Hanging Pull-Ups is a rare example of an exercise that’s not as difficult as it looks. Many students ooh and aaah when they see someone else do it and are super proud when they can do it themselves.

Perhaps it's when we get caught up in the fun of the exercise that proper shoulder alignment...

Teaser, the classic Pilates exercise, is a fantastic abdominal strengthener. Practicing it on the Spine Corrector is a great stepping stone to the more difficult versions, like on the mat. 

A common mistake in this exercise is the lower back arching. (Don't confuse this with the upper...

Swimming on the Spine Corrector contributes to Pilates' good reputation for improving posture. It strengthens the upper back and spinal extensors and improves shoulder positioning. What does that mean for you? A tall, open, and confident posture!

But sometimes getting into the...

Isn't it confusing when teachers use different names for the same exercise or the same name for different exercises?

We want to help you find the information you need quickly. Name confusion shouldn't have to slow you down! At the beginning of each chapter, you'll now find a list of Alternative...

Footwork Straddle on the Chair is also called Seated Leg Pumps-Side Sit, V-Sit, Pumping, or Footwork.

Add this exercise into your routine to strengthen the quadriceps, hamstrings, and external hip rotators. This variation is also great for strengthening the core (especially your...

To a person unfamiliar with Pilates, Supine Scapular Series can seem like one of those “I’m not doing anything” exercises. This is due to its small range and deep focus on details.

Getting the details just right helps to improve awareness of your shoulder alignment, scapula...

Side Kick Series on the Spine Corrector effectively improves hip dissociation, which is the ability to move the legs while keeping the spine and pelvis still. It also strengthens the lateral hip stabilizers, which we especially appreciate when we need balance for walking, running, hiking,...

External shoulder rotation is when the humerus rotates away from the center of the body. This skill is key to great posture and keeping your shoulders healthy.

Exercises that externally rotate the shoulder strengthen the infraspinatus, teres minor (two of the rotator cuff muscles), as well as...

Roll Down on the Spine Corrector improves spinal articulation and strengthens the abdominals. It helps us open the front of the body by stretching the muscles at the front of the rib cage, such as the pectorals and intercostals. Aahhh!

Finding extension of the upper back is tricky...

For a competitive swimmer, mere seconds can make all the difference in a race. For the casual swimmer, proper body mechanics is needed to keep your neck, shoulder and spine muscles from tightening or cramping up during a swim across the lake. 

Whichever category you fall into, Pilates can...