Whether you are new to Pilates or experienced, we have hundreds of exercise moves and complete workouts to help you move better and feel better!

There are about 100 things going on in the Pilates 100. In this video we take each element one at a time to learn and practice them. Then we put them all back together to perform the Hundred.

The Roll Up is a tough one! There is that one sticky spot that we get tripped up on and can't push thought. In this video, I teach you how to overcome that sticky spot and get your roll up.

The one Leg stretch involves curling up in the spine and lifting the shoulders off the mat. One leg at a time comes into the chest as you wrap your hands around the top and pull it in closer. This takes the whole spine into a C shape.

Joseph knew what he was doing in these Pilates mat exercises. He wasn't just working the spine and the muscles, he was working the fascial lines.

This exercise is the essence of finding both stability and mobility. The one leg circle works on the range of motion in the hip joint- which we all need, as well as the stability of the pelvis. We show ways to work on this one in your own appropriate range.

Rolling like a Ball is a great exercise to practice pelvic stability, back lengthening and to massage the muscles and fascia of the spine. But remember, it's about CONTROL!

Katie and I go through the first 5 exercises together now. She will do the modified variations and I’ll do them as close to Joseph’s original’s as possible.

In this video we cover the

One Leg Stretch

Double Leg Stretch

Spine Stretch

Rocker with Open Legs

Corkscrew

The Double Leg Stretch involves more challenge to the abdominals because both legs are reaching out at the same time. Each person needs to find the angle of the legs that is right for them. Too low and it could be too challenging and compress your low back, too high and it could be too easy, missing some of the benefits. Find your own "Just Right!".

In another modification, we show the arms up over head. This increases the challenge. (You're welcome!)

The hardest part about this exercise is sitting on the floor with your legs extended out. Those of us who have tight hamstrings, will struggle to be able to do one or all of 3 things:

There's a bunch to unpack in this move.

First of all, it requires some strong back muscles to lengthen through the spine.

Second, the length of your hamstrings is key. If you are tight, you won't be able to straighten your legs out all the way. Not only that, but tight hamstrings tend to pull your pelvis into a posterior tilt. That makes it harder to sit out of your hips and lengthen the back.

The Corkscrew starts with the Roll Over. So if you aren't to the Roll Over yet, this one will be modified as well.

You can modify by keeping the legs bent and just trying to direct your knees to one side at a time.

The full exercise involves circling the legs completely around- once to the right, and then once to the left.

Saw involves spinal articulation with rotation.

Spinal articulation is the ability to move each vertebrae independently of the others. So we are stacking the spine one vertebrae on top of the other.

We are also going into rotation.

Thoracic extension is hard for most people. It's the antidote for our "hunched over technology" lifestyle. Just the most basic variation is difficult for most people, so Katie and I step about 5 paces back and work on that extension with the aid of the arms.

The one leg kick looks easy. Imagine a child on the floor just kicking their legs up in the air. Remember when it was not big deal to read a book propped up on your elbows.

LIke the single leg kick, the exercise stretches the from to the body. There are a few added challenges.

The neck pull starts in a position of length of the hamstrings as you sit with the legs outstretched on the floor. We first practice the forward rolling part to show how it lengthens the muscles of the spine.

In this video we cover

Saw

Swan Dive

One Leg Kick

Double Leg Kick

Neck Pull

We walk through two variations of the scissors here. Joseph's original involves going into and inverted position with the hips lifted in the air. This requires the ability to roll up and also some flexibility of the cervical spine (neck). SO THIS VARIATION IS NOT RECOMMENDED FOR THOSE WITH NECK INJURIES!!!

We also show two variations of this one. Once again, Jospeh performs this inverted, so we will demonstrate. (But please be warned not to perform this if you have a neck injury).

The second variation involves some oblique rotation. It is a great opportunity to challenge those abdominals in a different plane of motion.

The shoulder bridge stretches the front of the body and challenges the abdominals, glutes and hamstrings. A basic- two feet on the ground- shoulder bridge is a good challenge for most, especially if you really work to find the clues. But as usual, Joe has to challenge us more with pelvic stability as one leg moves up and down. Find the variation that is right for you.

The spine twist looks pretty simple, but there is more to it than meets the eye.

*Not advised if you have neck issues*

The Jackknife involves a rollover into a shoulder stand. To do this requires powering up the core, glutes and hamstrings. After your rollover, you shoot the toes into the air by really engaging those glutes. Ideally the shoulders, hips and toes are all in one line. It's fun to practice!!

In this video we intended to cover then next 5

Scissors

The Side kick is difficult because you are working the body in the frontal plane. You are moving the leg forward as you keep the body still in space. The movement of the leg requires balance and stability.

The teaser requires not only abdominal strength, but also back and hip flexor strength. You are in a straight back position with the legs elevated. Feel the energy through the tip of your toes. Feel the lift of the crown of the head to the ceiling. Length and strength are captured at their finest in the teaser!!!

The hip twist works those hip flexors and back muscles, much like the teaser. There are two differences:

1- You get to have your hands down on the floor- YEAH!!!

2- You are moving your legs/feet side to side. (BOO!!)

No, it's a great one to work that side body. You will feel this one in so many places. Watch your shoulders, don't let them sink down.

We teach two different variations of this- they look similar, but they aren’t!!

There are two variations of Leg Pull.

1- Leg Pull Front

2- Leg Pull (It's not called Leg Pull Back for some reason!)

Side Kick

Teaser

Hip Twist

Swimming

the Leg Pulls

I love this one, but it requires some glute strength. Stack the body in all one line - as if you are wedged between two panes of glass. Or as I like to say, you are the cream filling in the Oreo cookie!

Side bend is a lateral line move. I always remind my clients that we need to train our bodies in all planes of motion. Most of the time we are just working in a front to back pattern- but this one hits the side body.

It's a rollover, with a teaser, with a forward flexion, spinal articulation, AND arm mobility! OH my! What isn't in this move?

This one is just fun. Have fun with it and bring out your inner child.

At the heart of it, it's a spinal massage and a control exercise. But make it fun and you won't even know you're exercising. Grab your kids for this one too!!

You just have to laugh at this one- WE DO!!!

Crab involves more rolling but there are two parts that make it a bit awkward.

Rocking requires length through the front of the body. Most of us are folded in half a large percentage of our day. We sit with our hips bend and our spine slouching. So this exercise is particularly hard for our modern lifestyle.

Another NECK CAUTION on this one.

This move incorporates a roll over into a shoulder stand into a scissor, but with the arms up over the head. So a prequel to this would be go back and do the original scissors on day 16. Then try taking your hands off your hips and raise them over your head. That's where the balance (and control) come in!!

The Push Up is another great opportunity to work on wrist strength- as you support your body weight on those hands.

YOU DID IT!!! All 34 of the original Contrology exercises!!

The Side Kick Kneeling

Side Bend

Boomerang

Seal

Crab

Rocking

Control Balance

Push UP