---
title: "Pilates Training for Core Strength & A Flexible Body - mytribe"
description: "Experience transformative Pilates Training with Monica Rastogi. Specializing in Reformer and Mat Pilates, our sessions build core strength and improve flexibility. Ready for a mind-body workout? Book your class with a top Pilates instructor on Tribe!"
canonical: https://mytribe.in/studiopilatesretreat/pilates-training
last_updated: 2025-10-01
---

# Pilates Training in Delhi Ncr

By [Monica Rastogi](https://mytribe.in/studiopilatesretreat) · I teach Pilates using both mat and equipment, focusing on breath, control, and safe movement for all ages and fitness levels, including post-rehab support.

## Locations

Visit studio in Rama Krishna Puram, New Delhi

### Visit at

- Studio at Sector 6, Rama Krishna Puram, New Delhi (close to Vasant Vihar, Munirka, Hauz Khas, Safdarjung Enclave, Green Park, Bhikaji Cama Place)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Semi-Private Equipment Session

Advanced spring loaded training on Reformers and Wunda Chairs with a strict 1:4 instructor ratio for personalized attention.

Typically ₹1,600-2,200 Per Session (estimate)

#### Apparatus Access
*   **Reformer:** Full usage of carriage, springs, and straps for flow sequences and resistance training.
*   **Chairs and Barrels:** Includes Stability Chair (Wunda Chair) for pelvic stability and Ladder Barrels for spinal extension.
*   **Correction:** Use of Arc Barrels (spine correctors) for thoracic opening exercises.

#### Training Format
*   **Ratio:** Small group format (maximum 3 to 4 students) to ensure eagle eye supervision.
*   **Intensity:** Focuses on spring loaded resistance to build lean muscle tone, distinct from mat work.
*   **Feedback:** Hands on tactile feedback from the instructor to correct alignment on moving equipment.

#### Class Logistics
*   **Setup:** Equipment is pre set with necessary attachments like jump boards based on the lesson plan.
*   **Mirrors:** Full length mirrors available for visual self correction during lunges and standing work.

### 1-on-1 Rehab & Cadillac Private

Premium solo session tailored for scoliosis or injury rehab utilizing the Cadillac Trapeze Table and hands on manual manipulation.

Typically ₹3,800-4,800 Per Session (estimate)

#### Customized Programming
*   **Target Audience:** Designed for special populations including Scoliosis, Pre or Post Natal, and Disc Herniation cases.
*   **Assessment:** Includes initial postural analysis and movement screening to identify muscular imbalances.
*   **Methodology:** Blends Pilates with Gyrotonic principles to improve joint mobility and fascia elasticity.

#### Exclusive Equipment
*   **Cadillac Table:** Exclusive access to the Trapeze Table for spinal decompression and hanging exercises not available in groups.
*   **Manual Therapy:** Constant spotting and manual adjustments to facilitate neuromuscular re education.
*   **Micro Progressions:** Use of weighted bars and stability cushions for targeted strength building.

#### Session Experience
*   **Privacy:** Dedicated use of the equipment area with minimal distractions.
*   **Education:** Focus on the mind body connection and breath mastery to explain the mechanics of recovery.

### Monthly Small Group Mat Subscription

Includes 12 sessions per month in an intimate batch size of 4 to 8 participants using specialized props like Magic Circles and Swiss Balls.

Typically ₹10-12K Per Month (12 Sessions) (estimate)

#### Session Structure
*   **Frequency:** Package includes 3 group classes per week (approx. 12 sessions per month).
*   **Duration:** Each session runs for 55 to 60 minutes, covering warm up to cool down.
*   **Batch Size:** Limited to 4 to 8 participants to ensure form correction and safety.

#### Props and Equipment
*   **Mats:** Professional high density Pilates mats provided by the studio.
*   **Resistance Tools:** Use of Flex Bands for limb strengthening and Magic Circles for adductor engagement.
*   **Stability Aids:** Integration of Large Swiss Balls and Mini Stability Balls for core challenges.
*   **Recovery:** Foam Rollers utilized for fascial release and spinal mobility work.

#### Studio Environment
*   **Flooring:** Polished hardwood flooring designed for shock absorption.
*   **Facility:** Air conditioned residential style studio with a community focused atmosphere.

## About Pilates Training

### Why I Love Pilates

Pilates, for me, is about more than toned arms or flexibility. It's about that feeling when your mind and body are in sync, and suddenly movement feels easy - almost like a dance. I always say, once you get the breath and focus right, everything else falls into place.

### How We Move

My sessions are about mindful movement, not just reps. I guide you to slow down, pay attention, and let your breath lead. Each class brings in:
- Control and precision (no rushed moves here)
- Breathwork in Pilates to help power and steady you
- Flow, so you feel the rhythm in your body, not just the burn

### Tools and Techniques

Whether you’re curious about Pilates reformer classes or love classic mat work, I use all the gear:
- Reformer, Cadillac, Chair, Barrels - each brings its own challenge
- Flex bands, foam rollers, stability balls, and sometimes those little props that make you go, “Oh, yeh toh kaafi tough hai!” (Oh, this is actually tough!)

### Who This Is For

Pilates really is for everybody – all ages, all goals. I see people coming in for strength, flexibility, injury rehab or just to feel better moving. If you’re post-physio and want safe, post-rehab Pilates exercises, I’m here for that too.

### Our Vibe

We keep things real. Some days you nail it, some days you wobble. We laugh a lot, we learn together, and every session is a little step forward - for your body and your mind.

## Highlights

Browse through Monica Rastogi's best work.

