Beginner Pilates

Quadruped Hip Extension

On all fours, extending one leg back to strengthen glutes.

Reverse Crunch

Lower ab focused crunch movement.

Roll Down with Band

Seated roll down with band around feet for hamstring stretch and core work.

Rolling Like a Ball

A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.

Balance

Seal

A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.

Recovery

Single Leg Circles

Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.

Single Leg Kick

A prone exercise that strengthens hamstrings and glutes while challenging back extension.

Single Leg Stretch

First of the Series of Five. Develops coordination, core strength, and hip flexor flexibility with alternating leg movements.

Spine Stretch Forward

A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.

Spine Twist

A seated rotation exercise that improves spinal mobility and stretches the obliques.

Standing Roll Down

Standing forward fold articulating through spine.

Superman

Full back chain activation with arms extended.

Supine Twist

Gentle spinal rotation while lying on back.

The Hundred

The signature Pilates warm-up exercise that pumps the blood and warms the body. Named for the 100 arm pumps performed.

Thread the Needle

Gentle twist that opens thoracic spine and stretches shoulders.

Toe Taps

Lying exercise alternating toe taps to floor while maintaining flat back.

Warrior I

Standing lunge with arms reaching overhead. Builds leg strength and balance.

Warrior II

Standing lunge with arms extended to sides. Opens hips while building leg strength.