Pilates on Fifth Video Podcast

EP 131: Half Roll Down with the Mini Body Bar (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 11 Nov 2009 19:04:18 +0000

Half Roll Down with the Mini Body Bar is a variation of original Pilates exercises that helps strengthen the abdominal muscles and increases the flexibility of the spine. Be sure to choose a bar that is not too heavy (we use four pounds) as you do not want to over-challenge the shoulder girdle stabilizers! Adding [...]

EP 130: Side Bends on the BOSU (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 05 Nov 2009 18:42:32 +0000

Side Bends on the BOSU is a variation of the original Pilates exercise Side Bends on the Arc Barrel. This exercise strengthens the core as you stabilize side lying on the BOSU and targets and tones the oblique abdominal muscles. Your waist will shrink and your core strength will improve! Please visit www.PilatesOnFifth.com (for more [...]

ポー・デイ・ブラ・オン・ボス

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 04 Nov 2009 03:14:53 +0000

Click to Play Port de Bras #1

ハムストリング・カールズ・ウィズ・ストレッチバンド

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 04 Nov 2009 02:59:59 +0000

Click to Play

EP 129: Port de Bras on BOSU (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 29 Oct 2009 16:18:30 +0000

Port de bras on the BoSU is a variation of the original Pilates exercise of the same name on the Arc Barrel. Articulating the spine through flexion and extension helps increase flexibility of the spine while targeting the abdominal muscles more than the typical “crunch!” The added instability of the BoSU triggers the deep stabilizers [...]

EP 128: Hamstring Curls With Band (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 21 Oct 2009 16:40:38 +0000

Hamstring Curls with Band is a variation of original Pilates exercises on the reformer. This exercise strengthens the hamstrings and tones the back of the legs. Be sure to keep glutes engaged and your abdominal muscles pulled in tightly to support your lower back. Don’t let your hips lift off the mat as you bend [...]

EP 127: Half Swan with Foam Roller (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 14 Oct 2009 18:13:42 +0000

Half Swan with the Foam Roller is a variation which facilitates extension of the spine to make original Pilates exercises like Swan Dive and Breaststroke easier. Be sure to activate your shoulder girdle stabilizers so that stress does not creep into your neck and shoulders! Half Swan with the Foam Roller strengthens the erector spinae, [...]

EP 126: Lower and Lift with Small Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 13 Oct 2009 18:30:37 +0000

Lower and Lift with the Small Ball is a variation of the original Pilates exercise “Lower and Lift” on the barrels. This exercise targets the lower fibers of the abdominal muscles to tone and tighten while protecting the lower back. The instability of the ball further challenges the core stabilizers so you’ll get a strong [...]

EP 125: Roll Up with the Mini Body Bar (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 30 Sep 2009 18:44:04 +0000

Roll Up with the Mini Body Bar is a variation on the original Pilates exercise “Roll Up.” Using the Mini Body Bar can help individuals with tight lower backs roll up sequentially and smoothly through the spine, although its use does require more shoulder girdle stability. Mini Body Bars come in a range of weights, [...]

EP 124: Toe Taps with Foam Roller (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 22 Sep 2009 19:39:47 +0000

Toe Taps with the Foam Roller is a great preparation for all original Pilates exercises as it strengthens the core and flattens the abdominal muscles. Changing the place of the hands on the floor can make it easier or harder, so be sure to challenge yourself! Keep the abdominal muscles drawn in for [...]

EP 123: Side Bends on Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 15 Sep 2009 16:13:04 +0000

Side Bends on the Ball is a variation on the original Pilates mat exercise Side Bends. This version is easier on the shoulder girdle, but because the ball adds instability, the core is challenged greatly here! Be sure to use the strength of your legs to help stabilize your torso and Side Bends on the [...]

EP 122: Seated Circles on the Stability Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 10 Sep 2009 03:34:28 +0000

Seated Circles on the Stability Ball targets the deep stabilizers of the lumbar spine and activates the core. Range of motion can be modified to make it easier or a bit more challenging according to your clients’ needs. Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for store) and Click HERE for [...]

EP 121: Plank Leg Lifts on Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 02 Sep 2009 19:34:33 +0000

Plank Leg Lifts on the Ball prepare the core stabilizers for original Pilates mat exercises such as Leg Pull Front and Push Up. By varying the position of the ball, you can make the exercise easier (if the ball is under the thighs) or harder (if the ball is under the shins). This exercise strengthens [...]

EP 120: Heel Squeeze with Ring (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 27 Aug 2009 03:49:04 +0000

Heel Squeeze with the Pilates ring strengthens the gluts and hamstrings to prepare you for original Pilates exercises such as Swan Dive and Double Leg Kick. By pulling the abdominal muscles in while lying on your stomach, you’ll protect your lower back and tone your abs simultaneously. We call this exercise the anti-gravity [...]

EP 119: Rolling Like a Ball with Small Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 20 Aug 2009 04:31:35 +0000

Rolling Like a Ball with Small Ball is a variation of the original Pilates exercise Rolling Like a Ball. Using the ball facilitates proper execution of the exercise and a deeper contraction of the abdominal muscles. You will tone the abs…and have some fun! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com [...]

EP 118: Shoulder Bridge with Pilates Ring (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Mon, 10 Aug 2009 21:11:46 +0000

Shoulder Bridge with the Pilates Ring is a variation of the original Pilates exercise Shoulder Bridge. This version targets the inner thighs more, so you will sculpt both the backs of your legs (hamstrings and gluteus maximus) and the inner thighs. As always, don’t forget to hold your abs in too! Please visit [...]