### [Featured](https://mytribe.in/studiopilatesretreat/pilates-training/featured)

- ![This is what peak control and strength looks like on the Cadillac. This inverted position challenges the entire body, requiring core stability, back flexibility, and focused breathing to achieve this beautiful line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77a4a259-4055-4f72-afe8-3022e44f2007)
- ![I love the energy of our group sessions! Here, we're using the barre and mini stability balls for a coordinated movement that improves balance, posture, and creates a lovely rhythm in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62e3e858-ea07-48dd-8849-b7b2c11924a9)
- ![Personal attention is key to safe and effective Pilates. I'm helping a client achieve a deeper, more effective stretch on the Cadillac, ensuring her form is precise to get the full benefit of the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d1b5a9-7810-471e-8fd4-cf528442880c)
- ![The Ladder Barrel is fantastic for building a strong posterior chain. This reverse plank position strengthens the back, glutes, and hamstrings, all while opening up the chest and shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3eef216-fb8f-48bd-bf1f-420a6b315dc8)
- ![Finding stillness and power on the Stability Chair. This exercise looks graceful, but it's a deep challenge for leg strength, balance, and core control, showing how Pilates builds strength from the inside out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4660f459-d292-467f-a5dd-794b73cfd7a0)
- [Video: Lunges on the Pilates Reformer are a game-changer for leg work. The moving carriage adds an element of instability that forces your core and stabilizing muscles to work harder, toning the legs and glutes beautifully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06bb9ee0-547c-4fba-88ee-22c3470ae991)
- ![This is what it's all about: laughter, friendship, and getting stronger together. Our studio is a place where we celebrate each other's progress and have a lot of fun along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf89b62-6de5-4db3-b4ce-15b975bdf362)
- [Video: A quiet morning at my Pilates Retreat. This is our welcoming space, filled with natural light, professional equipment, and a wall of certifications that represent my commitment to continuous learning and providing the best for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5c43dc3-0bbd-45da-bea1-830ece1a7068)

