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How to Do the Pilates Stomach Series. The Pilates Stomach Series is also known as the
“fabulous five,” because of the wonderful way the five movements tone the tummy. You
will need A mat Floor space and some flexibility. Step 1. Get into the basic pilates stance.
Lie on a mat with your chin to your chest, arms back by your ears, and feet arranged
heels together, toes two inches apart. Step 2. Do the single leg stretch. Lift your right
knee and extend your left leg out to 45 degrees. With your right hand on your right ankle and
your left hand below your right knee, pull your knee into your chest. Repeat five to
ten times on each side. If at any time your lower back comes off the mat, bring your legs
higher as you extend. Step 3. Do the double leg stretch. Lie on the mat with your chin
and knees to your chest, hands on your ankles. Take a deep breath as you release your ankles,
bring your arms back by your ears, and extend your legs straight. Step 4. Exhale as you
bring your arms around, bend your knees into your chest, and grab your ankles, ending up
in the position you started in. Repeat five to ten times. If your neck begins to hurt
at any point during these exercises, simply lower it to the mat. Step 5. Do the “crisscross.”
Lie on the mat with your legs in tabletop position (knees bent with thighs perpendicular
and shins parallel to the floor), your hands on the nape of your neck, and elbows wide.
Step 6. Extend your left leg and bring your left elbow to your right knee, keeping both
shoulders off the mat. Look behind you and hold for two counts, then switch legs (still
keeping your shoulders off the mat). Repeat once or twice on each side. Make sure your
elbow goes to your knee—not the other way around. Step 7. Do the single straight leg
stretch. Lie on the mat with your right leg extended straight up and your left leg lifted
at 45 degrees. Step 8. Grab as close to the right ankle as possible and bring your chin
to your chest. Pull your right leg towards your head twice. Repeat 5 to 10 times on each
leg. Step 9. Do the double leg stretch. Lie on the mat with your chin to your chest, your
hands on the nape of your neck, and elbows wide. Step 10. Lift both legs to 90 degrees,
then slowly lower them together until you feel your back begin to lift off the mat.
Quickly lift your legs back up and repeat 5 to 10 times. Did you know Joseph H. Pilates,
who started the pilates movement, claimed, "You will feel better in ten sessions, look
better in twenty sessions, and have a completely new body in thirty sessions."