ActivCore FEX Intro (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Mon, 10 Aug 2009 19:40:37 +0000

ActivCore FEX (Functional Exercise) is a dynamic new core training system featuring the Redcord system from Norway. Pilates fans will love this unigue strength training system which features controlled instability so that the core muscles and surrounding muscles work in perfect harmony and synergy: supreme neuromuscular training! ActivCore has been used successfully [...]

EP 117: Breast Stroke on Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 06 Aug 2009 19:55:44 +0000

if (typeof(player) != \\'undefined\\' && player instanceof PokkariQuicktimePlayer) { document.write(" “); } Breast Stroke on the Ball is a variation of the original Pilates exercise Breast Stroke. Performing this exercise on the ball requires more core stability and balance than the mat version, so be careful not to push into the ball with your abdominal muscles [...]

EP 116: Elbow Scoop Froggies (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 28 Jul 2009 19:27:38 +0000

Froggies in the elbow scoop position is a variation of original Pilates reformer and barrel exercises. The key to success in this position is not allowing your body to relax! Be sure to press your elbows into your mat and lengthen your spine away from your sacrum while hollowing out your abs! [...]

EP 115: Banana Split (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 24 Jul 2009 18:26:15 +0000

Banana Split: The Banana Split is a combination of the original Pilates exercises Side Lying Scissors (usually performed on the barrels) and Side Leg Lift Series #3, which we call the banana! This exercise tones and strengthens the abdominal muscles, especially the obliques, and sculpts long, lean legs! Please visit www.PilatesOnFifth.com (for [...]

EP 114: Push Up on the Stability Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 14 Jul 2009 19:31:39 +0000

Push Up on the Stability Ball is a variation of the original Pilates exercise Push Up. Depending on the placement of the ball, push ups on the ball can be easier on the lower back than regular push ups, which is a great way to increase core strength. All versions of push ups on the [...]

EP 113: Obliques Roll Back with Small Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Sat, 11 Jul 2009 00:57:02 +0000

Obliques Roll Back with the Small Ball can be done two ways: the first way targets the adductors which can help intensify the work in the abdominal muscles, and the second way challenges the abdominal muscles by lifting the arms overhead. Both are a variation of the original Pilates exercise Obliques and are a great [...]

EP 112: Side Lying Clam & Book (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 02 Jul 2009 19:29:45 +0000

The Side Lying Clam and Book with the Exercise Band is derived from original Pilates reformer exercises. These exercises target the outer thighs and the buttocks to help lift your buttocks and keep you looking great in all the latest fashions! Make sure you adjust the band to get maximum range of motion AND maximum [...]

EP 111: Push Up with BoSU (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 24 Jun 2009 21:21:53 +0000

if (typeof(player) != \\'undefined\\' && player instanceof PokkariQuicktimePlayer) { document.write(" “); } Push Up with the Bosu is a variation of the original Pilates exercise Push Up. Because the BoSU (which stands for Both Sides Up) adds instablility, the shoulder girdle, the core and the abdominal muscles are greatly challenged! As always, if you feel your [...]

EP 110: Hip Roll using Stability Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 16 Jun 2009 20:27:33 +0000

Hip Rolls using a stability ball challenges the core and strengthens the hamstrings and glutes. The instability of the ball targets the deep muscles of the spine to increase core strength, while toning the backs of the legs…particularly the stubborn “top of the back of the thighs” region! If you have a tendency to cramp [...]

EP 109: Spine Twist with the Stretch Band (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 09 Jun 2009 21:17:18 +0000

Spine Twist with the stretch band (or exercise band, same thing!) is a variation on the original Pilates exercise Spine Twist. Adding the band enables proper execution of the exercise when the band is around the base of the scapula (you can’t overuse your arms) and targets the arm muscles when around the feet. Both [...]

EP 108: Side Leg Lift Series #1 on Bosu (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 03 Jun 2009 02:49:56 +0000

The Side Leg Lift Series is an original Pilates exercise that targets the muscles of the inner and outer thighs. Performing this exercise on the Bosu challenges core stability and balance to increase core strength and tone the muscles of the torso. You’ll experience flatter abs and more shapely legs in no time! Please visit [...]

EP 107: Marching on Stability Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 28 May 2009 00:34:11 +0000

Marching on the Stability Ball is an excellent warm-up exercise for any classical Pilates, original Pilates or contemporary Pilates routine. The instability of the ball helps activate the core and is far more challenging then it looks! Perform this exercise very slowly for maximum effect: fast marches are much easier! Please visit [...]

EP 106: One Leg Circle with Small Ball (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 19 May 2009 20:13:56 +0000

This challenging version of the original Pilates exercise One Leg Circle targets the core and increases strength and flexibility of the hamstrings. Be sure to modify your range of motion as necessary to maintain control given the instability the ball adds! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for store) and [...]

EP 105: Kick Back with Band (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 12 May 2009 20:50:10 +0000

Kick Back with Band simulates original Pilates exercises on the reformer with its use of tension to work the gluteus maximus and the hamstrings. Be sure to keep the abs pulled in to support the lower back and flatten the abdominal muscles. Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for store) [...]

EP 104: Marching (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 07 May 2009 21:37:50 +0000

Marching is a derivation of the original Pilates exercise Single Leg Stretch with more of a focus on hip extension of the outstretched leg while maintaining an imprinted position. Marching tones the abdominal muscles, strengthens the hip extensors and flattens the abs! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for [...]