### [The Cadillac Experience](https://mytribe.in/studiopilatesretreat/pilates-training/the-cadillac-experience)

- [Video: Hanging upside down on the Cadillac is a total body challenge. This movement requires immense abdominal strength and controlled breathing to support the body and create a flowing, graceful sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/db06d56f-2a80-4754-bed0-d9e671d34661)
- ![A beautiful backbend supported by the fuzzy straps on the Cadillac. This exercise opens up the entire front of the body while engaging the back and arms, creating both strength and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1a5794f-4a10-4b48-9c23-4c1211de400f)
- [Video: This hanging leg series on the Cadillac is a powerful workout for the obliques and core. It requires significant upper body strength to maintain stability while the legs move with control and precision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0c4a8cd-a473-4888-82c4-9ac32a055e5b)
- [Video: It takes a lot of bicep, shoulder, and upper back strength to pull yourself up like this. With feet in the straps, your breath is the key to holding this extended position without collapsing. A true challenge!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2f4b79f-c2ac-467d-a648-ef70611808aa)
- [Video: This is a classic back extension exercise, often called the "swan," performed on the Cadillac. It's wonderful for strengthening the entire back line of the body and improving posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/500578b9-b102-489c-a032-1bf3c56e03ee)
- [Video: The plank is already a challenge, but doing it with your feet suspended in straps on the Cadillac takes it to another level. This exercise deeply engages the core and improves full-body stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc0e0212-f72d-4f9d-8ffd-8b504f6d2e18)
- [Video: Here we are doing a bridge with an arc on the Cadillac. The entire body works together to support the shape, challenging muscular endurance as we create a beautiful, flowing movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd854e0f-3b39-4009-bd27-3efc63172a07)
- [Video: Holding a half roll-back position on the Cadillac is a serious abdominal challenge. Using the springs for arm work adds another layer, forcing the core to stabilize against the resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93eaca2d-2e18-4dfd-8edb-4d0e34c03585)
- [Video: Using the roll-down bar for spinal articulation is one of my favorite things to do on the Cadillac. It helps to mobilize each vertebra, releasing tension and improving the flexibility of the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4a93c9-fd26-4c6c-a9b3-15850acfb03b)
- [Video: We use the Cadillac's springs to add resistance for calf lengthening and ankle strengthening. Building strength and mobility in the ankles is so important for supporting the knees and improving overall balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4356ccaf-f10d-4333-9746-eb9b4b6179e4)
- [Video: With straps around the legs, this squat variation on the Cadillac is a major challenge. It really teaches you to focus on stability, posture, and breathing to perform the exercise correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7711a8d6-cbf4-4414-ada7-a2604dbc1777)
- [Video: This advanced exercise combines the Cadillac and the Wunda Chair box. It's a test of stability, balance, and arm strength, requiring deep core engagement to hold the plank position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b695cf82-d19e-4658-9b97-6d50de9b1776)
- [Video: Combining the Chair and Cadillac can create such a FUN workout! This side plank variation with rotation challenges the obliques, shoulders, and overall body coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6be53d30-e7a5-4cf1-a2cf-3bcfbe5588b9)
- [Video: What a challenge for the arms and shoulders! This hanging exercise builds incredible upper body strength and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9204487a-9f51-40ec-9c81-8baaed1a3ee5)
- [Video: This is a fun way to challenge the shoulders and arms while also opening through the hip. The Cadillac allows for these unique, multi-faceted movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63878dbc-0436-4d77-b502-ed5e4b3b5750)
- [Video: A combination challenge using both the Cadillac and the Chair. This requires intense focus and strength to maintain a stable plank while moving the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77308e22-5a79-4831-911c-0963d24afd5d)
- [Video: This exercise works on the flexibility of the back while challenging the abdominals. The goal is to control the movement of the spine as you articulate it off the mat, one vertebra at a time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/101056a3-f209-425c-9011-e4f6b6e43504)
- [Video: Using the push-through bar and a stability ball, we're creating a deep abdominal challenge on the Cadillac. The unstable surface of the ball makes your core work even harder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13252df8-17d7-4c0e-975f-009d19da3fc4)
- ![The world still looks amazing upside down! This is me on the Ped-o-Pull, an attachment for the Cadillac, working on inversion, strength, and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81a11f0a-ef50-4061-8648-6da4a10b14db)
- [Video: Another variation of a hanging exercise on the Cadillac. These movements are advanced but so rewarding for building strength and body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c996a09b-16c7-4a16-ba5a-248485a28b17)
- [Video: This plank variation on the Cadillac uses a small ball to challenge stability even further. It's all about core control and maintaining a strong, straight line from head to heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa436bba-814c-4326-8174-4317aa95c798)
- [Video: Focusing on the legs and hips with the help of the Cadillac's springs. The resistance helps to build strength through the entire range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37aab4c-c9d3-4656-ab24-dbf8f6611659)
- [Video: Here we go for some work for the shoulders! Using the slings on the Cadillac for a plank-to-pike movement is a fantastic way to build upper body and core strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d039dbd9-02a6-453e-b26e-cca4f749c5b3)
- [Video: Challenge your balance and strength by combining the stability ball and the Cadillac. This exercise targets the obliques and back extensors.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77c2c9b9-c6b8-4779-9113-7146b96771ee)
- [Video: What fun it is to hang upside down and challenge your body in every way! This move on the Cadillac builds core strength and decompresses the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3d343ac-f7b5-4342-8b1c-9f4780c11c1a)
- [Video: Using the leg springs on the Cadillac for a hip and glute focused workout. The resistance from the springs helps to tone and strengthen the muscles effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/618de5b3-0464-42b6-a617-6343e32e33a1)
- ![Hanging upside down on the Cadillac is great for feeding blood to your head and challenging your upper body at the same time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96c38ae4-c502-4d21-be95-e79b7ff3c8e6)
- [Video: This sequence on the Cadillac involves a plank with leg lifts while suspended in straps, transitioning into a controlled roll down. It's a full-body integration exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a2883d6-c13d-455a-abf3-4a351f353ed5)
- [Video: A plank on the box using the Cadillac for support. This variation challenges core stability and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af4c37c2-706c-4b36-8bf6-771d227720e1)
- [Video: Developing control, precision, and flow of movement with awareness, focus, and breath. The leg springs on the Cadillac are perfect for this kind of detailed work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96dd8ecd-2477-4f0c-961b-c25054dab939)
- [Video: Another great Cadillac challenge! This exercise involves a plank on the box while using the leg springs to create resistance, targeting the glutes and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ff14d17-dad9-42ac-9be4-e8b6d7c97e31)
- [Video: Being suspended in the air adds so much fun to exercising! This move works the shoulders, arms, and back, all while you feel like you're flying.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8c5bace-40d2-408d-bd53-7bdb5cda0529)
- [Video: A Pilates challenge on the tower portion of the Cadillac. This leg series works the lower abdominals and improves hip flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65487483-1a92-47e7-9820-a7a1014797fe)
- [Video: A dynamic hanging exercise on the Cadillac. This sequence requires a powerful core to lift and control the body through the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afa33940-415f-4b2e-bd5a-71339c04bf10)
- [Video: Adding pull-ups to this Cadillac challenge makes it an incredible upper body and core workout. It's all about coordinating your breath with the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be936d6a-3402-4a82-997d-9b8e0b70fa8c)
- [Video: Using a ball on the Cadillac for a back extension exercise makes it a fun workout. The instability of the ball forces your deep core muscles to engage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e36a2fb2-b617-4a6b-8f5c-537f3da37fd9)
- [Video: This is a fantastic Cadillac challenge for the posterior chain. The exercise strengthens the glutes and hamstrings while requiring core control to keep the torso stable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22dc1e79-df7c-4a48-80b9-e99a00cb5d88)
