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!

Here is a short routine you will love for your back. You could even do it lying in bed before you even get up in the morning.

As part of our full body band workout series, this is #1. We get acquainted with some arm movements to begin with and then move into a little bit of core and leg work. This probably looks a lot easier than it really is. Remember to be kind to your bands.

This core workout is more about the back and abdominal muscles working in synergy together- it's not a bunch of crunches!! But believe me, you will find the challenge as you enjoy the beautiful back drop. You may need to turn the volume a little louder on this one.

This 15 minute video leads you through an amazing release of the SI (Sacro-Illiac Joint). These gentle moves can help release the tightness across the back of the sacrum and leave you feeling amazing.

The resistance bands are so fun and practical to work with. I love taking mine when I travel. They take up very little space. This workout hits all the right places to tone the arms.

The Side Kick Kneeling

Side Bend

Boomerang

Seal

Crab

Rocking

Control Balance

Push UP

Side Kick

Teaser

Hip Twist

Swimming

the Leg Pulls

The Push Up is another great opportunity to work on wrist strength- as you support your body weight on those hands.

YOU DID IT!!! All 34 of the original Contrology exercises!!

Another NECK CAUTION on this one.

This move incorporates a roll over into a shoulder stand into a scissor, but with the arms up over the head. So a prequel to this would be go back and do the original scissors on day 16. Then try taking your hands off your hips and raise them over your head. That's where the balance (and control) come in!!

Rocking requires length through the front of the body. Most of us are folded in half a large percentage of our day. We sit with our hips bend and our spine slouching. So this exercise is particularly hard for our modern lifestyle.

It's a rollover, with a teaser, with a forward flexion, spinal articulation, AND arm mobility! OH my! What isn't in this move?

You just have to laugh at this one- WE DO!!!

Crab involves more rolling but there are two parts that make it a bit awkward.

This one is just fun. Have fun with it and bring out your inner child.

At the heart of it, it's a spinal massage and a control exercise. But make it fun and you won't even know you're exercising. Grab your kids for this one too!!

Side bend is a lateral line move. I always remind my clients that we need to train our bodies in all planes of motion. Most of the time we are just working in a front to back pattern- but this one hits the side body.

There are two variations of Leg Pull.

1- Leg Pull Front

2- Leg Pull (It's not called Leg Pull Back for some reason!)

I love this one, but it requires some glute strength. Stack the body in all one line - as if you are wedged between two panes of glass. Or as I like to say, you are the cream filling in the Oreo cookie!

We teach two different variations of this- they look similar, but they aren’t!!

The hip twist works those hip flexors and back muscles, much like the teaser. There are two differences:

1- You get to have your hands down on the floor- YEAH!!!

2- You are moving your legs/feet side to side. (BOO!!)

No, it's a great one to work that side body. You will feel this one in so many places. Watch your shoulders, don't let them sink down.

In this video we intended to cover then next 5

Scissors

The teaser requires not only abdominal strength, but also back and hip flexor strength. You are in a straight back position with the legs elevated. Feel the energy through the tip of your toes. Feel the lift of the crown of the head to the ceiling. Length and strength are captured at their finest in the teaser!!!

The Side kick is difficult because you are working the body in the frontal plane. You are moving the leg forward as you keep the body still in space. The movement of the leg requires balance and stability.

*Not advised if you have neck issues*

The Jackknife involves a rollover into a shoulder stand. To do this requires powering up the core, glutes and hamstrings. After your rollover, you shoot the toes into the air by really engaging those glutes. Ideally the shoulders, hips and toes are all in one line. It's fun to practice!!

The spine twist looks pretty simple, but there is more to it than meets the eye.

The shoulder bridge stretches the front of the body and challenges the abdominals, glutes and hamstrings. A basic- two feet on the ground- shoulder bridge is a good challenge for most, especially if you really work to find the clues. But as usual, Joe has to challenge us more with pelvic stability as one leg moves up and down. Find the variation that is right for you.

We walk through two variations of the scissors here. Joseph's original involves going into and inverted position with the hips lifted in the air. This requires the ability to roll up and also some flexibility of the cervical spine (neck). SO THIS VARIATION IS NOT RECOMMENDED FOR THOSE WITH NECK INJURIES!!!

The neck pull starts in a position of length of the hamstrings as you sit with the legs outstretched on the floor. We first practice the forward rolling part to show how it lengthens the muscles of the spine.

We also show two variations of this one. Once again, Jospeh performs this inverted, so we will demonstrate. (But please be warned not to perform this if you have a neck injury).

The second variation involves some oblique rotation. It is a great opportunity to challenge those abdominals in a different plane of motion.

The one leg kick looks easy. Imagine a child on the floor just kicking their legs up in the air. Remember when it was not big deal to read a book propped up on your elbows.

LIke the single leg kick, the exercise stretches the from to the body. There are a few added challenges.