EP 103: Knee Sways (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 29 Apr 2009 03:56:05 +0000

Knee Sways are a great warm-up exercise for any original Pilates, classical Pilates or contemporary Pilates workout. This exercise tones the abdominal muscles — especially the obliques — and challenges stability of the spine in rotation. Make to only lower the legs as far as stability can be maintained! Please visit www.PilatesOnFifth.com (for more [...]

EP 102: Suspension Bridge (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 22 Apr 2009 20:37:46 +0000

Suspension Bridge is a variation of the original Pilates exercise Shoulder Bridge. This variation challenges stability of the pelvis and strengthens the hip extensors, particularly those of the side supporting you. Suspension Bridge tones the back of the legs, strengthens the core and flattens the abdominal muscles. Please visit www.PilatesOnFifth.com (for more info), [...]

EP 101: Yawning Cat (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 14 Apr 2009 21:34:28 +0000

Yawning Cat is a variation of the Cat Stretch, part of a great warm-up for any Pilates class. The Yawning Cat adds rotation of the spine to increase flexibility and stretch the muscles of the chest and back. Be sure to keep the abs engaged to prevent the back from arching! Please visit [...]

EP 100: Double Leg Stretch with Obliques (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 07 Apr 2009 21:40:04 +0000

Double Leg Stretch with Obliques is a variation on the original Pilates exercise Double Leg Stretch. By adding rotation into the classical Pilates exercise, you can target the obliques more and shrink your waist! This is our 100th podcast, so thanks for watching everyone!! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more [...]

EP99: Teaser Roll (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 31 Mar 2009 20:19:16 +0000

Teaser Roll is a challenging variation on the original Pilates exercises Teaser, Side Leg Lift Series and Swimming. This exercise requires tremendous core strength, balance, control and targets the muscles of the abdomen and the back. Energizing the legs as well will help you perform this exercise. Please visit www.PilatesOnFifth.com (for more info), [...]

EP98: Elbow Scoop with Obliques (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 25 Mar 2009 17:54:01 +0000

Elbow Scoop Obliques combines the original Pilates exercises Hip Twist and Obliques to deliver this great exercise that strengthens the abdominal muscles and shrinks the waist! Be sure to extend the knee fully every time you straighten the leg so that you’ll tone the muscles of the legs too. Please visit www.PilatesOnFifth.com (for more [...]

EP97: Push Up Knee Stretches (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 17 Mar 2009 21:11:57 +0000

Push Up with Knee Stretches is a variation of both the original Pilates exercise Push Up and the Pilates reformer exercise Knee Stretches. Push Up with Knee Stretches challenges core strength and shoulder strength. Be sure to focus on pulling your abs throughout the exercise to get flatter abs too! Please visit www.PilatesOnFifth.com [...]

EP96: Glider 2 (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 12 Mar 2009 02:25:39 +0000

Glider 2 is a combination of many original Pilates exercises, mainly Swan Dive and Double Leg Kick. The exercise strengthens the muscles of the back and tones the gluteus maximus and hamstrings. Be careful not to over-extend and over-rotate the neck! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for [...]

EP95: Push Up with Arm Lifts (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 05 Mar 2009 19:44:06 +0000

Push Up with Arm Lifts is a variation on the original Pilates exercise Push Up. To challenge stability and strengthen the core, alternate lifting one arm and then the other without shifting weight! Don’t worry, we all shift weight a bit, but by trying not to, you’ll target the core musculature of the [...]

EP94: Elbow Scoop Single Leg Stretch (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 24 Feb 2009 21:22:47 +0000

Elbow Scoop Single Leg Stretch is a combination of the original Pilates exercise Single Leg Stretch and the modified version of Hip Twist. This exercise tones the abdominal muscles and strengthens the core. Focusing on extending the legs full with every move sculpts long, lean leg muscles as well! Please visit www.PilatesOnFifth.com (for more info), [...]

EP93: Kick Back with Band (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 17 Feb 2009 20:26:06 +0000

Kick Back with Band adds some resistance to your Pilates routine so you can get more thigh and butt toning work out of original Pilates! Keep in mind that the resistance of the band can be modified by the color of the band you choose AND where you hold the band. This exercise [...]

EP92: Tree-zer (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 10 Feb 2009 21:48:12 +0000

The Tree-zer is a variation of the original Pilates mat exercise Teaser and the original Pilates reformer exercise the Tree. You’ll strengthen and tone the abdominal muscles, increase flexibility and lengthen the muscles of the back. Enjoy! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for store) and www.UltimatePilatesWorkouts.com (for more videos). Click HERE [...]

EP91: Elbow Scoop Toe Taps (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Mon, 02 Feb 2009 19:42:15 +0000

The Elbow Scoop Toe Taps is a variation on the original Pilates exercise Hip Twist. This exercise also helps individuals achieve the Pilates scoop whereby the abdominal muscles are pulling in to create a rib to hip connection with a long lower back. This exercise tones and flattens the abdominal muscles and shrinks the waist! [...]

EP90: Side Kneeling Bicycle (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 29 Jan 2009 05:59:51 +0000

Side Kneeling Bicycle is a variation on the original Pilates exercise Side Kick Kneeling. Adding a bend of the knee for the bicycle motion further challenges both stability of the torso in neutral and proper knee and hip alignment. Side Kneeling Bicycle increases core strength and tones your legs and butt! Please visit www.PilatesOnFifth.com (for [...]

EP89: Hundreds with Beats (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 23 Jan 2009 06:30:41 +0000

Hundreds with Beats is a variation on the original Pilates exercise Hundreds, with inner thigh toning leg beats thrown into the mix! As the legs cross, the arms move gently towards and away from the body to keep the arm movement consistent with the leg movement. You’ll tone your abs, inner thighs and [...]