- [Video: Working the arms on the Tower. This looks simple, but the spring resistance is very effective for toning the biceps and shoulders without building bulk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1741f15-ad07-40ac-8bcd-f93e5b87fa21)
- [Video: Let's hang on the Cadillac and feel the flow. This movement combines core strength with spinal mobility, creating a sense of length and release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ded4c335-1dee-4e36-9c18-2d8caf855a78)
- [Video: A bridging exercise on the Cadillac. This move is excellent for activating the glutes and hamstrings while also opening up the front of the hips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94576e73-5b5b-47db-9b9a-eb0fa39a7671)
- [Video: A plank variation on the Cadillac with leg movements. The spring resistance adds a challenge to the glutes and core stabilizers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8df4eb6-2663-4327-91cc-0eb0606cb3d4)
- [Video: More fun on the Cadillac! This hanging, twisting motion is a great workout for the obliques and improves rotational control of the torso.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b60d36c4-f92f-4ae0-b489-69f16fda26f0)
- [Video: Using a Bosu ball on the Cadillac for a "swan" or back extension exercise. This variation increases the stability challenge for the core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e5cecaf-1b89-43c7-87a4-af5a65024de1)
- [Video: The combination of a Bosu ball and the Cadillac's arm springs makes for a great upper body and core workout. It requires coordination and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5875f775-0f58-4cd4-b5c2-701ce940bb51)
- [Video: She finally did it! Celebrating a client's achievement as she masters a challenging hanging exercise on the Cadillac. It's moments like these that make my job so rewarding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bab61688-9a85-4c03-ade9-3d25547a910f)
- [Video: A side plank with rotation on the Cadillac, using the straps for support and resistance. This is a fantastic exercise for the obliques and shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ad81805-80e7-46c5-ab92-fd42ee376e2d)
- [Video: Fun hanging and moving on the Cadillac! This exercise builds incredible core and upper body strength while decompressing the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d1312dd6-c5cf-4420-a6d3-1519c54b7641)
- [Video: This headstand variation on the Cadillac is a serious challenge for shoulder stability and core control. It requires immense focus and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70a4997a-19f4-4dfc-9e42-1344e30120bf)
- [Video: Pilates is for every age! Here, a client is working on gentle back extension over a foam roller on the Cadillac, improving spinal mobility safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cb8f907-d8bb-42b5-badb-0a0e9582ccc8)
- [Video: Challenging balance and stability on a foam roller placed on the Cadillac. This exercise requires deep core engagement to control the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfd4fdd3-9edb-4baf-a58f-7d72759d9864)
- [Video: This standing arm work on the Cadillac challenges balance and posture while toning the arms and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed5bf557-b6f6-48cc-8d57-c53f52fd0155)
- [Video: A one-armed hanging side plank on the Cadillac. This is an extremely advanced move that demonstrates incredible oblique and shoulder strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c546d177-638e-4f4c-9653-275cfcb650a4)
- [Video: A dynamic hanging exercise on the Cadillac that involves kicking and twisting. It's a powerful and fun way to work the entire body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f5ea60-d047-4981-a231-e3f7f456ca97)
- [Video: A rollover exercise on the Cadillac, which is excellent for spinal articulation and abdominal control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf156819-47c8-408a-a77f-3b3447604612)
- ![Another look at the Ped-o-Pull inversion. It's a fantastic way to build upper body strength and enjoy the benefits of being upside down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e512102-c06d-4f29-90f3-b40efe5f297c)
- [Video: This hanging exercise on the Cadillac focuses on core control and spinal mobility as the client moves through a challenging sequence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb62f50e-9c96-4194-aa85-92317389b763)
- [Video: A variation of a hanging exercise, this move targets the obliques and requires significant core strength to perform.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42aab096-2f5b-4663-b2c9-ebc7a2dbec4a)
- [Video: Working on back and shoulder strength using the push-through bar on the Cadillac while lying on a box.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7710aa40-c30c-4c41-b639-a637677d4e7c)
- ![A client enjoying the feeling of hanging upside down on the Cadillac. It's a challenging move that's also incredibly fun and liberating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f99a9f5d-1d8f-4ec7-b24d-bb509a552865)
- [Video: A side-lying exercise on the Cadillac using the arc barrel. This targets the obliques and helps to create length in the side body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d63d710b-91a3-4bc1-a401-40464c6f1ed9)
- [Video: A back extension exercise over the arc barrel on the Cadillac. This is a great way to strengthen the back muscles and improve posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/999ced30-177c-493f-8dce-1aa3bc1218d1)
- [Video: A stretch and articulation exercise for the spine using the arc barrel on the Cadillac. It feels amazing on the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0abc853-0f31-43c8-9ad8-583f5ecedcae)
- [Video: The downward dog on the Cadillac is a great challenge. The suspended feet require extra core and shoulder stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a156850-3769-450b-b4a9-73e886f597bb)
- [Video: Arm work with the roll-down bar on the Cadillac. This exercise strengthens the arms and back while requiring core engagement and controlled breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90943eea-01d1-4823-9b8a-93394e5c9b7c)
- [Video: Another challenging abdominal exercise on the Cadillac, using the roll-down bar for resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/399c8438-992f-49d4-89fd-7d5edaf70754)
- [Video: Hanging upside down on the Cadillac is one of my favorite things! It's a full-body challenge that also feels incredible for the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53a7b6f6-073c-4b50-96fb-6175cc5570e9)
- [Video: This exercise focuses on the articulation of the spine on the Cadillac. The fuzzy straps provide support while allowing for a deep, controlled movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8fd637d-5076-4a67-84f5-932e0f4512a1)
- [Video: Challenge your entire body on the Cadillac! This hanging sequence works the core, back, and arms, all while suspended in the air.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e40576a-3f58-4c91-ad3a-ed4bd47fb9b2)
- [Video: Working on the posterior chain (back, glutes, hamstrings) while being supported by the anterior chain (core) on the Cadillac. A true full-body exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/404f064c-5146-4f34-8b5c-bc833657eb95)
- [Video: On the Cadillac, we can open up the shoulders and create mobility with exercises like this. The springs provide assistance and resistance for a deeper movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc1d6b8c-fd3b-4d1b-ab57-d06dc7baf368)
- [Video: Working on the arms with springs to make them look lean and toned. The Cadillac provides the perfect setup for this kind of resistance training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a30adb93-bb06-4a06-aab1-e106468ed444)
- [Video: A plank challenge on the Cadillac with feet in the leg springs. This is an advanced move that builds incredible core and upper body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e22fc64d-4456-4d83-af2a-87f641045310)
- [Video: Let's challenge your entire being on the Cadillac! This inverted position with the legs in straps requires total body control and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d35cd0a-6326-419c-972f-51268b22ca7d)
- ![A different perspective of being upside down on the Cadillac. This move is a testament to the strength and control that Pilates builds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c91f7f9-ff81-4db6-bf1e-4eaca495a15a)
- [Video: The thigh stretch on the Cadillac also incorporates upper back and shoulder mobility. It's a fantastic multi-tasking exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8d85696-2575-4be2-8124-621012496b7c)
- [Video: Working on arms on the Cadillac. This exercise targets the biceps and back while requiring core stability to maintain the position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38411fe0-029a-440c-918f-a73d1aa55fed)
- [Video: This exercise on the Cadillac bench is great for shoulder stability and strength. The whole body has to work together to create the movement seamlessly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7911a8d3-9bc4-43cf-9480-4f52c068d8b3)
- [Video: Mountain climbing on the Cadillac with straps on the ankles creates resistance and a huge challenge for the core, shoulders, arms, and breath control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81378576-14c9-4b7f-bb94-332feffa0be0)
- [Video: Side bends with straps around the hips on the Cadillac. This setup helps to give more length to your side as you bend, while also challenging shoulder stability and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03d7cb6e-337a-4102-8320-13a424c1b03d)

