Pilates Core Flow

Curriculum

The 6 lessons

In a deliberate order. Each lesson teaches one part of the practice, gives you a table to follow and ends with a short practice.

1. 01

   Welcome: how this class works and how to start safely

   You will know what this class covers, how to use each lesson, what you need at home and how to set up a safe space for mat Pilates.

   9 min read

2. 02

   Breath, neutral spine and your deep core

   You will be able to breathe into your ribs, find neutral spine and imprint, and gently switch on your deep abdominals and pelvic floor before you move.

   10 min read

3. 03

   Hundred, roll up, single leg stretch and criss cross

   You will be able to do the hundred, the roll up, the single leg stretch and the criss cross at a stage that suits you, with an easier and a harder option for each.

   10 min read

4. 04

   Back, sides and hips: swimming, side kicks and bridge

   You will be able to balance the curling work of lesson 3 with back extension, side-lying leg work and the bridge, choosing the right option for your body.

   10 min read

5. 05

   Plank, posture and linking exercises into a flow

   You will be able to hold a plank in the version that suits your wrists and back, use simple posture work in daily life and link exercises with smooth transitions.

   10 min read

6. 06

   Your full 75-minute Pilates Core Flow class

   You will be able to follow a complete 75-minute mat Pilates class on your own and keep practising with a clear four-week plan.

   11 min read