EP88: Glider (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 13 Jan 2009 21:04:41 +0000

Glider is a variation of the original Pilates exercise Swan Dive. It challenges the core and the extensors of the spine as the arms are now reaching out to the sides like a Glider plane. So for all of you who rely on your arms too much for your Swan Dives, this exercise [...]

EP87: Side Press Up (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 06 Jan 2009 21:28:12 +0000

Side Press Up is a variation of the original Pilates exercise Side Leg Lift Series. This exercise targets the obliques and is great for flattening your abs and shrinking your waist line. Adding a lift of the leg also tones the muscles of the hip and thigh! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for [...]

EP86: Scissors with Obliques (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 30 Dec 2008 22:12:12 +0000

Scissors with Obliques is a variation on the original Pilates exercise Scissors. By adding rotation of the torso, the exercise targets the obliques even more while remaining an excellent exercise for toning the muscles of the legs and increasing flexibility! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for store) and www.UltimatePilatesWorkouts.com (for more videos). Click [...]

EP85: Windmill in the Air (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 23 Dec 2008 22:38:15 +0000

Windmill in the Air is a variation of the original Pilates exercises Scissors in the Air and Bicycles in the Air. We’ve added Windmill in the Air to challenge core strength and stability. The Windmill occurs on the barrels in the classical Pilates repertoire, so now you can increase core strength, increase range [...]

EP 84: Butterfly (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 16 Dec 2008 20:32:34 +0000

Butterfly is a variation of the original Pilates exercise Roll Over. Butterfly challenges the core and strengthens the abs even more than Roll Over by adding a leg circle to the mix! You’ll also tone the muscles of your legs as you flatten your abs! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for [...]

EP 83: Seesaw (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 09 Dec 2008 20:39:19 +0000

Seesaw is a variation of the original Pilates exercise Double Leg Stretch. This exercise challenges abdominal strength and strengthens the core as you work both the upper and lower fibers of the abdominal muscles. Though it is tempting to use momentum here, DON’T!!! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for store) and www.UltimatePilatesWorkouts.com [...]

EP 82: Teaser with Infinity (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 02 Dec 2008 22:58:36 +0000

Teaser with Infinity is a variation of the classical Pilates exercise Teaser. The legs and arms trace the outline of the infinity sign (or a sideways figure eight….but inifintiy is a much better image!), moving in small circles oppostie one another. Teaser with Infinity strengthens your abs, increases core strength and improves balance. Please [...]

EP 81: Push Up w/ Roll Down, One Leg (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 25 Nov 2008 19:55:34 +0000

Push Up w/ Roll Down, one leg is a variation of the original Pilates exercise Push Up. In this variation, stabilization is challenged as everything occurs on one leg! So you’ll strengthen your core and tone your arms, butt, back and legs all at the same time! Please visit www.PilatesOnFifth.com (for more info), [...]

EP 80: Shoulder Bridge Challenge (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 18 Nov 2008 20:02:25 +0000

Shoulder Bridge Challenge is a variation of the classical Pilates exercise Shoulder Bridge. By changing the position, the hip extensors are targeted more and the shoulder girdle stabilizers are challenged. You will flatten your abs, tone your legs and bum and strengthen your core! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for store) [...]

EP 79: Control Balance (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 11 Nov 2008 19:13:38 +0000

Control Balance is an original Pilates exercise that challenges abdominal strength and helps tone and flatten the abs! Be sure to keep your weight balanced between your shoulder blades, not on your neck and head! You’ll target your abdominal muscles more by staying off of your head! Please visit www.PilatesOnFifth.com (for more info), www.Shop.PilatesOnFifth.com (for [...]

EP 78: Revolving Plank (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 04 Nov 2008 20:31:31 +0000

Revolving Plank can be considered a hybrid of the classical Pilates exercises Leg Pull Front and Side Bends! You’ll strengthen your core as you stabilize your body in long plank and side plank positions. This is a great exercise for toning the abdominal muscles, the leg and butt muscles and the arm muscles. Basically, every [...]

EP 77: Windmill (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 28 Oct 2008 19:26:11 +0000

Windmill is a variation of the classical Pilates exercise Scissors. In the original Pilates repertoire, Windmill occurs on the arc barrel, so for those who want to challenge their abdominal strength and stability, it is a great Pilates mat exercise! Be sure to concentrate on stability of the pelvis first before focusing on [...]

EP 76: Push Up with Roll Down (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 21 Oct 2008 22:05:42 +0000

Push Up with Roll Down is an original Pilates exercise that works the entire body, flattening the abs, strengthening the core and toning the arms. Don’t forget about the role of your legs and butt muscles in stabilizing the pelvis while doing push ups! Please visit www.PilatesOnFifth.com and www.Shop.PilatesOnFifth.com. Click HERE for class schedule. Flash video [...]

EP 75: Side Body Twist (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 14 Oct 2008 17:55:42 +0000

Side Body Twist is an original Pilates exercise that occurs on the Cadillac and the Chair — and we’ve just made a mat version of it! Side Body Twist will strengthen and tone the abdominal muscles, especially the obliques, and increase core strength. Timing is important in this exercise, so don’t give up [...]

EP 74: Core Strength Test! (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 07 Oct 2008 20:25:19 +0000

Do you think your core is strong? Then take this 3 minute core strength test with us! This test was designed by a man named Brian Mackenzie, a senior athletics coach in the United Kingdom, and we like to call it the core challenge test because it is extremely challenging! You’ll feel [...]