### [Reformer Flow](https://mytribe.in/studiopilatesretreat/pilates-training/reformer-flow)

- [Video: A beautiful way to open the chest and the front of the hips on the Reformer. This stretch feels incredible and helps counteract the effects of sitting all day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb03d153-660b-4f51-86fe-d3a87882c157)
- [Video: Lunging on the Reformer is a delicious way to make the legs work. The moving surface challenges your stability, forcing your deep core muscles to fire up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06bb9ee0-547c-4fba-88ee-22c3470ae991)
- [Video: Here we are working on hip flexibility on the Reformer. The machine allows for deep, controlled stretches that are difficult to achieve on the mat alone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1882788b-8c96-4ef7-95a8-1b20471b7f5c)
- [Video: Challenging balance on the Reformer. Standing exercises on the moving carriage require immense focus and core control, improving proprioception and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e64fe39-5c0b-457a-930e-b20216531281)
- [Video: The rollover on the box on the Reformer is an advanced exercise for spinal articulation and abdominal strength. It requires a lot of control to perform smoothly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2901bcf-b778-41b3-a0b9-81dc0db585df)
- [Video: Adding a Swiss Ball to the Reformer creates a whole new challenge! This exercise requires deep core stabilization to control both the ball and the moving carriage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ce74bd5-4d93-4467-ab16-9887abc2db0d)
- [Video: Another great balancing challenge on the Reformer. This lunge variation with a twist works the legs, glutes, and obliques all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8db217b2-54fa-4efa-8477-5ff5a6738e6c)
- [Video: A deep hip flexor stretch on the Reformer. This is perfect for runners, cyclists, or anyone who spends a lot of time sitting.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37e3d703-840a-4810-9fc5-3e7af8cb2aca)
- [Video: This side split variation on the Reformer is a fantastic inner thigh workout. It builds strength and flexibility in the adductor muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86b846e7-def1-4a88-9eba-22cdd2cda093)
- [Video: A forward fold stretch on the Reformer. The moving carriage allows for a dynamic stretch that can help increase hamstring flexibility over time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4a269b3-2bc9-4154-ab54-ff7b72a0d84a)
- [Video: Challenge your balance on a moving surface! This exercise on the Reformer improves stability, posture, and body awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/65b5b404-a77f-4811-b8b9-48196f0f34bd)
- [Video: Working on the mobility of the back using the short box on the Reformer. This exercise helps to articulate the spine and strengthen the abdominals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/934d8043-bb72-43a5-b17e-6f96db641c04)
- [Video: Another great exercise to challenge your balance on the Reformer. Standing work like this is excellent for building functional strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d0e6bbf-51b2-4192-af48-0a8ba3550be5)
- [Video: This single-leg squat on the Reformer is a powerful exercise for the glutes and quads of the standing leg. It's all about control and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1aec4aff-6737-48a2-a0d3-071152469064)
- [Video: Working the legs on the Reformer while challenging balance. This exercise requires the core to work hard to keep the torso stable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e139d19-0dae-4ba4-aa0c-b467533df6f4)
- [Video: A full-body challenge combining leg and arm work on the Reformer. This requires coordination and strength to control the springs and the carriage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b891f30b-3d61-4313-8f6f-74fdca268514)
- [Video: The Tendon Stretch on the Reformer is an advanced move that mobilizes the shoulders to their full range and challenges your strength to its maximum potential. I love it!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/884a300c-6263-4f1c-8e13-d46b963dceb2)
- [Video: On the Reformer, we can work on mobilizing the ankle and knee joints in a safe and controlled way. This is great for rehabilitation and improving joint health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80ed55c0-bc30-4dbc-ad56-c7f6353c6bee)

### [Ladder Barrel & Spine Corrector](https://mytribe.in/studiopilatesretreat/pilates-training/ladder-barrel-spine-corrector)

- ![The Ladder Barrel is a wonderful tool for teaching spinal articulation and control. Here, I'm guiding a client to ensure she maintains proper form and engagement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82c10c3b-74fe-4001-b1df-9c53cf278eef)
- [Video: The bridge on the Ladder Barrel is a fantastic exercise. It challenges the legs and glutes while requiring support from the breath and abdominals to maintain the position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aec19c65-e74f-4d79-9658-78521bf87140)
- ![This reverse plank on the Ladder Barrel is a powerful exercise for strengthening the entire back of the body, from the shoulders down to the heels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3eef216-fb8f-48bd-bf1f-420a6b315dc8)
- [Video: The Reverse Dart on the Ladder Barrel. This exercise is excellent for strengthening the back extensors and improving posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3cf3701-6741-4533-9752-e32accf1698d)
- [Video: Holding a backward lean on the Ladder Barrel is a test of abdominal endurance. The movement helps to open the chest and strengthen the core simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dca1322-6fd2-4266-b06d-396eba61029c)
- [Video: A side-lying challenge on the Ladder Barrel. This exercise targets the obliques and improves lateral stability of the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a23daf17-5701-40e2-88f6-988fd6975e6f)
- [Video: Challenge your back on the Ladder Barrel! This exercise sequence moves the spine through flexion and extension, improving mobility and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39fdd1bb-06f5-4da6-ab68-d0063cd357dc)
- [Video: You can add more challenge to Ladder Barrel exercises with a Flex Band. Here, it adds resistance to the arm and back work, increasing the intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9becac45-f1de-473f-85b6-e43bff971499)
- [Video: Another great challenge on the Ladder Barrel. This exercise requires core strength to hold the body in a stable position while moving the arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c206f372-b4fb-4eec-b5d4-79cb237987c8)
- [Video: This side bend on the Ladder Barrel is a wonderful way to lengthen the side body and strengthen the obliques.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42a0e14a-622a-4e1c-b39d-597eb61913c9)
- [Video: This is an advanced "swan" variation on the Ladder Barrel. It requires significant back and core strength to hold the body in one long line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a9861a3-c8ab-44b4-9dd1-71b1d56d198d)
- [Video: This exercise on the Ladder Barrel challenges balance and coordination. The addition of the flex band adds an upper body workout to the mix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ca2bce0-a5e7-45a2-97ae-a6095b186af8)
- [Video: A deep stretch for the back and shoulders over the Ladder Barrel. This feels amazing after a long day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a355f930-779d-43bf-a7a4-708c33594569)
- [Video: A "cat-cow" like movement on the Ladder Barrel. This is a great way to warm up the spine and connect to your breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/15632c7f-34b2-4920-a76b-25c1c747614c)
- [Video: This reverse plank to pike on the Ladder Barrel is an advanced move that challenges the shoulders, back, and core.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8aad9e06-1174-4c28-8aba-437ae6e08cbb)
- [Video: A warrior-like pose on the Spine Corrector. This exercise opens the hips and strengthens the legs while challenging balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/083f243a-8257-49b3-b3cd-41bf62ae92d1)
- [Video: Using a Twist Ball on the Ladder Barrel adds an element of instability, forcing the core to work harder to maintain balance during this leg extension exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2b83cd0-7b75-4061-bba2-d096145fe9b9)
- ![After a great movement session, sometimes all you need is a bit of rest. The Ladder Barrel is the perfect shape to drape over for a relaxing spinal release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/862f9a25-1f77-41c2-ae38-d511908fcd2c)
- [Video: The bridge on the Ladder Barrel with arm movements engages the entire body. It's a great test of coordination and endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcfb84b3-847a-4b90-92d0-8f7f0fcbc07c)

