Tutorial #2529

Series of Five

10 min - Tutorial


Clean up your technique with this tutorial by Diane Severino. She shows how to use your hands in the Series of Five so you can keep the movement simple and precise. This saves you from throwing away extra energy that you don't need.
What You'll Need: Mat

About This Video

(Pace N/A)
Mar 20, 2016
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Hi, I'm Diane Severino and I'm going to go over some of the little small things that have been driving me crazy in a series of five. That's the classic polities mat exercises, which in mat we do not use the equipment. We're working on a mat. I don't have a mat. I don't want one. So we're going to go over what again has been, uh, I'm seeing is too much flourishing with the hands. Even though the series of five is for your abdominal muscles and control and it's a coordination thing because the hand positions and where you're holding your knee and your ankle is very specific. Even in return to life, Joe tells you where to hold your knee and where to hold your ankle, but not how to use your hands, which I'm sort of going to describe now.

Now since star wars just came out, what is the CFP three Po? He has such a small movement on his hands. His elbows are out like this, right? Look, he looks like that little butler. He's so cute. But I sorta got this watching the star wars again with my grandson. It's like, that's what I've been trying to tell people to do when we do single leg pull. It's a very small and concise movement. The elbow position is not changing because there's, I'm going to demonstrate if the elbow position changes, it knocks your upper body off. What do I mean? Kids?

You all right? Oh, let me take a contraction down. All right. Right now I have to move myself. Pack. I got a battery pack already. This is going to Shimmy that. This, you know what I'm doing at all times. Did you all try to do that? Move you battery pack. You get students. Okay, we're gonna roll down. Okay. A little more Jessen. Okay. Not going to do, I'm going to just pick apart the hands on the legs without doing the regular exercise. I can track my upper midriff to bring my head forward. Right my knee outside, hand to the outside ankle. This is the inside of my body, right outside hand to the outside ankle.

Inside hand to the kneecap. Here's the CP three Po. Look, my elbows are up. All right. If one elbow goes down more. See that shifted my body. You don't need that. You keep it small. I'm going to do it on the other side, outside hand to the outside. Ankle. Inside hand, so the knee. All right, so do we update? I'm only moving this much.

Hi. Now let's try the exercise outside and no, I'm doing it at the advance. You really bringing your knee back. Now I'm also cupping my hands. I'll, I'll, I'll, I'll tear that down in a minute. The other leg is an arrow out from your hip. You pull the leg and twice in how to change change.

See how quiet it is? I'm not moving all over. I'm not throwing away my energy. Now if you're really flexible, you can bring the name way back to your a eyebrow if you want. I don't do this in tabletop. Now the reason that your outside hand is to your outside ankle instead, sort of structural, you'd have it on your Shin is so if you had it the other way, you talking, you need all right. This keeps your knee in alignment, keeps you healing. Healing center of your ham string, ham string. Now. I'll see. I'm not overworking, I'm not throwing away my energy. Just a small movement, right? And Russ, you're not getting anything extraneous in it. Again, it's an abdominal exercise. Also, notice how my head was high enough up that I wasn't collecting the tension in my neck. The head is controlled and the neck by the contraction of the upper body.

All right, but we're doing hand positions. Notice there were no flourishes. I'm going to show you what I, I uh, I see a lot of it gets very sort of Dance-y oh dude, I'm pulling money back. Look with my arms. Ah Oh what's this exercise for? I didn't get it. And two and change to see how concise it is.

And this is an ancient exercise hit. Joe Knew what he was doing, man. Okay. Now if we took that and we did the double leg pull. All right. Signalings one leg at a time. Double means we pulling two legs in at the time.

Again, try not to display too much. There's something about the sort of, I'm drinking water. A Cup Tan, you don't get so delegate, keep your fingers together. Oh cause also we'll connect a little more into your upper arms. Remember, the arms are held on the back. It works. Okay, so now we're going to take that single leg pull and do the second part of it, which is the double Lake Pole. That means both legs are going to come into your chest.

I'm going to swing around and give you a side shot, an row down, always school, one vertebrae after the other, right. Okay. I learned that I didn't learn it from tabletop. I keep my knees down, but if you want to do tabletop, it's quite all right. Here's the cup tans. Again, it's my midriff that is curling. Meet Up Cup tans in the same place on each leg I pulled back to. Now I like to take it and I had a lot of luck with this. The fingernails touch.

Look, I'm an arrow. I'm doing an extremely slow. I opened, there's a slight pause into a t and I come back again, so in tempo, stretch and slight Paul Pool to see how my hands are touching both parts of my bottom of my knees at the same time. Paul too. And I think for your structure, it's important. Now that doesn't work for me. I can't grip too low. My tailbones up, right? So where are your structure? Is that for my body? And look, this is gonna knock you off. I'm going to switch you around a little slightly. All right. See, with my elbows up, I have this nice symmetrical curve.

I'm right on the center of my back, right? Here's the regular one. You've got to grip your stomach tight behind you. Now, if I not just one arm down, just that little bit, not me off to this side. All right. Yeah, it just took me off. So matching both halves of your body together keeps you right on the straight arrow. This is my arrow. Slight porous po to backs to the nails. Touch open and pull. It makes sense.

After awhile in the beginning when you get so Fussy, and I'm picking this apart, it seems impossible, but in the long run it saves you from throwing away the energy you don't need. It's extraneous pool. Now here, look, it makes sense, right? Okay. Now when we go into the single leg pole, it's the same trip. You want to match your hands. Just see Pete pure Paul que change pull two straight knee.

I'm bringing my leg back for the new might or might not. It doesn't matter. It's that hand. Now also think of I am not reaching for, I am bringing my leg to my hands, my leg to my hands. The bottom leg does not bounce. Just the top leg pulls and the top blade poles pole to change to close your pinky to your hand.

Close to the same thing would happen with the single leg. You kicked the top Blake, the top kit to hold and I think if you think of those hands [inaudible] even you don't have to do a million of them. No. Start out. Clean up your act. Okay. Clean up your act. You Buddy will thank you. You'll find little muscles that you, these secondary muscles. Not everything is the big goal.

Sometimes it is a tiny little secondary muscles that make things like, Whoa, all I did was this and I felt this. Yeah. It does work like that in the work. That was terrific. I really like what you did. I'll see you next time.


5 people like this.
Thank you, Diane! You have a wonderful way of teaching with humor and enthusiasm. I especially enjoyed your Star Wars reference. Spot on movement, C-3PO! Would love to see more of you on PA.
2 people like this.
Diane, your teaching style is fabulous! Thoroughly enjoyed watching this short tutorial. Thank you!
As ever great way of explaining things x
Interesting thank you. It would be great to see the differences of how classical pilates exercises (like the abdominal series) are taught across the main Pilates training schools eg Stott, Basi, Body Balance etc because there seem to be differences and certainly difference in emphasis of certain exercises
1 person likes this.
Efficiency of movement. Diane, you are so sensible. Would love to learn more from you.
1 person likes this.
Thank you-a great reminder to the details of the work. And great tips for the dedicated student! "Clean up your act!" Lol-I will be using that in class! Would be interested in seeing similar hand detail breakdown from your point of view for traditional reformer, chair, cad, etc exercises too!
1 person likes this.
my kind of teacher! Clean it up is a good thing to say :) Thank you, would love to see more!
Hilarious and every helpful!! Thank you Diane.
love your lessons
from rotterdam, the Netherlands
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