Ab Series:

Single Leg Stretch / Double Leg Stretch / Scissors

You know what I love?

I love it when my abs get a little bit sore.

Not the so-sore-I-can’t-breathe-and-OMG-please-don’t-make-me-laugh sore, but just that hint of oh-yeah-I-worked-those-babies-yesterday sore.

I’m definitely not a member of the work-it-til-you-puke school of exercise, but it is nice to have feedback that you did indeed challenge a particular body part. Right?

This brings me to the Abdominal Series in the Pilates mat flow - it’s probably the one exercise (or set of exercises) that consistently gives me the yep-I-used-them burn. 

One on the goals of linking the five exercises together is to build endurance in your core/powerhouse/centre, or whatever you call it, and I can pretty much guarantee that if you do all five in a row with the suggested 5-8 reps of each exercise, you’ll be feeling it (probably midway through you’ll be wondering how in the heck you’re going to make it to the end without your head exploding).

The Ab Series gives you a chance to FOCUS and stay absolutely, freaking present whether you want to or not. Hello Mind Body Connection!!

The other Pilates Principles are also embedded: PRECISION, CONTROL, FLOW, BREATH, & CENTRING - they’re all in there.

Specifically for FLOW, the Ab Series is where we can easily practice using the breath as a transition between exercises. The eventual goal would be to link all of the mat exercises into one complete movement sequence using one or two breaths between each one as the transition  #lifegoals.

Today however, our exciting movement adventure will be limited to exploring the first three exercises in the Pilates Abdominal Series:

• Single Leg Stretch
• Double Leg Stretch
• Scissors

Why only the first three and not all five?

I lumped the first three exercises together because in each one your hands hold onto your legs at some point during the choreography. Think of it as a closing the body’s circuit and that each time you connect the upper body to the lower you’re given another opportunity to re-invigorate your Hundred curl. Your upper abdominal curl/lift is going to want to lower or open up as you get tired. Then your neck and maybe your back are going to be talking to you. I’m always grateful to receive this sneaky little gift - thanks Mr. Pilates!

The first three exercises not only have benefits in and of themselves (duh) but lay the groundwork for the last two of the series: The Double Leg Lower Lift and the Twist/Criss Cross are where you up the ante on your upper abs because the hands are stacked behind the centre of your skull. The skills all these exercises impart are building blocks utilised in all of the other Pilates exercises - remember the Pilates Method is a system of movement.

Let’s look at the HOW & WHY of each of these three exercises individually:

#1 SINGLE LEG STRETCH 

Engage Your Core, One Leg at a Time

The Single Leg Stretch is like a little dance party for your abs when you’re one of the first ones to arrive - things are just getting started, things are warming up.

HOW:

Opening position: If you’re not transitioning from Rolling Like A Ball (generally the previous exercise in the Classical matwork) then you can begin flat on your back with your knees bent, legs at Table Top aka 90/90 position. Nod your head and roll up to the tips of your shoulder blades - voila’ you’re in your Hundred curl. Hug your right knee into your chest with your left hand and reach for the side of your right ankle with your right hand as you extend your left leg straight down the length of the mat away from your hip.

Here’re a couple of photos for reference:

See how much my upper back was lifted👆you’re aiming to be on the tips of your shoulder blades

And from the embedded video👇(I was talking so of course it looks a bit weird)

HOW continued:

You’ll exchange arms and legs, breathing in for two switches and out for two, creating a pumping feeling. Elbows stay wide helping connect the arms and shoulders into the back ribs and serratus anterior and upper abs - remember that closed circuit idea.

WHY:

This first exercise allows you to get a bit organised and reinforces cross lateral movement (hand to opposite knee) which turns on your brain and connects the right and left hemispheres. Here’s a lovely article on why this is so important. You also get the chance to practice keeping the torso still as the arms and legs move. It helps to energise to your midline.

As you switch legs, imagine hugging your knee into your chest, deepening your lower abdominals in, wide, and up with each movement. Repeat this exercise for 5-8 sets (one full breath = a set, so four switches) and you’ll begin to feel those abs light up like fireworks!

#2. DOUBLE LEG STRETCH

Open to Stretch and Lengthen, Close to Connect

Ready for a double dose of core goodness? The Double Leg Stretch is here to challenge you especially in the upper abs - can you move your arms up and back without it affecting your Hundred curl? It’s a question for the ages. 

HOW:

From the end of your last set of Single Leg Stretch, extend your exhale so that you can hug both knees into your chest by the time you’ve finished. You really want to feel as though you’re emptying your lungs creating a vacuum (the same feeling in your Spine Stretch)!