### [Stability Chair Challenges](https://mytribe.in/studiopilatesretreat/pilates-training/stability-chair-challenges)

- ![The Stability Chair is amazing for exercises that require balance and control. This lunge variation builds leg strength and stability from the ground up.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4660f459-d292-467f-a5dd-794b73cfd7a0)
- [Video: Challenge your balance and strength on the Stability Chair. This exercise sequence improves single-leg stability and core control, all in our clean air studio environment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baa6424d-8944-4e8d-bd01-799c3d465989)
- [Video: A bridging exercise using the Stability Chair. This variation challenges the glutes and abdominals while improving hip articulation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba07593a-afc2-41f9-8484-b08a1fcce4b4)
- [Video: Working hard on the Chair! This advanced plank variation with a stability ball requires incredible core strength and balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/151c9aa4-220e-4bde-af70-150cf0334a83)
- [Video: Adding a small ball under the foot creates a stability challenge for the ankle on the Chair. It's a great way to improve proprioception and prevent injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/abcef099-49df-44f3-a7ed-6a2bed7d7060)
- [Video: A reverse push-up on the Stability Chair is a great opening for the chest and shoulders, while also strengthening the triceps and back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e11c5ab3-9e63-4e31-8fc0-c69a7bb49955)
- [Video: Working on the Stability Chair for glutes, legs, and ankles. The addition of the arm movement with the ball challenges balance and coordination even more!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adac3ec8-322e-45a4-a060-eceb928063b8)
- [Video: A bridging challenge on the Stability Chair while lying on a foam roller. This combination of equipment really tests your balance and core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c62a7dcf-ad29-483b-92e3-09b2ac33df98)
- [Video: This single-leg press on the Stability Chair is a fantastic exercise for building strength in the glutes and hamstrings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0caac800-179c-48ac-a14d-2af476fb8bf3)
- [Video: A squat variation on the Stability Chair. This exercise helps to improve posture and build lower body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa8b7c52-0dde-4cc8-8c52-6f5280506cb7)
- [Video: The Swan Dive on the chair is a powerful exercise that challenges your entire body to maintain extension in your spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/274f6272-ab67-4713-8236-45ff0d136747)
- [Video: The Crossover Press on the Stability Chair is a great exercise for the legs and glutes. I've added a Flex Band for the arms to make it even more interesting!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeb1348d-3cee-4131-8962-985d3efc95ea)

