Pilates Series of 5 is 5 exercises done quickly in a row. Do 8-10 reps of each exercise. Try not to take a break, but by all means do so if your neck and shoulders are getting too involved. That is one reason I use the towel. To help you stay out of your neck and shoulders. Think of the towel as a hammock for your head. Make your arms (triceps) do the work! This video has no sound, just follow along!
1. Single leg stretch – keep pelvis stable as you piston the legs. Breathe!
2. Double leg stretch – keep your head and shoulders lifted. Try not to drift your head back as your arms reach back. Pelvis stays stable and neutral. Breathe!
3. Scissors – If your neck is straining use the towel behind your head again instead of holding it up towards the ceiling. Keep the pelvis stable and neutral. Breathe!
4. Double Leg Lower Lift – Towel goes back behind the head. Keep head and shoulders lifted. Eyes down on your zipper. Lower the legs only to the point where you can keep the abs zipped up and the low back flat on the mat. Anchor your tailbone. Breathe!
5. Twist – Open your elbows a bit wider and twist from your torso, NOT your arms. Keep head and shoulders lifted and pelvis stable as your rotate side to side. Beathe!
If you do this series daily, I guarantee you will get a stronger core!