Foundational Pilates Movements & Techniques

Can't do standing leg work due to weak knees? This side-lying leg raise is a simple but effective mat exercise to strengthen and tone your glutes. With good form, every rep works wonders.

This is the second part of the side-lying series: leg circles. This move challenges your stability while strengthening the glutes. Remember to keep your upper body stable and move the leg as one piece from hip to toe.

Keep calm and do Pilates. Here I demonstrate the Pilates roll-over and teaser on the mat. These advanced moves require incredible muscle control and precision, which is why Pilates is called the "thinking way of moving."

Pilates moves can look easy, but they are challenging to master. This exercise requires balance, stability, and breath work. In 10 sessions you feel the difference, in 20 you see it, and in 30 you'll have a whole new body.

A quick, full-body move I love: the Pilates roll-down to plank walkout, push-up, and squat jump. This can be modified for any level, for example by placing knees on the mat for the push-up.

What is not moving is as important as what is moving. This leg extension exercise looks simple, but it engages the entire body: arms, core, spine, and glutes, all working to stabilize the movement.

Slower, controlled moves are often the hardest but most effective. This flow from a side plank to downward dog requires muscle control and finesse, and you can feel the burn inside.

A little fun with the "confessions of a Pilates instructor." This video shows a basic shoulder bridge, a fundamental move for strengthening the back and glutes. And yes, when we call a move "fun," prepare for a challenge.

"Can we do the other side next week?" A question my Pilates students know well. This video shows a few full-body movements, including a plié squat with lateral flexion, that we practice in our online and in-person classes.