In this video we cover

Saw

Swan Dive

One Leg Kick

Double Leg Kick

Neck Pull

Thoracic extension is hard for most people. It's the antidote for our "hunched over technology" lifestyle. Just the most basic variation is difficult for most people, so Katie and I step about 5 paces back and work on that extension with the aid of the arms.

Saw involves spinal articulation with rotation.

Spinal articulation is the ability to move each vertebrae independently of the others. So we are stacking the spine one vertebrae on top of the other.

We are also going into rotation.

In this video we cover the

One Leg Stretch

Double Leg Stretch

Spine Stretch

Rocker with Open Legs

Corkscrew

The Corkscrew starts with the Roll Over. So if you aren't to the Roll Over yet, this one will be modified as well.

You can modify by keeping the legs bent and just trying to direct your knees to one side at a time.

The full exercise involves circling the legs completely around- once to the right, and then once to the left.

There's a bunch to unpack in this move.

First of all, it requires some strong back muscles to lengthen through the spine.

Second, the length of your hamstrings is key. If you are tight, you won't be able to straighten your legs out all the way. Not only that, but tight hamstrings tend to pull your pelvis into a posterior tilt. That makes it harder to sit out of your hips and lengthen the back.

The hardest part about this exercise is sitting on the floor with your legs extended out. Those of us who have tight hamstrings, will struggle to be able to do one or all of 3 things:

The Double Leg Stretch involves more challenge to the abdominals because both legs are reaching out at the same time. Each person needs to find the angle of the legs that is right for them. Too low and it could be too challenging and compress your low back, too high and it could be too easy, missing some of the benefits. Find your own "Just Right!".

In another modification, we show the arms up over head. This increases the challenge. (You're welcome!)

The one Leg stretch involves curling up in the spine and lifting the shoulders off the mat. One leg at a time comes into the chest as you wrap your hands around the top and pull it in closer. This takes the whole spine into a C shape.

Katie and I go through the first 5 exercises together now. She will do the modified variations and I’ll do them as close to Joseph’s original’s as possible.

Rolling like a Ball is a great exercise to practice pelvic stability, back lengthening and to massage the muscles and fascia of the spine. But remember, it's about CONTROL!

This exercise is the essence of finding both stability and mobility. The one leg circle works on the range of motion in the hip joint- which we all need, as well as the stability of the pelvis. We show ways to work on this one in your own appropriate range.

Joseph knew what he was doing in these Pilates mat exercises. He wasn't just working the spine and the muscles, he was working the fascial lines.

The Roll Up is a tough one! There is that one sticky spot that we get tripped up on and can't push thought. In this video, I teach you how to overcome that sticky spot and get your roll up.

There are about 100 things going on in the Pilates 100. In this video we take each element one at a time to learn and practice them. Then we put them all back together to perform the Hundred.

Using a resistance band, we can get a good burn on those AB-Ductors (abductors). You can feel the difference when you have them around your knees VS when you have them around your ankles.

The resistance bands are so fun and practical to work with. I love taking mine when I travel. They take up very little space. This workout hits all the right places to tone the arms.

Our third full body band workout comes with some more compound moves that involve the arms. legs and core all working together.

This full body workout begins with back work. Back work is usually challenging for most people. We hit the glutes in some really sneaky ways with the added resistance/ challenge of the band. Additionally, we work in some abdominal work with some fun challenges. Then we finish with some rotator cuff work.

Just a little intro about how to use your Flexbands and keep them around longer. These things are so versatile and easy to transport so they can be a great tool to take with you while you are on vacation or traveling for work.

This is the final video in our hold the stuffing challenge. I am so glad that you have taken the time to do this program with me.

Today is the most complex workout we have done. We are going to incorporate more complex moves today. This means we will involve both the arms and legs in most moves. In some we will even add the core.

Today we pick up the weights right from the start. The format is all legs then all arms, then we go down to the floor for abs and glutes. We are starting to move into more exercises without so much repetition.

Today's challenges focus around activating the hamstrings in new and glorious ways. The hip flexors are right behind. This is the last workout that we do in a repeating sequence. After today we will be doing more exercises without repeating them. You are ready for the challenge!

Today comes with just a few different changes to our program. We add in some glute work too! You're over the half way point. Things are going to get a little more fun after this!!

Today we shake things up a little by moving from lunges to squats and working our arms into a tricep focus.

If you are watching the knees, here is another set of modifications for you.

We are back at it today working in all 3 planes but adding different elements.

Ready to get back at it?? Are you feeling stronger? Or feeling a little bit sore? All the feels are good to note! I’m proud of you! Keep up the good work!

In these workouts, I wanted to challenge you by working in all 3 planes of motion. If you don't know what that means, don't worry. You definitely will by the end of this.

Today we continue with our multi-plane movements. We will work the legs, arms and core again. But of course I'm adding to it- wit pulses!!

For those of you who have knee issues, this is a quick video to give you some modifications to help keep those knees safe.

I love getting the glutes and hamstrings in standing leg work. This is a great way to really connect with those muscles and also work on mobility.

