The Series of 5
Updated: Aug 28, 2019
I'm back again, this time with a workout for intermediate and advanced levels. The Series of 5 is a great workout for the abdominals, but its also super-important to remember to make sure the spine and pelvis are stable throughout.
If you are a beginner you can modify this series. Take a look at my modifications further down this post before you do the series.
Avoid this one if you have low back pain, or try the modifications I give below for beginners.
Remember to move with control at all times. Don't rush!
Single leg stretch
Double leg stretch
Single straight leg stretch
Double leg toe taps
Do up to 6 of each. You can repeat the series as many times as you like but remember - quality is more important than quantity!
Keep your spine and pelvis stable throughout;
Maintain your curl up! Keep checking to make sure you're not dropping back towards the mat;
Beginners - try the following variations:-
Keep your head down on the mat.
For Single leg stretch and Double leg stretch, don't take your legs as low as I do in this video.
Single straight leg stretch - a good alternative to this exercise is Curl ups.
Instead of Double leg toe taps, do Single leg toe taps. Keep your head down for these and just focus on keeping your spine and pelvis in neutral throughout.
Criss cross - an alternative to this exercise is Oblique curl ups.
Let me know how you go - enjoy!