I feel stronger, and have a better tone, range of motion, and a stronger core. I can get up from a low sofa with less effort now as my core plus legs are stronger; I owe all these improvements to Pilates. My teacher is patient and kind, always helpful — thank you!

— Surinder B.

ABC has a great variety of group classes, which allows me to take multiple classes and challenge my body in different ways. It keeps the workouts fun and interesting. It helps me reduce stress and keeps me strong!

— Natalie M.

I certainly enjoyed the Pilates session with Charlotte — it provides some pain relief, increased flexibility, and makes me want to be more active.

— Joni

I have been with ABC for about 7 years, and its biggest benefit has to be no more lower back pain and much more flexibility. Love it here!

— Mike P.

I love ABC Fitness!!! Over the years, I’ve worked out at many places, but this is the first one I absolutely love — so much so that I usually come 7 days a week! What is so special are the small classes that mean lots of individual attention, the extraordinarily knowledgeable instructors, and the nice variety of classes. It has been a huge benefit to my well-being.

— Linda T.

My balance has definitely improved, and I feel stronger. The ABC classes are wonderful! Zumba has always been a joy. Great to dance, dance, dance!

— Brenda

ABC has helped me heal from knee surgery. The classes and teachers are amazing! It is a very welcoming and friendly studio.

— Helene C.