Whittle your waist with a powerful series of core-strengthening exercises

Mat class wouldn't be complete without the Series of Five, a fluid progression of exercises that works the abs from all angles. When done on its own, the balletic-looking series builds strength, coordination and flexibility, all in under 5 minutes. The multidimensional movement required by these moves is key. By working with dynamic opposition, creating a pull of energy in two directions, you lengthen the muscles and open up the joints. "You get to use your arms and legs in all ranges of motion, while challenging the abdominals," explains New York City-based teacher Linda Farrell. This translates into strengthening that is functional for everyday movements, like walking. "Students are using their core muscles in ways that mirror real life," says Farrell, who also runs her own certification program. "It's a great way to tone the muscles in the arms, thighs and hips, while using the abs in a stabilizing manner." - Kate Mattingly

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Farrell's Tips on the Series of Five

"I like to give detailed information with a visual," Farrell says of her teaching method. In her mat class she uses cues that encourage flow and fluidity, and believes that visual descriptions help her students relax and encourage clear and precise movements. Here are six of her oft-used cues; keep them in mind when doing the Series of Five and other Pilates exercises.

* Avoid crunching or shortening the torso as you go through the movements. Use your abdominals to keep as much length between your hip bones and armpits as possible.

* As the legs move toward and away from the hip sockets, try to imagine the sacrum, spine and tailbone lengthening down on the floor while your abdominals support the natural curve in your lower back.

* Lengthen your legs as if they have the elasticity and energy of springs.

* Imagine all sides of your neck lengthening up as you stretch the head away from the shoulders.

* Keep the upper arm drawn into the shoulder socket and the elbows gently lifted to the sides. This will help keep the shoulder blades sliding down the back.

* Imagine the abdominals knitting in across the waist line and stretching up the front of the body from the pubic bones to the ribs. -Kate Mattingly


THE EXERCISES

Muscles Strengthened: Abdominals, deltoids, biceps, scapula stabilizers, hip flexors, hamstrings

Reps: 8-10, alternating legs

Lie on your back. Bring your right knee in toward your chest,

placing the right hand on the right ankle and the left hand on the top of the right shin, elbows open wide. Curl your head and neck off the floor, keeping the bottoms of the shoulder blades on the mat. Extend the right leg out at 45 degrees.

Inhale and switch the legs, reversing the hand placement. Keep the hips rooted to the floor-no tucking of the pelvis or swaying the hips from side to side-and the upper arms lifted.

Modifications

Beginner: Keep the head on the mat. Place hands behind thighs. Angle the legs closer to 90 degrees.

Advanced: Keep the arms long by the sides, palms pressed into the floor next to the hips. Sweep the toes closer toward the floor

during the extensions.

tightness: Keep the legs slightly bent if the hamstrings are tight.

Muscles Strengthened: Abdominals, deltoids, pectorals, scapula stabilizers, hip flexors, hamstrings, adductors

Reps: 5-8

Lie on your back with your knees bent in toward your chest, hands holding the outer ankles. Curl the head and neck off the mat, keeping the bottoms of the shoulder blades on the mat.

Inhale and reach your arms straight up from your shoulders and extend your legs straight out to 60 degrees, keeping them pressed together. As your arms draw up and back, glide the shoulder blades down and together. Exhale and circle your arms around to grab your ankles again, bending your knees into your chest and keeping your seat rooted to the floor.

Modifications

Beginner: Keep the head on the mat. Angle the legs higher to the ceiling. Bring the hands behind the knees.

Advanced: Extend the legs and arms out to 45 degrees.

3. Single Straight Leg Stretch

Muscles Strengthened: Abdominals, deltoids, biceps, scapula stabilizers, hip flexors, hamstrings

Reps: 8-10, alternating legs

Lie on your back and draw your abdominals in and up. Extend your right leg up to the ceiling and hold the back of your upper thigh, elbows reaching wide to the sides. Curl your head and neck off the mat and lift your left leg a few inches off the floor.

Gently pulse the raised leg toward you twice, then exhale and switch legs. Reach the legs out with grace and control, never touching the floor. Keep the hips grounded, the abdominals scooped and the upper arms and elbows lifted.

Modifications

Advanced: Slide hands up to calves or ankles or lengthen the arms to the floor, palms pressing down. Quicken the tempo.

Tightness: Keep the knees slightly bent and limit range of motion.

4. Double Straight Leg Stretch

Muscles Strengthened: Abdominals, deltoids, biceps, triceps, scapula stabilizers, psoas, hip flexors, adductors

Reps: 1-2 sets of 3

Lie on your back with your knees bent in toward your chest. Interlace your fingers and place your hands behind the base of your head with your elbows lifted. Curl the neck and head off the mat. Extend the legs to 90 degrees, pressing them together.

Inhale and lower the legs a few inches toward the floor, to 60 degrees. Keep the energy of the head, neck and upper back moving forward to counter the weight of the legs moving away from the body. Exhale and lift the legs back to 90 degrees, squeezing all the air from the body and hollowing out the abdomen.

Modifications

Beginner: Keep the head and hands on the mat, or angle the legs toward the ceiling.

Advanced: Extend the legs and arms out to 45 degrees.

Tightness: Keep the knees slightly bent for tight hips and hamstrings.

5. Crisscross

Muscles Strengthened: Abdominals (obliques emphasized), scapula stabilizers, hip flexors, hamstrings

Reps: 16-20, alternating legs

Lie on your back with knees bent in toward the chest. Interlace your fingers and place your hands behind the base of your head with your elbows lifted. Curl your neck and head off the mat.

Inhale and twist left, extending the right leg to about 60 degrees. Exhale and twist to the right, reversing the position. Keep the action rhythmic without snapping the knees or swaying the pelvis.

Modifications

Beginner: Keep knees slightly bent throughout, or twist just the upper body, keeping the hips and legs stable.

Advanced: Quicken or slow the repetitions, or try lowering the legs.