On the next inhale reach the legs forward and open the arms up by the ears. Hold for a nanosecond and then start by circling the arms out to the side before you bend the knees and hug them back into the chest. Repeat 4-7 more times! Ooh yeah, those upper abs are having to work to keep the head, shoulders, and upper chest up to the tips of the shoulder blades.

A while ago👆(with floofy hair) 

Hugging the knees in👇

👇And really extending the shape but trying to stay up in the chest (are my shoulder blades down? I don’t believe so)

WHY:

This is one of the clearest Pilates exercises that says, “look I can put my body in this shape, and without disturbing it do this”.

In the Double Leg Stretch we’re trying not to change the design of the torso from tailbone to Hundred curl. We challenge this capability by lowering the level of the limbs as we get stronger.

The arm reach helps us focus on filling up the lungs on the inhale and we can really feel our hip strength as we extend our legs.

Does the Double Leg Stretch look like the Hundred with the arms in a different position? Why yes it does! 

The last WHYs: 

• Why is this so dang hard?
• Why am I so ready to be done with this whole ab series when it’s only exercise #2?

#3 SCISSORS

Slice Through the Resistance (both mental and physical)

Get ready to rock the Scissors exercise like a stealthy ninja but remember, you can’t cut anything with a broken pair of scissors!

HOW & WHY:

Again, the last exhale of your Double Leg Stretch will be your transition to unfurl your legs into your Scissor position. The torso stays the same as before but the legs are straight in a capital L shape. This can be a harder position for some people for one or two reasons:

1. Hamstrings!
2. Hamstrings!!

Once you’re got your L legs, reach your arms up and grasp one of your calves. As you hold on to it also try to push that leg away from you. Combined with a deep lower abdominal lift you should feel the Oppositional Energy inside the shape. Yay, this is a great way to embody another Pilates concept.

Yes, your head and shoulders are still off the mat!

Alternate the legs, inhaling for one switch and exhaling for the next. As you grab the top leg with the hands don’t let the torso respond with any subtle shifting or twisting. Remember the principle of  CENTRING.

Slice your ninja scissor blades through the air, feeling your abs working hard to control the movement. Sometimes I like to think that the air is thick (like lying in fog) to help feel a bit of resistance. Your goal is 5-8 sets and if a set is one full breath, then two switches = one set.

The more advanced version of Scissors has a pulse at the end of the switch and your job is to absorb this bouncy energy and still keep the torso quiet.

You also want to be careful that the weight of the lower leg does not hang off the front of your pelvis (this is more prevalent if you’re a bit stretchy to begin with)

That time I did a photo shoot in a park under a frangipani tree👆

The idea of Oppositional Energy👇Thigh Away & then 👇👇Belly Deepening

Why Should You Dive into the Pilates Abdominal Series?

First up let me reiterate that Pilates is SO NOT about achieving killer abs! (although it might be a side benefit)

It's about building a strong, stable core and connects your limbs into that strength to support you in all areas of your life. By incorporating these exercises into your Pilates practice, you'll improve your posture, enhance your balance, and reduce the risk of injury. Plus, who doesn't want to feel confident and powerful in their own body?

So, whether you're chasing after your grandchildren, conquering new hiking trails, or just trying to get up from and down to the floor, the Pilates Abdominal Series can be a secret weapon to unlocking your core's full potential.

How Can You Get Started?

If you’re not already getting my weekly newsletter then make sure to sign up at the bottom of the page. It’s a simple opt in and adds you to my email list.

Or, if you're eager to get your core party started, let's talk about how you can learn not only the Pilates Abdominal Series but also the rest of the mat repertoire. I offer both virtual and in-person classes, as well as one-on-one sessions tailored specifically to your needs.

If you're craving a more immersive experience, you can join me on one of my small bespoke retreats, where you can indulge in Pilates, other forms of mindful movement, and some breathwork. There’ll always be plenty of relaxation and laughs with like-minded individuals.

Finally, Congratulations, my fellow Body Detective!

You've completed the first leg (pun intended) of our deep dive into the Pilates Abdominal Series. By exploring the Single Leg Stretch, Double Leg Stretch, and Scissors, you've furthered your Pilates journey. Keep exploring and practicing these three and stay tuned for part two where we’ll wrap up the Ab Series with Double Leg Lower Lift and the Twist / Criss Cross.

Remember to keep the Pilates party ongoing by moving and breathing, and always trust in the strength and grace of your amazing body.

Til next time,

xBec

The information contained above is provided for information purposes only. The contents of this blog are not intended to amount to advice and Rebecca Forde disclaims all liability and responsibility arising from any reliance placed on any of the contents of this post