All the videos listed have been modified for you to be able to do them at home with minimal equipment. Please watch all the videos in order the first time through as some instruction will build upon prior clips. 

These exercises should be pain free. If you have an injury or are having pain, shorten up the range of motion and lighten the tension/weight. If you are still having pain, stop doing the exercises and contact your health care professional. 

Below are the first five videos, enjoy and please feel free to contact us with any questions!


Neutral vs Imprint Explanation

Core strength and control is the basis for any exercise in Pilates. The relationship between the ribs, the spine and the pelvis are key to connecting to your core! In this clip, you will learn the basics of the difference between a "neutral" position versus an "imprinted" position. We use neutral for positions where the feet are fixed (closed chain positions), and we use imprint when the feet are free floating (open chain positions). If you have a back injury, there may be exceptions.

A female doctor consults an older female patient in a physical therapy room

Footwork #1 with Exercise Band

Rather than using the Reformer to do footwork/leg presses, you can use a large exercise ball instead. Make sure you position your body so that you can achieve a fully extended knee. Because the feet are on the ball (closed chain), hold a neutral spine throughout.

A female physician consults a female patient in a clinic room

Mid-back Series #1 with Exercise Band

Shoulder stability begins with shoulder blade (scapular) stability. This series is intended to focus on mid-back strength and scapular control. Make sure this series remains pain free. Remember that by lightening up the tension on your band, or reducing your range of motion, the exercises should be easier to control. Form first, then increase tension as strength allows.


Hip Rolls #1 on Mat

This is a very good exercise to help you practice neutral and imprint. The firming pattern is important here. Abdominals fire to get from neutral to imprint, glutes/bootie then fire to life the hips. If glutes are inactive, hamstring spasm can occur. We need glutes to fire before the hamstrings. This exercise may not be appropriate for you if you have a spinal fusion or a ruptured disk.


Side Lying Leg Lift Series #1 on Mat

Core strength and hip strength must go hand in hand. In this series, you will focus on the hip "stabilizers". Remember to move slowly and small. These muscles have mostly slow twitch muscle fibers and are meant to work constantly on low loads. This series shows the best results if done at least 3 times a week but no more than 4 times a week.