### [Mat Work & Props](https://mytribe.in/studiopilatesretreat/pilates-training/mat-work-props)

- [Video: Twisting on the Swiss Ball may look easy, but it requires mindful coordination of breath and movement. It's a fantastic exercise for oblique strength and spinal mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbc30a24-3ab1-4f35-b1dc-15224ef22aa5)
- ![Upside down and having a great time! This group exercise using the ballet barre is a fun way to build upper body strength and enjoy a different perspective.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e052f633-109d-47ea-9607-e3f3db62398a)
- ![A FUN WORKOUT with the ball and Loop Band! We love getting creative with props to keep our sessions exciting and challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/561edd3f-393d-45c4-aec6-b049c39b886c)
- ![The energy in our group barre classes is amazing. Using the mini stability balls, we work on balance, posture, and creating a beautiful rhythm in our movements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/62e3e858-ea07-48dd-8849-b7b2c11924a9)
- ![It feels so good to be on the foam roller! We use them for challenging our stability, massaging tight muscles, and improving spinal alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a1bcef7-858b-4fc7-9a88-feabfff4bbf2)
- [Video: Here we are working on the rotator cuff with the stability ball against the wall. This is a great exercise for shoulder health and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7494d894-0443-45ab-b799-6ee3b5da7e17)
- ![Wednesday Pilates focusing on the stability ball! This client is working hard to stay stable while performing a challenging core exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/780647c3-d6a9-4b7b-859b-5d9a88e7bbf3)
- ![Building strength and balance on the ball. This exercise with the weighted bar challenges the core and upper body stabilizers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b498cbe3-f574-4964-aaf7-feca495bb7fe)
- ![Working with Loop bands, balls, and lovely people! This photo captures the fun and playful spirit of our group classes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60140258-a993-4b3d-8ac9-943411b56feb)
- [Video: A happy day for her on the ball! Finding balance and joy in movement is what it's all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f762d4a3-d800-4941-bc65-4ff75ac69c0d)
- [Video: Making the back stronger, more mobile, and agile as we work with Flex Bands. This exercise is great for posture and shoulder health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e8e1ace-c021-4421-a18d-336e8ec8d8b9)
- ![I love my time on the ball! This client is all smiles while working on her core stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8477aacb-6bf0-4055-9445-aed8e67d1ea8)
- [Video: Full squats with a mini stability ball resting on the head. This challenges balance and allows the knees to move through their full range of motion safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c114315-fd93-423a-bc12-1f2482d1fb1c)
- [Video: A group class using stability balls for a variety of challenging exercises. The energy is always high!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1d0f9e3-2492-451a-b65d-ecc3436a3817)
- [Video: Twisting with a stability ball on the head helps create decompression in the spine. It's a unique way to work on thoracic mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/965eb8f8-1008-44a9-a735-5bf9b7b64136)
- [Video: This Pilates challenge with the Flex Band and a small stability cushion adds a layer of mind-body coordination and improves proprioception.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f613663-6a8c-4681-a576-066abcfa023b)
- [Video: Challenge your balance and legs with bouncing! This fun exercise on a small ball is great for building power and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/268c4213-c950-4a0b-93ca-fdfee8b0b7bc)
- [Video: More bouncing on the ball! It's a playful way to engage the core and lower body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c770c00-690c-43e8-9eb4-9b74e0a50386)
- ![A client performing a mat exercise with ankle weights and a stability cushion for head support. Small props can make a big difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/343242b9-4855-451d-9b93-de7034eee2bc)
- [Video: Pilates on the mat with stability cushions and ankle weights. This adds intensity to classic mat exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c7b2056-aa2a-4d4e-9f8e-000674d8d37e)
- [Video: A classic Pilates mat exercise using a mini stability ball under the sacrum to challenge lower abdominal control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d850661c-26be-4937-9a7d-9f320a6f8216)
- [Video: Using different sized balls makes Pilates interesting and challenging in a holistic way. Here we are working on back extension and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/240a895b-c265-4d69-9113-71a61361b357)
- ![Just having some FUN with the big stability balls after a great workout!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df9eb774-d104-4e97-8a52-fd533a6d37c1)
- ![A fun workout on the ball. This exercise challenges balance and strengthens the legs and glutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2636d19b-c650-457e-9e62-1c39c8394b4a)
- ![After a good session, unwinding on the ball is the best. It's a great way to release tension in the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaf703f4-7b98-4e13-b9f4-b039cb500d39)
- [Video: A group of clients working on their core strength using stability balls in a plank position.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3644258-3073-4bad-9cf3-a832aff9f9d5)
- ![Working the glutes and hamstrings on the stability ball with a resistance band. A great combination for toning the posterior chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1836a3e6-482f-49e6-b475-e1dabc39aa16)
- ![Taking a well-deserved break after a great session. The stability balls are perfect for a little rest and relaxation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eae864e-8b7c-4740-8bf6-a116d1ee35f3)
- ![Fun with stability balls and Pilates rings! We love to mix and match our props.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9442cc2b-39af-44e7-9c87-6a38c57f4108)
- ![A black and white shot of our strong ladies ready to work on the stability balls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b7f1a8e-460a-4b5d-9044-8ed869d3a9b5)
- ![More fun with the ball! We believe that workouts should be joyful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97e6357c-78aa-4bbd-8299-d77f3f7581ff)
- [Video: Bouncing with a ball tucked behind the knees is a great exercise for knee health and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9b724fc-262a-4c23-9dd7-a4ac36f92221)
- ![A class using foam rollers and mini stability balls to challenge their core and work on spinal alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a68e294f-c97d-4ec2-a561-188bcfd44b64)
- ![Taking a short child's pose break during a mat class. It's important to listen to your body and rest when you need to.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5dbec3d6-53d2-452e-a8f3-083a6634cf95)
- ![Supporting each other while going for a full squat. Partner exercises are a fun way to build strength and community.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a49cb63-d4be-4655-b050-47870741b2f5)
- ![Enjoying the session with the Flex Band! It's important to have fun while you work out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16b92015-63f3-4d3d-a388-82e7667396e4)

### [Our Community: Group Sessions & Fun](https://mytribe.in/studiopilatesretreat/pilates-training/our-community-group-sessions-fun)

- ![This is what it's all about: laughter, friendship, and getting stronger together. Our studio is a place where we celebrate each other's progress and have a lot of fun along the way.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/daf89b62-6de5-4db3-b4ce-15b975bdf362)
- ![The best kind of chaos! This is our community, a group of strong, supportive, and fun-loving people. I'm so grateful for each and every one of them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/611df158-3578-455f-bcbe-ce3500447cb2)
- ![So much fun together on a cold day! Nothing like a good Pilates session to warm up and lift the spirits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5dbf97e-20b6-43ea-9810-e2413cc48542)
- ![Taking our workout outside! It's always fun to mix things up and enjoy the fresh air with this amazing group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a2e580f-6401-49b3-a1b3-a50db4cde551)
- ![Blue moments with my lovely clients. We often end up coordinating our outfits without even planning it!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/20d3bd8c-5848-430b-b8cf-548a25c056f9)
- ![I will miss you a lot! It has been lovely having you around for 3 years. I am so happy to have gained you as a friend along our journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a30d7b0-1bad-46aa-a02e-aff6b53f073a)
- ![Happy Times! A selfie with some of the amazing women who make our studio such a special place.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d12db09-4e0f-45eb-9f36-f498f76c8b59)
- ![That Friday Feeling! Finishing the week strong with this fantastic group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91584405-1cbb-4a97-a814-1f33568a19ad)
- ![Beautiful moments with my clients. We love to have a little fun on the Cadillac after a challenging session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d3cf299-793b-4f27-bb01-5619097eecac)
- ![Joyful moments captured after a great class. The smiles say it all!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d415c31-8fb1-493f-ab04-3f0afcf63f35)
- ![Posing with the stability balls after a fun and challenging workout. I love the energy of this group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4b99799-722a-4649-b640-618d8af87cdd)
- [Video: Fun together! Capturing the joy and camaraderie that is at the heart of our studio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5a9c1bd-ba34-4590-87ae-1be862252a35)
- [Video: A happy, energetic moment with my clients after a great session on the stability balls.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5734810c-38e2-42e9-b1f9-2e46bde81de5)
- ![Happy moments together. I'm so lucky to be surrounded by such wonderful people every day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4332b1a8-0449-4245-98b9-dc73eaa7b807)
- !["Hey girls, I know what moves we are going to do today!" A little pre-class fun and anticipation with the group.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38a29b2-f120-4897-9213-e533ddadd54a)
- ![Partner work is a great way to connect and have fun. Here we are, supporting each other back-to-back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10b8fa87-b872-4f29-99ba-5167cf1dfe3c)
- ![Having a fun morning together at the studio. It's always a great start to the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/187c597a-7d99-4374-9c94-77a6507a6fbd)