My legs and back needed a little stretch after a long plane ride and car ride. Join me in beautiful Tuscany for a relaxing leg stretch

I recorded this one at 5 AM (but you can do it anytime!)! Join me for a early morning core wake up!! Use 2-3 lb hand weights to challenge your abdominals even more!

This full body stability ball workout will have you shaking in all the right places. We start off with our stabilizers and then hit the back, abs, inner thighs, glutes and hamstrings. Join me!!

The way our pelvis is aligned can make a big impact on our back. Many of us (women in particular) have and anterior tipped pelvis

If you have an anterior tipped pelvis, your low back my feel a lot of compression.

This is a series you can do with one or two tennis balls, pinky balls or lacrosse balls. Tennis balls are softer and are recommended to begin with.

No equipment needed to work the glutes in this one. We will practice our bridging in a couple of ways and find some deep glute activation. Strong glutes are important to help reduce back and/or knee pain.

Sometimes it's hard to visualize all the muscles and how they are supposed to be working.

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.

The QL are the muscles on the sides of your back over your kidneys.

The TFL (Tensor Fascia Latae) is a muscle on the front of the hip that helps internally rotate the femur.

The Lats are the largest muscle in the upper body. It inserts into the pelvis, so having tight lats can effect the pull on the pelvis. Here is a way to foam roll them.

We are working to counter the effects of our computer time in this one.

Using a resistance band, we can get a good burn on those AB-Ductors (abductors). You can feel the difference when you have them around your knees VS when you have them around your ankles.

We hit the core, legs and arms with this one. It challenges your stability as you take the leg into an externally rotated position. You can do it!

Time 8:21

For this workout you need a small Pilates ball. We will be working the upper and lower abs. We will also be hitting those obliques by adding some rotation work.

Grab some light weights 1- 4 lbs and meet me on the mat for this quick but effective arm workout. I'm going to move constantly without any breaks, but you take one if you need it! I'd rather you have better form than keep pushing.

You can repeat this whole series a second time if you want!!

No equipment needed. This is a great workout to help strengthen the muscles of the middle and upper back. We all need a little bit of this to reverse the effects of gravity.

This mat routine gets the blood flowing and energy going! We will workout some of the kinks in the ankles and hips and then get moving through a comprehensive workout.

We hit the glutes a little differently in this video. We work on the glute max and hamstrings in our bridges. Then we work on the outsides and insides with some side kneeling (or lying) work. The side kneeling can be challenging, so feel free to lay down at first. Then work your way to kneeling.

The deep glute rotators and adductors can get tight. This series will help you get in there to stretch those deep muscles.

No equipment needed, just your body is good for this side lying leg lift series. Get aquatinted with the insides and outsides of your hips and legs.

No equipment needed, but bring your GRIT! This one will challenge you! It's one of my very favorite. Keep practicing this one and I promise it will change your body!

Maintaining mobility in the spine is so important. The spine moves in 4 directions. I take you through all 4 movements in this video. This is a great place for a beginner to start. Just pay attention to how you move and try to connect your mind and body.

You can get a great arm workout in lying down.

This principal is an interesting one and it really helps you see the extent of our core stability.

The ideal position is when your eye gaze going straight toward your knees.

In this video, we show the different movements of the shoulder blades and how to find the muscles below and around the outside to help move the arm.

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.

The calf muscles are your gastocnemius and your soleus. I take you though two techniques using either a foam roller or a soft ball to help release your calves.

Your serratus anterior is a very important muscle for helping your shoulder blade lay flat on your back. However, they are like any muscle in that they have to be able to release in order to contract fully. This foam rolling technique will help the myofascial release around the serratus.

Headaches or neck tension? This is one of my favorites to release the neck.

This is a nice- feel good way to release the hamstrings.

Foam Rolling can be uncomfortable when you first start. It can be hard to justify why you would want to endure it if you don't understand the reasoning. So in this video I talk about the force of the muscles pulling on the body and how foam rolling helps release tight muscles and sticky fascia.

Under your arms live your serratus anterior and your lats.

In this video we foam roll the lower border of the shoulder blade.

This video is about side bending over the foam roller.

The adductors are your inner thigh muscles. We learn to foam roll them.

In this video we work on finding the different pelvic placements.

This video explains all the components to Pilates Breathing.

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.

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)

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?

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.

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.

In this video, Wendy shares some of the common challenges with performing the plow. It is a move that challenges the muscles in the back of the body that stabilize the shoulder blades. Particularly the middle and lower trapezius and the rhomboids.

In this video Wendy covers all the corrections and the objectives of the Plow on Long box. The goal is to work the extensor muscles of the spine, taking the thoracic spine into extension. Stabilizing the shoulders and firing the whole posterior chain are other important elements.

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!!

This core workout will help you feel the difference between your upper and lower abs. Most people are more challenged by their lower abs. I also sneak in a bit of oblique work. Keep learning, keep challenging yourself.