‘Fines Nuttin News WhattoBuy Toole AboutUs The Pilates Series of Five aason y His Nee, CEE ‘he ine sce five is popular segues of aes mat b exercises ‘ssa nar anacs te ser of five foes betwen alg az finland snes ‘Below sa quick reference forthe series of fv, Te basic instructions for ‘make them larger and be sute check the dtalledinstrvtions fr each Notes on Form ost people agree that these are some ofthe bes ab exercises of al time. Yes they ae challenging, You can modify them by nt taking your legs two low andjorkeping your head down. There ae modifitions for these ‘xerises chided inthe detailed instrctions In general se your abdominal muscles to eep your upper body i, to ‘your legs any lower than you can control te movement fram your abs and penne onthe piersares he 704298 10‘Fines Nuttin News WhattoBuy Toole AboutUs emember, excessive muscle fatigues not part of aseoh lates method ‘Single Leg Stretch ‘or the singe Jug sash eon your hark with you knees bent and gs in lable op noston (shins paral teach other ad othe lor). EEhale Lat your aoinal muses drop down toward the mat 2 yt lengthen your pie, Lengthen the bac of your neck ta ring your chin dona slightly as ifyou are hong a tennis ball been your chin and ‘lest. Use your abs to cr your upper body off he mato he Bae of your shoulder blades. This is the upper body curl for al ofthe exercises) ‘tend your right eg straight out, Pt your rght hand at your eight ane and your left hand at the inside ofthe ight knee—elbows wie, shoulders penne onthe piersares he 704298‘Fines Nuttin News WhattoBuy Toole AboutUs "hale Contine changing legs inthis fashion, performing 5 ot reps on each sde 2 Double Leg Stretch eon your back with your lps pled int yur ches to peor the oublelee sich. [Ethale: Deepen your abdominal muscle, lengthen your spine and cal ‘your upper body off the mat. Squeeze your slighty toward your chest ‘wih your hands. Inhale Moving rom your center extend your legs outa aout the height of where the cling meets the wal and extend your arms overhead in the ‘opposite dteton. The hes stays ited witha long neck an shoulders way from your eats, Keep your arms connected to your core. penne onthe piersares he 704298Ftnese Nuttin News WhattoBuy Toole 3 Single Straight Leg Stretch or his ass, leon the mat with your legs extended sralght toward che csiling Your knees can be slightly bon you hae ight hamstrings. Bale Cue your upper spine off the mat and gras the backs of your {t's not the point ofthe exercise). Inhale Bale Scissor the legs away from each other Keep them sta Jhands o pulse the leg toward you in alight stretch twice. tthe same Inhale Keep she upper body cu, bring your legs back up‘Fines Nuttin News WhattoBuy Toole AboutUs * Double Straight Leg Lower/Lift ‘To peform the double straight eg lowe, lie on your back with your legs eatended toward te ell Rotate your legs slighly out atthe hip ino ates stance Pu your hands behind your head—shoulders down, elbows wide Exhale Cur your upper spine off he mat othe bat ofthe shoulder ade Inhale: Lower yout legs toward the lor. Only goa ar as you can contr ‘the rovernent with your sbéomainal muscles and not It your back pel sp off the mat small rove sie, hale Use your abs to bring your legs back up, § to 10 rps. penne conthepnersares hie 704298‘Fines Nuttin News WhattoBuy Toole AboutUs For cis cuss, le on dhe mat wth yout legs in table op postin. Place your hands behind your head, shoulders down and elbows wide. hale: Cur your upper body off the mat. Inhale [hale Extend your right eg as you rotate your ribcage tothe ght. The bows stay wide as you bring your left armpit rowerd your rght knee ‘Tum you taro lite mare wih a smal pulse as you continue to exhale Inhale Return to center, [hale Fate the left leg and rtatethe torso athe et, 5 t0 10 reps each side Relate: How to Engage Your Cone penne onthe piersares he 704298‘Fines Nuttin News WhattoBuy Toole AboutUs ‘That was an intense ab workout with lot of fora flexion, eis smportant to counter that with a back extension exercise and perhaps 3 ‘pextension excise a wel ‘You cold asa peor: san ‘Swimming ‘Standing lunge Read Next Low i tstch Your Abs fr Optimal Cone necosy Source © Py Margucite ae,t ‘Margot gels reac tr nd expend ctu ‘wellness and ite och who hare acing Pate fr marth penne onthe piersares he 704298Related Articles IMan doing situps outdoors “Try This 30-Minute Abs Workout to increase Your Core Strength 10 Eesential Stretches for the Knee ‘Fines Nuttin News WhattoBuy Toole AboutUs 16 Cool Down stretches to ‘Add to Your workout Routine woman doing hip thruster 17 Glute eolation Exercises You Need to Try Today penne onthe piersares he 704298 Home Circuit Workout ‘with Ball, and, and Pilates Ring [All About the Abdominal Muscles Biboubie straight Leg Stretch How to Do Double Leg Litt inplates rworan performing a basle 17 essential Hip Flexor Strotchos‘Fines Nuttin News WhattoBuy Toole AboutUs Broverse plank woman reveaing siastasis Whip stretch woman on yous mat doing 2 9 Bost Hamstring 6 Exercises to Help Heal ‘7 Best Hip Flexor Exercises 10 Lower Ab Exercises fora Exercises for stinger Legs Diastasis Reet, ‘Stronger Care Beingle eg stroten wvoman doing swimming pose LiPlank couple working abs in tving How to Do a Single Leg ‘5 Must-Do Pilates Moves 20-Minute Core Workout Simple Beginner Ab Day Stretch in Plates: Proper fora Creat Butt Workout Form, Variations, and Common Mistakes penne onthe piersares he 704298Daily Healthy Eating and Fitness Tips to Your Inbox Enter your emai 18 ue Follow Us OS IER, vonwon spate acs wasn poten penne onthe piersares he 704298 verywell fit News Whatto Buy Toole About Us