Whether you are new to Pilates or experienced, we have hundreds of exercise moves and complete workouts to help you move better and feel better!

The rocking is a tough one if you can't reach your ankles yet. It stretches the whole front of your body, especially the quads. If you can't get your rocker to rock, that's ok. Just work to reach the feet and raise the chest off the mat. You can always have someone do the rocking for you- as Wendy does for Katie in this one.

All you need is a mat. This workout is a great place for beginners to start learning the basic principals of Pilates and feel the benefits. Keep in mind that it is going to be challenging and look at it as an opportunity to challenge yourself and improve. You can do this!!

Wendy shows Katie just one modification to practice building the abdominal, hip flexor and back strength that is needed for this move

Often, when people first try this exercise, they are not able to separate the rotation in the pelvis. You can tell when one leg gets longer than the other that the rotation is coming from the pelvis. Katie learns how to spiral up out of the thoracic spine and keep the pelvis stable.

Katie strengthens her glutes as she performs the shoulder bridge. Once you switch to one leg at a time, you really find out if those glutes are working equally.

Wendy talks Katie through all the elements of this complex move. Pilates is such a coordination of the mind and body. Sometimes it takes a while for the brain to sense the verbal cues, so you hear the words, but you aren't sure how to perform them. e exercises, I believe that is just a normal part of the growth journey.

We position Katie with one knee on the floor the whole time as we start the side bend. This helps focus on keeping the shoulder stabilized and finding strength in the "side panels" as she lifts her body up and works on her lateral flexion (side bend).

The arm reaching over head should stay in line with the ear and the head extends to the side instead of pitching forward. There are many elements to creating that strong lateral line that it is a good idea to break it down to feel all the elements.

Katie performs the hundred as Wendy cues all the elements. This can be performed with feet flat on the floor as you begin. Then can progress to moving the feet into table top and then finally extending them out straight. Focus on the curl and increase your endurance for this exercise by working up to 100 (pumps of the arms)

The roll up is one that will truly tell you if you have been getting a good contraction of the TA (transverses amdominis). In fact all 4 of the abdominal muscles are required. Your obliques and rectus (your six pack abdominals) are all needed. You are working to smoothly lift the spine from the floor and hinge forward at the hips. Then you return to the floor with control as each vertebrae lowers to your mat.

Wendy shows Katie two different ways to work on this move. First focusing on strengthening the lower abdominals and lengthening the back muscles. Then, using a ball to aid in lifting the hips. This will allow you to focus on controlling the roll down.

Oh boy, here we go with the corkscrew. Wendy shows Katie how to use a ball under her hips to help get into the backward tip position. Once the legs come up over the head, they start to circle to one side. This engages the sides of of the abdominals,-the obliques. You complete a whole circle in one direction and then roll back down. Then roll the feet overhead again and complete a circle in the opposite direction. Don't you think corkscrew is a cleaver name?