EP 73: Teaser with Legs Lowering and Lifting (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 30 Sep 2008 17:48:58 +0000

This version of the original Pilates exercise Teaser challenges core strength, abdominal endurance and balance. Be careful not to lower the legs too much, as this could jeopardize the safety of the lower back. Keep your abdominal muscles pulled flat to the front wall of the spine and don’t let the abs pop [...]

EP 72: Boomerang (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 26 Sep 2008 20:12:02 +0000

Boomerang is an original Pilates workout that challenges…everything! Core strength, balance, leg and abdominal strength will all be tested as the exercise takes you from seated flexion to inversion to Teaser position! You will tone your abdominal muscles and build core strength in no time with Boomerang! Visit www.PilatesOnFifth.com and www.Shop.PilatesOnFifth.com for more info. Click [...]

EP 71: Side Kick Kneeling (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 17 Sep 2008 16:03:15 +0000

The Side Kick Kneeling is an original Pilates exercise that challenges stability of the spine in neutral. This exercises strenthens and tones the abdominal muscles, sculpts the muscles of the legs and increases core strength. Visit www.PilatesOnFifth.com and www.Shop.PilatesOnFifth.com for more info. Click HERE for class schedule. Click to play

EP 70: The Swan Dive Rocking (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 09 Sep 2008 17:08:09 +0000

The Swan Dive Rocking is the original Pilates Swan Dive exercise as Pilates himself designed it! All of the previous Swan Dives have led up to this one. The challenge lies in maintaining even extension of the spine throughout the exercise and using the erector spinae, the hip extensors and the breath to [...]

EP 69: Scissors in the Air (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 02 Sep 2008 22:44:23 +0000

Scissors in the Air is a classical Pilates exercise that strengthens the core and tones the back of the legs, the butt and the abdominal muscles. Focusing on the leg that is reaching into extension and concentrating on an even split of the of the legs targets the gluteus maximus and hamstrings and challenges [...]

EP 68: Leg Pull (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 26 Aug 2008 18:43:18 +0000

The Leg Pull is a classical Pilates exercise that strengthens the core, the hip flexors and the hip extensors. Keeping the abdominal muscles and the hip extensors contracted equally is important to stabilize the pelvis against movement of the leg. You’ll get lean legs, strong abs and fabulous arms–all in one exercise! Visit [...]

EP 67: Bicycles in the Air (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 19 Aug 2008 18:40:55 +0000

Bicycles in the Air is a very challenging classical Pilates exercise that strengthens the abdominal muscles, the hip extensors and hip flexors. Keep the flexed leg parallel to the floor (don’t allow it to drop towards the face) and focus on reaching the opposite leg into as much extension as possible without extending the [...]

EP 66: Corkscrew (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 12 Aug 2008 20:57:17 +0000

The Corkscrew is a classical Pilates exercise that strengthens the abdominal muscles and increases flexibility of the spine. It is very important in this exercise to keep the spine rolling along the same imaginary line with the weight traveling along one side of the back and then the other. Don’t laterally flex [...]

EP 65: Core Challenge in Ten (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 05 Aug 2008 19:01:51 +0000

The Core Challenge in Ten is part of our Pilates in Ten series which utilizes classical Pilates exercises and variations of original exercises to strengthen your core and your abdominal muscles. Performing this series regularly will flatten and tone your abdominal muscles, improve your posture and strengthen your arms. Visit www.PilatesOnFifth.com for more info. Click [...]

EP 64: Rocking (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 29 Jul 2008 20:37:19 +0000

Rocking is a classical Pilates exercise that challenges spinal flexibility in extension. This exercise should be avoided by those who experience knee pain or back pain — or those who can’t reach their ankles to start. Be careful not to use the head and neck to start the movement. Instead, use the force of the [...]

EP 63: Jack Knife (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 24 Jul 2008 02:51:12 +0000

Jack Knife is a classical Pilates exercise that strengthens the abdominal muscles and challenges the core. Jack Knife builds on the Roll Over by adding extension of the legs to the ceiling, and maintaining the position of the legs as high as possible above the torso while rolling down to the starting position. Visit [...]

EP 62: Twist (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 15 Jul 2008 23:08:08 +0000

The Twist is a Classical Pilates exercise that challenges core strength and shoulder stability. The abdominal muscles work to move the spine through flexion, extension, lateral flexion and rotation to create flatter abs and a flexible spine. Make sure you are comfortable with the Side Bend exercise before attempting the Twist! Visit www.PilatesOnFifth.com [...]

EP 61: Swan Dive Rock and Catch (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Thu, 10 Jul 2008 05:07:48 +0000

Swan Dive Rock and Catch is a variation of the original Pilates exercises Swan Dive. This exercise strengthens the spinal and hip extensors, which helps improve posture and tighten the butt! Make sure to maintain an even curve in the spine throughout the exercise — and don’t allow the head to move up [...]

EP 60: Roll Over (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 01 Jul 2008 17:33:32 +0000

The Roll Over is an original Pilates exercise that strengthens the abdominal muscles and increases flexibility of the spine. When performing the Roll Over, be careful not to use momentum to roll onto you upper back and be careful not to roll onto your neck. Instead, use the strength of your abdominal muscles to peel [...]

EP 59: Push Up (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 24 Jun 2008 17:32:40 +0000

The Push Up is an original Pilates exercises that strengthens the core and strengthens and tones the arms. By remembering to keep the inner thigh and gluteus maximus muscles engaged, the legs and butt muscles are able to help the abdominal muscles support the spine and pelvis in neutral. This is important for [...]

