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  <title>Howcast - PilatesonFifth's videos</title>
  <count>138</count>
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      <id>285294</id>
      <title>EP 132: Port De Bras 2 on the BoSU (Pilates on Fifth Video Podcast)</title>
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      <views>2</views>
      <created-at>Thu, 19 Nov 2009 08:47:22 -0800</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Port de Bras 2 on the BoSU is a variation of the Classical Pilates Arc Barrel exercise of the same name. This version adds arm circles when moving through flexion and etension to increase the challenge and increase the stretch. You’ll strengthen your abdominal muscles, increase spinal flexibility and open the front of the shoulders. Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos) and www.Shop.PilatesOnFifth.com (for store).]]>
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      <duration>134</duration>
      <filename>http://media.howcast.com/system/videos/1/27/43/28/284327.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
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      <id>281591</id>
      <title>EP 131: Half Roll Down With the Mini Body Bar (Pilates on Fifth Video Podcast)</title>
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      <views>5</views>
      <created-at>Wed, 11 Nov 2009 09:14:25 -0800</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Half Roll Down with the Mini Body Bar is a variation of original Pilates exercises that helps strengthen the abdominal muscles and increases the flexibility of the spine. Be sure to choose a bar that is not too heavy (we use four pounds) as you do not want to over-challenge the shoulder girdle stabilizers! Adding biceps curls to this exercise targets both the arms and the abs…what could be better! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for store.)]]>
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      <duration>131</duration>
      <filename>http://media.howcast.com/system/videos/1/24/06/28/280624.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>274624</id>
      <title>EP 130: Side Bends on the BOSU (Pilates on Fifth Video Podcast)</title>
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      <views>10</views>
      <created-at>Thu, 05 Nov 2009 08:32:36 -0800</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Side Bends on the BOSU is a variation of the original Pilates exercise Side Bends on the Arc Barrel. This exercise strengthens the core as you stabilize side lying on the BOSU and targets and tones the oblique abdominal muscles. Your waist will shrink and your core strength will improve! Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos), www.Shop.PilatesOnFifth.com (for store.)]]>
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      <duration>123</duration>
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      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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        <category id="901">Mind &amp; Body</category>
        <category parent_id="901" id="947">Physical Well-Being</category>
        <category parent_id="947" id="950">Pilates</category>
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    <video>
      <category-id>950</category-id>
      <id>271852</id>
      <title>EP 129: Port De Bras on BOSU (Pilates on Fifth Video Podcast)</title>
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      <views>18</views>
      <created-at>Thu, 29 Oct 2009 08:26:04 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Port de bras on the BoSU is a variation of the original Pilates exercise of the same name on the Arc Barrel. Articulating the spine through flexion and extension helps increase flexibility of the spine while targeting the abdominal muscles more than the typical “crunch!” The added instability of the BoSU triggers the deep stabilizers of the core to fire as well! The result: flat abs, a strong core and open shoulders!]]>
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      <duration>152</duration>
      <filename>http://media.howcast.com/system/videos/3/33/08/27/270833.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    </video>
    <video>
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      <id>268757</id>
      <title>EP 128: Hamstring Curls With Band (Pilates on Fifth Video Podcast)</title>
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      <views>15</views>
      <created-at>Wed, 21 Oct 2009 08:31:29 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Hamstring Curls with Band is a variation of original Pilates exercises on the reformer.  This exercise strengthens the hamstrings and tones the back of the legs.  Be sure to keep glutes engaged and your abdominal muscles pulled in tightly to support your lower back.  Don’t let your hips lift off the mat as you bend your knee!  Repeat 6-10 times each leg for maximum effect.]]>
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      <duration>125</duration>
      <filename>http://media.howcast.com/system/videos/6/00/77/26/267700.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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        <category id="901">Mind &amp; Body</category>
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    </video>
    <video>
      <category-id>950</category-id>
      <id>265602</id>
      <title>EP 127: Half Swan With Foam Roller (Pilates on Fifth Video Podcast)</title>
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      <views>20</views>
      <created-at>Wed, 14 Oct 2009 08:47:29 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Half Swan with the Foam Roller is a variation which facilitates extension of the spine to make original Pilates exercises like Swan Dive and Breaststroke easier.  Be sure to activate your shoulder girdle stabilizers so that stress does not creep into your neck and shoulders!  Half Swan with the Foam Roller strengthens the erector spinae, improves posture and increases flexibility of the spine. ]]>
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      <duration>108</duration>
      <filename>http://media.howcast.com/system/videos/5/37/44/26/264437.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>262354</id>
      <title>EP 126: Lower and Lift With Small Ball (Pilates on Fifth Video Podcast)</title>
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      <views>24</views>
      <created-at>Tue, 06 Oct 2009 11:31:39 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Lower and Lift with the Small Ball is a variation of the original Pilates exercise “Lower and Lift” on the barrels.  This exercise targets the lower fibers of the abdominal muscles to tone and tighten while protecting the lower back.  The instability of the ball further challenges the core stabilizers so you’ll get a strong core AND flat abs!]]>
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      <duration>124</duration>
      <filename>http://media.howcast.com/system/videos/5/17/12/26/261217.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>259930</id>
      <title>EP 125: Roll Up With the Mini Body Bar (Pilates on Fifth Video Podcast)</title>
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      <views>12</views>
      <created-at>Thu, 01 Oct 2009 08:19:22 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Roll Up with the Mini Body Bar is a variation on the original Pilates exercise “Roll Up.”  Using the Mini Body Bar can help individuals with tight lower backs roll up sequentially and smoothly through the spine, although its use does require more shoulder girdle stability.  Mini Body Bars come in a range of weights, and we are using a 4 pound bar.  This exercise tones and strengthens the abdominal muscles, increases flexibility of the spine and strengthens the shoulder girdle stabilizers. 

