Joseph Pilates instructed clients that if in a time crunch, with only a few minutes to devote to "Contrology," these five exercises would rejuvenate and strengthen mind and body. They are challenging! Whether you take a rest between each exercise or link them together through the principle of flow and fluidity; make sure you maintain attention to form and detail. In fact, Joe Pilates said, "Each repetition should be performed better than the one before it." Thus we avoid "sloppy calisthenics," and instead employ precision, control, and concentration to each movement. Ideally this leads to precision, control and concentration in all of life. The entire Pilates series is designed to link together, like one fluid dance; the abdominal series in particular demonstrates these smooth, connected transitions. Remember however, the premise of Pilates is to strengthen without straining; thus you may need a rest between exercises to maintain proper form.
- Single Leg Stretch:
- With the torso sustained in a curl-up and the limbs moving freely, the Single Leg Stretch will strengthen the abdominals and the buttocks as well as improve coordination.
- Keep your elbows wide and your abs deeply engaged. Inhale for one set and exhale for the next.
- It is the first of five exercises commonly termed the Stomach Series: These exercises may be done independently of the rest of the mat program for a quick workout. (Ungaro pp.56-57)
- Double Leg Stretch:
- As the second exercise in the Stomach Series, the Double Leg Stretch continues to challenge your coordination and your center.
- The powerhouse again sustains a curl-up while the limbs simultaneously lengthen away from the center of the body.
- Focus on the circular action of the arms and the specific breathing pattern. Inhale to extend the limbs and exhale to sweep arms around and hug knees tightly. (Ungaro, pp. 58-59)
- Single Straight Leg Stretch:
- The third exercise in the Stomach Series is also known as the "Scissors." It requires you to move quickly and with control.
- Once comfortable with the mechanics, this exercise should be done as briskly as possible and with large movements of the legs.
- Inhale/Exhale for alternating sets
- Work on holding your torso in a sustained curl-up and your legs straight. (Ungaro pp.74-75)
- Double Straight Leg Stretch or Lower/Lift
- This movement reinforces the "controlled mobility" principle.
- The powerhouse holds the upper body stable as the legs smoothly reach down and up.
- Inhale to lower legs and exhale to return.
- Begin with small movements and engage the glutes and inner thighs to support and protect your back. (Ungaro pp. 76-77)
- Criss-Cross:
- The final exercise of the Fab Five targets the obliques or the diagonal muscles of the waist and trunk.
- Inhale to criss and exhale to cross
- Somewhat reminiscent of the old-style "bicycle" done in the gym, the Criss-Cross is executed slowly and smoothly with wide elbows and opposite shoulder reaching toward opposite knee. (Ungaro pp.78-79)
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