EP 58: Pilates in Ten - Legs (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 18 Jun 2008 18:54:36 +0000

This leg workout features original Pilates exercises (and some variations on the classics!) that target the muscles of the leg — the outer thighs, inner thighs, quads and hamstrings — to shape and tone lean muscles. The key to getting the most out of these exercises is to conduct the exercises with precision and [...]

EP 57: Neck Pull (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 10 Jun 2008 18:52:28 +0000

The Neck Pull is an original Pilates exercise that strenghtens the abdominals and increases flexibility of the spine. Regardless of the name, please do not pull on your neck! Instead, let your hands support the weight of your head and use your abdominal strength to roll up smoothly, without momentum ideally! Visit www.PilatesOnFifth.com for more [...]

EP 56: Lobster (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 03 Jun 2008 19:17:39 +0000

The Lobster is a variation of the original Pilates exercise Swimming. As in Swimming, Lobster strengthens the muscles of the back (the erector spinae) and the hip extensors, but because Lobster adds adduction of the legs, the inner thighs also get toned! Keeping the abs pulled in throughout the exercise not only protects the [...]

EP 55: Slow Double Leg Stretch (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 30 May 2008 04:58:11 +0000

The Slow Double Leg Stretch is an original Pilates exercise which strengthens the core, tones the abdominal muscles and increases coordination. Now that the exercises are becoming more complicated, don’t forget to keep your abdominal muscles pulled flat to your spine as you concentrate on the movements of the arms and legs! Visit www.PilatesOnFifth.com [...]

EP 54: Hip Twist Tick Tock (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 20 May 2008 19:32:33 +0000

Hip Twist Tick Tock is a variation of the original Pilates exercise Hip Twist. We recommend this exercise for those individuals who wish to increase their abdominal strength and improve their form before progressing to the full Hip Twist. Hip Twist Tick Tock will strengthen all 4 layers of the abdominal muscles, especially [...]

EP 53: Watchdog (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 13 May 2008 16:35:41 +0000

The Watchdog is our name for an old favorite exercise of physical therapists and exercise enthusiasts alike. Stabilizing the core against the opposite movement of the arms and legs targets the deep muscles of the abdomen and spine. We added the hovering Watchdog to challenge the core and strengthen it even more. Visit www.PilatesOnFifth.com for [...]

EP 52: Side Lying Bicycle (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 06 May 2008 21:19:01 +0000

Side Lying Bicycle is a mat version of an original Pilates exercise usually conducted with springs on the Cadillac. Balancing on the side strengthens the core and the fluid controlled movement of the legs tones all the muscles around the legs and increases flexibility. You’ll be ready for those summer skirts in no time! Visit [...]

EP 51: Leg Pull Prep (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 29 Apr 2008 17:26:13 +0000

Leg Pull Prep is an easier version of the original Pilates exercise Leg Pull that not only prepares the arms and the shoulder joint to support the weight of the torso but also strengthens the hip extensors. Focusing on keeping the pelvis neutral and pressing into the legs and arms to lift the pelvis [...]

EP 50: Leg Pull Front (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 22 Apr 2008 16:27:50 +0000

Leg Pull Front is an original Pilates exercise that strengthens the core and the shoulder girdle stabilizers. Alternating lifting the legs challenges the stability of the torso and targets the deep muscles of the abdomen and spine. Supporting the torso’s weight on the arms tones them and increases arm strength too! Visit www.PilatesOnFifth.com [...]

EP 49: Neck Pull #1 (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 15 Apr 2008 20:19:41 +0000

Neck Pull #1 is an easier version of the original Pilates exercise Neck Pull which helps build strength and increase spinal flexibility. By focusing on keeping the abdominal muscles pulled in flat throughout the exercise, the lower back is always protected AND the abdominal muscles are being strengthened in their flattest position! Visit www.PilatesOnFifth.com for [...]

EP 48: One Leg Circle (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 11 Apr 2008 00:43:40 +0000

The One Leg Circle is an original Pilates exercise that challenges stability of the pelvis in neutral to strengthen the core and flatten the abdominal muscles. Pay attention to the modifications we mention so that you can choose to bend one or both knees as necessary to make sure you get the most out [...]

EP 47: Superman (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 01 Apr 2008 16:53:33 +0000

The Superman is a variation on original Pilates exercises that strengthens the muscles of the upper back and improves posture. Be sure to keep the shoulders down, especially when the arms reach forward, in order to keep tension out of the neck and shoulders. The Superman strenghtens the core, flattens the abdominal muscles [...]

EP 46: Short Plank (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 25 Mar 2008 21:24:48 +0000

Short Plank is derived from original Pilates exercises in order to teach proper abdominal and torso support in the push up position. This exercise will strengthen your core, strengthen your shoulder girdle stabilizers and target the deep muscles of the abdomen and spine to protect your lower back. Visit www.PilatesOnFifth.com for more info.

EP 45: Hip Twist (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 18 Mar 2008 16:15:33 +0000

The Hip Twist is an original Pilates exercise that strengthens the abdominals and the core. By focusing on a modest range of motion to start and the correct use of the abdominal muscles, your abs will get stronger and flatter AND you will protect your lower back. Visit www.PilatesOnFifth.com for more info.

EP 44: Double Leg Kick (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 11 Mar 2008 17:20:11 +0000

The Double Leg Kick is an original Pilates exercise that strengthens the muscles of the back and increases flexibility of the spine. As this exercise involves a lot of spinal extension, it is important to keep your abdominal muscles engaged and progress through this exercise according to your own ability. Your posture will improve [...]