]]>
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      <duration>126</duration>
      <filename>http://media.howcast.com/system/videos/0/90/87/25/258790.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>258191</id>
      <title>EP 124: Toe Taps With Foam Roller (Pilates on Fifth Video Podcast) Edit</title>
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      <views>16</views>
      <created-at>Tue, 22 Sep 2009 19:45:44 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Toe Taps with the Foam Roller is a great preparation for all original Pilates exercises as it strengthens the core and flattens the abdominal muscles. Changing the place of the hands on the floor can make it easier or harder, so be sure to challenge ...]]>
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      <duration>134</duration>
      <filename>http://media.howcast.com/system/videos/2/98/70/25/257098.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
      <category-hierarchy>
        <category id="901">Mind &amp; Body</category>
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    <video>
      <category-id>950</category-id>
      <id>241280</id>
      <title>EP 123: Side Bends on Ball (Pilates on Fifth Video Podcast)</title>
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      <views>28</views>
      <created-at>Tue, 15 Sep 2009 09:38:34 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Side Bends on the Ball is a variation on the original Pilates mat exercise Side Bends. This version is easier on the shoulder girdle, but because the ball adds instability, the core is challenged greatly here! Be sure to use the strength of your legs to help stabilize your torso and Side Bends on the Ball tones all the muscles of the body. Please visit www.PilatesOnFifth.com (for more info), www.UltimatePilatesWorkouts.com (for more videos) and www.Shop.PilatesOnFifth.com (for store).]]>
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      <duration>124</duration>
      <filename>http://media.howcast.com/system/videos/6/04/02/24/240204.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>239301</id>
      <title>EP 122: Seated Circles on Stability Ball (Pilates on Fifth Video Podcast)</title>
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      <views>8</views>
      <created-at>Wed, 09 Sep 2009 20:43:54 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
      <description>
        <![CDATA[Seated Circles on the Stability Ball targets the deep stabilizers of the lumbar spine and activates the core. Range of motion can be modified to make it easier or a bit more challenging according to your clients’ needs. Please visit ...]]>
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      <duration>118</duration>
      <filename>http://media.howcast.com/system/videos/0/96/81/23/238196.flv</filename>
      <tags>pilates, instruction, video, training, exercise, fitness, cardiolates, classes, workout, nyc, new_york, former_radio_city_rockettes, twins, sisters</tags>
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    <video>
      <category-id>950</category-id>
      <id>237409</id>
      <title>EP 120: Heel Squeeze With Ring (Pilates on Fifth Video Podcast)</title>
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      <views>9</views>
      <created-at>Wed, 02 Sep 2009 13:02:27 -0700</created-at>
      <rating>0</rating>
      <username>PilatesonFifth</username>
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        <![CDATA[Heel Squeeze with the Pilates ring strengthens the gluts and hamstrings to prepare you for original Pilates exercises such as Swan Dive and Double Leg Kick. By pulling the abdominal muscles in while lying on your stomach, you’ll protect your lower ...]]>
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      <title>EP 121: Plank Leg Lifts on Ball (Pilates on Fifth Video Podcast)</title>
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        <![CDATA[Plank Leg Lifts on the Ball prepare the core stabilizers for original Pilates mat exercises such as Leg Pull Front and Push Up.  By varying the position of the ball, you can make the exercise easier (if the ball is under the thighs) or harder (if the ...]]>
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      <title>EP 119: Rolling Like a Ball With Small Ball (Pilates on Fifth Video Podcast)</title>
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      <created-at>Wed, 19 Aug 2009 21:43:18 -0700</created-at>
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        <![CDATA[Rolling Like a Ball with Small Ball is a variation of the original Pilates exercise Rolling Like a Ball. Using the ball facilitates proper execution of the exercise and a deeper contraction of the abdominal muscles. You will tone the abs…and have ...]]>
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        <![CDATA[Shoulder Bridge with the Pilates Ring is a variation of the original Pilates exercise Shoulder Bridge.  This version targets the inner thighs more, so you will sculpt both the backs of your legs (hamstrings and gluteus maximus) and the inner thighs.  ...]]>
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