pilates core sequence

The Hundred

A breathing exercise designed to build core strength and improve circulation.

The Roll Up

An exercise focusing on the articulation of the spine and abdominal strengthening.

One Leg Circles

An exercise that targets core stability and hip mobility.

Rolling Like a Ball

A movement providing a spine massage and improving balance.

Ab Series - Single Leg Stretch

Includes core endurance and coordination training.

Ab Series - Double Leg Stretch

Focuses on total core engagement and breath control.

Ab Series - Single Straight Leg (Scissors)

Targets hamstring flexibility and lower abdominal muscles.

Ab Series - Double Straight Leg (Lower Lift)

Concentrates on deep lower abdominal control.

Ab Series - Criss Cross

Focuses on oblique strengthening and spinal rotation.

Spine Stretch Forward

Assists in spinal decompression and provides a hamstring stretch.

Corkscrew

Emphasizes core control and pelvic stability.

Saw

Involves spinal rotation and improves flexibility.

Swan Prep

Focuses on back extension and opening the chest.

Single Leg Kick

Targets hamstring strengthening and quad stretching.

Side Leg Kick - Front/Back

Improves hip stability and leg control.

Side Leg Kick - Up/Down

Strengthens the abductor and adductor muscles.

Side Leg Kick - Small Circles

Increases hip joint mobility and stability.

Side Leg Kick - Inner Thigh Lift (Up/Down)

Focuses on inner thigh isolation.

Side Leg Kick - Inner Thigh Circles

Enhances inner thigh control and mobility.

Teaser Prep

An advanced exercise for core balance and spinal articulation.

Seal

Used for balance and a spinal massage.

Push Ups

Builds upper body strength and promotes full-body integration.