EP 43: Teaser #1 (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 05 Mar 2008 16:44:46 +0000

The Teaser is a very challenging original Pilates exercise that involves abdominal strength, core strength, balance and coordination! To make learning the Teasers easier, this Teaser #1 starts with the legs in the air, roll up to Teaser position using abdominal strength, balance at the top and roll down with control. The Teaser [...]

EP 42: Side Leg Lift Series, Part-3 (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Sun, 24 Feb 2008 15:58:54 +0000

The Side Leg Lift Series strengthens the core and tones the muscles of the legs. Your waist will get flatter as you pull your abdominals in to stabilize your body against the movement of the legs. Your leg and butt muscles will tone up nicely so you will look better in your jeans! Visit [...]

EP 41: Swimming (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 19 Feb 2008 21:46:26 +0000

Swimming is an original Pilates exercise that strengthens the muscles of the back and strengthens the core. By focusing on pulling in the abdominals (even though you’re lying on them!) you’ll not only flatten the abs but also protect the lower back. Visit www.PilatesOnFifth.com for more info.

EP 40: Half Curl (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 12 Feb 2008 17:54:56 +0000

The Half Curl is a variation of a classical Pilates exercises that help teach how to use the abdominal muscles properly when curling off the mat from a reclined position. The effect is flatter abdominal muscles, a stronger core and a lower back that will always be protected by your strong abdominal muscles. [...]

EP 39: All about Core (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 05 Feb 2008 19:39:58 +0000

Core Strength, Core Stability, Powerhouse, etc. What does all of this mean? This podcast will describe which muscles and structures comprise the core so you’ll never wonder what is meant by “the core” again! Visit www.PilatesOnFifth.com for more info.

EP 38: Prone Leg Lifts (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 29 Jan 2008 18:13:36 +0000

The Prone Leg Lifts are variations of the classical Pilates exercise the Swan Dive. This exercise tones and strengthens the back of the legs (hamstrings and glutes) and improves hip extension — both necessary components of a good Swan Dive! Remember to keep your abdominal muscles pulled in to protect the lower [...]

EP 37: Develope (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 22 Jan 2008 17:39:23 +0000

The Develope is a variation of the original Pilates exercises in the side-lying series. This exercise tones the muscles of the legs and increases flexibility while improving core strength as well. Focus on proper form and the fluidity of the movement instead of the height of the leg and you will find this [...]

EP 36: Mini - Teasers (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 15 Jan 2008 18:10:36 +0000

All practioners of Pilates are familiar with the original Pilates exercise the Teaser! These mini-teasers are precursors to the full Teaser to teach you how to do it right. By learning proper form, you will learn to strengthen and tone your abdominals without straining your lower back. Please remember that everyone’s back is [...]

EP 35: Heel Squeeze (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 08 Jan 2008 19:00:53 +0000

The Heel Squeeze is derived from the principles of classical Pilates exercises. It teaches how to engage the gluteus maximus muscles WITHOUT engaging the lower back muscles. We demonstrate this exercise both with and without a small ball, but the ball is definitely not necessary to reap all the benefits. Focus [...]

EP 34: Seal (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 02 Jan 2008 18:38:10 +0000

The Seal is an original Pilates exercise that increases core strength and balance while delivering a fun exercise! The goal of clapping the feet like a seal claps its flippers is to stabilize the torso against the movement of the legs AND increase the time your suspended on each side of the movement by just [...]

EP 33: Scissors (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Sun, 23 Dec 2007 05:24:59 +0000

The Scissors is an original Pilates exercise that strengthens the abdominal muscles and increases hamstring flexibility. If your hamstrings are tight initially, decrease the range of motion so that you can keep your knee straight, otherwise your hamstring flexibility won’t increase as quickly. The Scissors will deliver flatter abs and lean sculpted legs! [...]

EP 32: Shoulder Bridge (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 18 Dec 2007 20:30:37 +0000

The Shoulder Bridge is an original Pilates exercise that builds core strength and strengthens the hamstrings and glutes. Keep your abdominal muscles contracted throughout the exercise to support the lumbar spine. Visit www.PilatesOnFifth.com for more info.

EP 31: The Double Leg Stretch (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 11 Dec 2007 21:11:42 +0000

The Double Leg Stretch is an original Pilates exercise that strengthens your abdominal muscles and your core. Reaching your arms and legs away from your torso challenges your core strength! To increase the core challenge, don’t let your head and shoulders drop as your arms and legs reach away and pull in your [...]

EP 30: Side Leg Lift Series - Circles (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 04 Dec 2007 22:52:54 +0000

The Side Leg Lift Series is part of the classical Pilates repertoire and the Circles strengthen the core, flatten the abdominal muscles and tone the inner and outer thighs. If you feel strain in your lower back, bring your legs slightly forward of your body, but for a real challenge, maintain a perfectly straight [...]

EP 29: One Leg Kick (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 27 Nov 2007 19:05:01 +0000

The One Leg Kick is an original Pilates exercise that strengthens the hamstrings and glutes. You’ll tone the back of the legs and firm your butt while increasing your abdominal strength as you hold your abs off the floor! If you have tight quads, only bend your knee as far as is comfortable or feel [...]

EP 28: Obliques (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 21 Nov 2007 18:47:11 +0000

The Obliques exercise is a classical Pilates exercise which targets the abdominal muscles to flatten the stomach and strengthen the core. Keeping the elbows wide helps keep the shoulders down and increases the rotation in the trunk – which helps shrink your waist! Be sure to stretch your legs fully each time and [...]

