The Abdominal Series – Pilates Video to Sculpt Your Abs

The Pilates series of five is a popular sequence of Pilates ab exercises that you can put in any workout you do. At the studio, we teach this series in all mat classes and often throw it in at the end of a reformer class or incorporate it into a chair and tower class. There is no better series to sculpt your abs.

If you can’t get to the studio as often as you would like to then you can do this Pilates abs video at home to continue developing a strong and healthy body. Please pay attention to the modifications in the video to stay safe while still challenging your body.

Pilates video showing how to perform the abdominal series with modifications

Notes on Form

The series of 5 is challenging. You can modify them by not taking your legs too low and/or keeping your head down. There are modifications for these exercises included in the detailed instructions in the video and below.

In general, use your abdominal muscles to keep your upper body curl, to stabilize your pelvis, and to move the legs from your center. Do not take your legs any lower than you can control the movement from your abs and keep your back from coming off the mat. Your pelvis must stay stable.

Single Leg Stretch: This exercise addresses your coordination and timing.

Double Leg Stretch: Focus on breath. Initiate from your center and so you can lengthen fully and feel the oppositional stretch.

Single Straight Leg Stretch/Sissors: Focus on Flow.

Double Leg Lower Lift: Focus on centering. f you cannot lift your head, keep your head down and place your hands under the small of your back for stability.

Criss-Cross: This is the icing on the cake of your ab series. Focus maintaining your deepest abdominal contraction.

Doing the abdominal series Pilates video 2-3 times per week at home is a perfect compliment to your in-studio Pilates training.