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Introduction 3
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Introduction 03 minLecture1.1
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The History of Pilates 04 minLecture1.2
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The principles of Pilates 04 minLecture1.3
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Before starting to your course 7
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Safety GuidelinesLecture2.1
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Body Positions in Pilates 08 minLecture2.2
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Pelvic Stability Exercises 12 minLecture2.3
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Neutral Position 03 minLecture2.4
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Alignment 03 minLecture2.5
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Breathing 04 minLecture2.6
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Pre-Pilates exercises 19 minLecture2.7
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Beginner Level Course 7
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Beginner Lesson 1 – Hundred, Roll up, Rolling like a ball 20 minLecture3.1
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Beginner Lesson 2 – Single leg circle, Single leg stretch 12 minLecture3.2
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Beginner Lesson 3 – Spine stretch forward, Spine stretch side, Saw 11 minLecture3.3
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Beginner Lesson 4 – Swan, Single leg kick, Side leg lift, Side leg circle 12 minLecture3.4
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Beginner Lesson 5 – Push ups 08 minLecture3.5
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Release work and stretching 09 minLecture3.6
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Beginner Level – complete workout 40 minLecture3.7
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Intermediate Level Course 6
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Intermediate Lesson 1 – Double leg stretch, Single/Double straight leg stretch 25 minLecture4.1
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Intermediate Lesson 2 – Criss cross, Open leg rocker, Spine twist 14 minLecture4.2
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Intermediate Lesson 3 – Swimming, Double leg kick 11 minLecture4.3
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Intermediate Lesson 4 – Side leg kick, Banana, Teaser(preparation) 11 minLecture4.4
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Intermediate Lesson 5 – Corkscrew(modified), Leg pull down, Shoulder bridge 10 minLecture4.5
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Intermediate level – complete workout 42 minLecture4.6
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Advanced Level Course 6
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Advanced Level Lesson 1 – Teaser1, Teaser2, Teaser3 13 minLecture5.1
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Advanced Level Lesson 2 – Hip circles, Roll over, Corkscrew 16 minLecture5.2
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Advanced Level Lesson 3 – Leg pull up, Jackknife, Kneeling side kicks 16 minLecture5.3
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Advanced Level Lesson 4 – Seated twist, Side bend twist, Side bend mermaid 12 minLecture5.4
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Advanced Level Lesson 5 – Scissors, Bicycle, Boomerang 14 minLecture5.5
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Advanced Level – complete workout 39 minLecture5.6
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