This week we are introducing 3 more exercises to our Pilates Mini Mat series. The video covers 3 levels, allowing you to work your way through each level, or repeating the level that you feel is right for you (based on your strength and experience). Keep at it consistently until you can get through all levels, and eventually adding this video to our Pilates Mini Mat 1 workout. The more you practice, the more you will advance and FEEL and SEE the results…so let’s get to it!

Double Straight Leg Stretch

This is the 4th exercise of the “Series of 5” in the original Pilates Mat sequence. You will be focusing on building upper and lower abdominal strength, while working your pelvic floor by engaging your inner thighs and buttocks. Breath is also key!! While your legs are being lowered to the point of your control, you need to inhale, and then exhale as you bring them back up to 90 degrees. Try all 3 levels and if you have any lower back pain or issues, you can modify by placing your hands under your lower back (making a triangular position with your index fingers and thumbs). Remember to always listen to your body and don’t arch your back off the mat (like pictured here)! My abs were getting so tired from posing for this photo and my back started to feel it lol!! Don’t let it arch by keeping the naval pulled in, inner thighs and tushy fully engaged!

criss-cross

Here is the ultimate waist-whittler, the 5th and final exercise of the “Series of 5”. You’ll be killing your obliques during this sequence, so be prepared to be sore! This exercise is similar to a “bicycle crunch” you might have done in the gym or during P.E. (I think I did my first bicycle crunch in the 4th grade!). Keep your hands behind your neck, do not lace your fingers, and twist and crunch up to meet your elbow to the knee without rolling from side to side. If you can’t keep up with my pace, slow it down, and be sure to execute the movements precisely instead of speeding through them. Don’t forget to always keep that belly button IN!!

 Shoulder Bridge

The last exercise is a modified version of the Pilates Mat exercise called “Shoulder Bridge”. Since we are using our pelvis as the center of the movements, I am simply calling it a “Pelvic Lift” and adding variations to it. If you want one exercise that seriously works your inner thighs, glutes AND hamstrings, without any pressure on your joints, this is it! Remember to keep the rib cage closed, keep your hips aligned, and listen carefully to all of the cues because it can get a bit crazy with all of the details…now, go do the workout already!!

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