### [Personalized Guidance](https://mytribe.in/studiopilatesretreat/pilates-training/personalized-guidance)

- ![Personal attention is key to safe and effective Pilates. I'm helping a client achieve a deeper, more effective stretch on the Cadillac, ensuring her form is precise to get the full benefit of the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c2d1b5a9-7810-471e-8fd4-cf528442880c)
- ![It's always a great experience teaching each body. Here, I'm guiding a client on the Ladder Barrel to help her find the right alignment and engagement for the exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/82c10c3b-74fe-4001-b1df-9c53cf278eef)
- [Video: Assisting a client with a challenging hanging exercise on the Cadillac. My support helps her feel secure so she can focus on her form and build strength safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6b79971-98a8-4de8-ba35-dbc20940d8e9)

### [My Studio & Journey](https://mytribe.in/studiopilatesretreat/pilates-training/my-studio-journey)

- [Video: A quiet morning at my Pilates Retreat. This is our welcoming space, filled with professional equipment and a wall of certifications that represent my commitment to providing the best for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5c43dc3-0bbd-45da-bea1-830ece1a7068)
- [Video: Together with fellow instructors at a training course. I am passionate about continuing my education to bring the latest knowledge and techniques to my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/300ddaba-0689-4971-a728-45d6cd389b04)
- ![A wonderful group moment from one of my professional development courses. Learning and growing with other passionate instructors is always inspiring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0c0d30d-cb8a-4ee3-95b7-d2d96243f2d2)
- ![Getting into the theory behind the movement. A behind the scenes look at a workshop where we dive deep into the science of Pilates.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d35ac176-2988-47c7-88dd-cff184738ba6)

## Meet your expert

[Monica Rastogi](https://mytribe.in/studiopilatesretreat)

### My story

Hey, I’m Monica. Every morning, the birds outside my studio remind me how lucky I am to do this. Teaching Pilates and Gyrotonic isn’t just my job, it’s my happy place. I’m always picking up new skills (like that Gyrotonic course in Kuala Lumpur—wow, what a ride!). The best part? The friends I make. We laugh, we chat, sometimes we even sneak out for lunch. Girls just wanna have fun, right?

### My work

- **What I teach**: I offer reformer Pilates sessions, Gyrotonic training, Gyrokinesis, mat work, and rehab-focused classes.
- **How I teach**: My sessions are about mindful movement workouts—lots of control, precision, and breath. Looks easy, but your body will know!
- **Keeping it fun**: We mix it up with Swiss balls, bands, and more. Every class feels fresh and a little bit challenging.
- **For everyone**: Whether you’re young, older, or somewhere between, even Pilates for seniors—everyone’s welcome to join.

## More services from Monica Rastogi

- [Corrective Exercise & Post-Rehab Training](https://mytribe.in/studiopilatesretreat/corrective-exercise-post-rehab-training) · ₹1,200-3,000 per session (estimate)
- [Gyrotonic & Gyrokinesis Training](https://mytribe.in/studiopilatesretreat/gyrotonic-gyrokinesis-training) · ₹1,200-3,000 per private session (estimate)

## Experts similar to Monica Rastogi on mytribe

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- [Pilates Training by SRA Pilates](https://mytribe.in/srapilatesfitnessrehab/pilates-training) · ₹600-2,000 per group session (estimate) · SRA PILATES FITNESS
- [Pilates Training by Pilates Academy](https://mytribe.in/pilates.academy.juhu/pilates-training) · ₹700-1,500 per group class (estimate) · Pilates Academy Juhu
- [Pilates for Fitness & Wellness by Align with Saba](https://mytribe.in/alignwithsaba/pilates-for-fitness-wellness) · ₹800-1,500 per session (estimate) · Align with Saba
- [Rehabilitative Pilates by Flow House](https://mytribe.in/flowhouse.pilates/rehabilitative-pilates) · ₹1,200-2,500 per session (estimate) · Flow House, Pilates & Rehab Studio
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- [Group Reformer Pilates by Curve Pilates](https://mytribe.in/curvepilatesstudio/group-reformer-pilates) · ₹700-1,500 per session (estimate) · CURVE PILATES STUDIO
- [Pilates by Helekars](https://mytribe.in/helekarspilatesstudio/pilates) · ₹700-1,500 per group class (estimate) · Helekars Pilates Studio
- [Aerial Yoga by Pinky Shah](https://mytribe.in/pinkyshah_arts/aerial-yoga) · ₹500-1,200 per group class (per person) (estimate) · Pinky Shah Yoga Studio
- [Strength & Fitness Training by Nikita Bhambhani](https://mytribe.in/yoga_trainer_nikita_bhambhani/strength-fitness-training) · ₹1,000-2,500 per session (estimate) · Mumbai Metropolitan Area
- [Corporate & Private Group Yoga by The Yoga Tribe Studio](https://mytribe.in/theyogatribestudio/corporate-private-group-yoga) · ₹1,800-4,500 per group session (60 min) (estimate) · The Yoga Tribe Studio, Mumbai

## Book

To book Monica Rastogi, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Pilates%20Training%20by%20Monica%20Rastogi.)