Session 22

I have a new appreciation for the “Ab or Stomach series” of exercises. This is a series of five exercises called: Single Leg Stretch, Double Leg Stretch, Single straight Leg Stretch, Double straight Leg Stretch, and Crisscross. The common goal for all of these exercises is working the Powerhouse, staying lifted and perfectly still in the torso while your arms and legs move. Typically in my sessions I only do five to ten sets of each of these exercises, but with all Pilates exercises, if I focus and do the exercise correctly I find that number to be quite effective.

I start each of these exercises the same way, lie on the mat and bring my chin to my chest, lifting my back and keeping my eyes on my belly. For Single Leg Stretch I pull my right leg towards my chest with my left hand on my knee and my right hand on my shin or ankle, simultaneously I extend my left leg out toward the opposite wall. Then I exhale and switch legs. Once I have completed the reps for this exercise I bring both legs in to my chest for a stretch and move into Double Leg Stretch. Double Leg Stretch is similar to single leg. I inhale deeply and stretch my body long reaching my arms back by my ears and my legs long in front of me. Again my torso should remain firmly anchored and head lifted. At the exhale I draw my knees back to my chest while circling my arms around to meet them. I end by pulling both knees to my chest then move into Single Straight Leg Stretch. In Single Straight Leg Stretch, sometimes this is referred to as scissors I extend the right leg toward the ceiling and grab the ankle and my left leg is long toward the opposite wall (I still modify this exercise so both legs are relatively straight toward the ceiling.) As I inhale I pull my right leg toward me twice, exhale and switch legs repeating the same movements. For each of these exercises there can be modifications made to them, starting out you can keep your head and shoulders on the floor or even your legs straight up towards the ceiling. The fourth exercise in this series is Double Straight Leg Stretch, this is where I find things get really challenging. Again I start with my chin to chest and torso anchored to the floor. I extend my legs to the ceiling and squeeze my inner thighs together. For this exercise I place my hands behind my neck, but remember all movement is coming from the Powerhouse. With my Powerhouse engaged I inhale and lower my legs toward the mat for three counts. I stop lowering them when I feel my back arch off of the mat. Then I exhale and raise my legs toward the ceiling. Once I have completed these reps, I prepare for Crisscross. In Crisscross I keep my hands behind my neck, extend my right leg out long and twist my upper body to reach my armpit to my left knee. The goal is to lift and twist from the waist to work the obliques, keep the elbows extended out (don’t fold them in to reach the knee) and try not to rock from side to side, keep the torso steady. Typically after the series is complete, I have to do the toughest roll up so that I can move into Spine Stretch Forward.

As challenging as these exercises I appreciate them because I realize how far I have become since I started practicing. During my initial sessions, we only did the first three in the series, now I do all five. Initially I was not able to keep my head and shoulders lifted for the entire series, now I can. I also feel more comfortable with the transitions between each of the exercises as well.