EP 27: Swan Dive Graceful Rocks (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 13 Nov 2007 22:53:45 +0000

Swan Dive Graceful Rocks is a variation on the original Pilates exercise Swan Dive. It strengthens the gluteus muscles (so your butt will get firmer!) and increases flexibility of the spine. Keeping your abdominal muscles engaged throughout will increase core strength AND protect the lower back. Visit www.PilatesOnFifth.com for more info. Click pix [...]

EP 26: Single Leg Stretch (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 09 Nov 2007 03:27:33 +0000

The Single Leg Stretch is a classical Pilates exercise for strengthening and toning the abdominal muscles. For increased abdominal challenge, stop the knee at 90 degrees of hip flexion instead of hugging the knee into the chest. Actively stretch through the legs, flatten the abs and keep the shoulders down with each movement [...]

EP 25: Pelvic Placement (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 30 Oct 2007 17:30:07 +0000

Pilates exercises involve strengthening the core and flattening the abs….so why are your instructors always talking about the pelvis? This week’s podcast explains the importance of pelvic placement and how it relates to the lower back and the muscles around the hip joint. Just becoming aware of your pelvic placement as you drive [...]

EP 24: Open Leg Rocker (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 23 Oct 2007 16:50:24 +0000

Open Leg Rocker is a classical Pilates exercise that strengthens the core and improves balance. If you can’t do this at first, bend the knees slightly throughout, or just bend when you roll back and straighten as you return. Don’t give up! Long-legged individuals will find this exercise more of a challenge [...]

EP 23: Hip Rolls with Heel Lift (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 17 Oct 2007 21:40:20 +0000

Hip Rolls with Heel Lift is a variation on original Pilates exercises. It helps strengthen the glutes and hamstrings and helps teach spinal articulation. Hip Rolls with Heel Lift is a great preparation for the classical Pilates exercise Shoulder Bridge. And for all of you ladies interested in toning your backside, enjoy! [...]

EP 22: Breast Stroke (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 09 Oct 2007 17:06:14 +0000

The Breast Stroke is a classical Pilates exercise that increases the flexibility and strength of the upper spine. Keep your bottom rib on the mat to encourage the upper spine to extend and not the low back! When lying on your stomach, make sure you keep your abdominals engaged and the bones of your pelvis [...]

EP 21: Saw (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 03 Oct 2007 14:51:02 +0000

The Saw is a classical Pilates exercise that increases the flexibility and strength of the core. Be careful not to turn this into a hamstring stretch! The goal of the exercise is to use the abdominal muscles to rotate the spine, then flex the spine over the leg scooping out the abdominals. [...]

EP 20: Open Leg Rocker Balance (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 26 Sep 2007 01:58:15 +0000

The Open Leg Rocker Balance is a variation on the classical Pilates exercise Open Leg Rocker. This exercise strengthens the abdominal muscles, increases core strength and improves balance so that Open Leg Rocker can be performed better. Visit www.PilatesOnFifth.com for more info.

EP 19: Spine Stretch Forward (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 19 Sep 2007 19:14:55 +0000

Spine Stretch Forward is an original Pilates exercise that increases the flexibility of the spine and tones the abdominal muscles. The key to performing this exercise correctly is to focus on flexing the spine evenly and NOT on stretching the hamstrings, though you may feel a slight stretch in the hamstrings. Start with [...]

EP 18: Half Roll Down with Obliques (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 12 Sep 2007 17:13:44 +0000

This exercise is a variation of classical Pilates exercises and helps fluid the strength necessary to do more advanced exercises like Hip Twist and Teaser. Remember to keep your belly button pulled to your spine and you will build more core strength and shrink your waist! Visit www.PilatesOnFifth.com for more info.

EP 17: Half Roll Down - Add Arms (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 04 Sep 2007 17:00:59 +0000

The Half Roll Down is a variation on classical Pilates exercises and can be a great aid in learning to do more challenging exercises like the Roll Up and Teaser. The Half Roll Down challenges you to keep your abdominal muscles pulled in and flat and adding a lift of the arms makes it even [...]

EP 16: Pilates in Ten - Ab Attack (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 28 Aug 2007 21:44:44 +0000

Want flatter abs in just ten minutes a day? Do this 10 minute abdominal workout, which contains classical Pilates exercises and some new variations, and you will be on your way to toned, tight abdominals. Suitable for beginners and advanced Pilates people alike! Visit www.PilatesOnFifth.com for more info.

EP 15: Side Bend (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Fri, 24 Aug 2007 05:23:56 +0000

Side Bend is a classical Pilates exercise that strengthens the core and increases flexibility of the spine. The arms and shoulder girdle get stronger too! Use the inner thigh muscles and the glutes to help stabilize the upper body, and to help with form and balance, imagine performing this exercise between two panes [...]

EP 14: Side Plank (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Tue, 14 Aug 2007 16:42:11 +0000

Side Plank targets the abdominal muscles and the shoulder girdle stabilizers intensely! This exercise is a variation of classical Pilates exercises and is great for sculpting a tiny waist and developing strong shoulders. Five to ten repetitions each side is recommended, but don’t be discouraged if you can only start with a few! [...]

EP 13: Pilates in Ten - Butt Burner (Pilates on Fifth Video Podcast)

info@PilatesOnFifth.com (PilatesOnFifth.com) — Wed, 08 Aug 2007 04:52:34 +0000

Want to look better in your jeans? Then do the Butt Burner exercises to lift your glutes to new heights and tone the back of your legs. Classical Pilates exercises can tone your backside too, but these variations on the classics will give you a targeted butt workout to enhance any workout! Visit [...]