Class Recap & How to Guide

This guide breaks down the foundational moves from your intro class. Use it as a refresher to practice with confidence and control.

What We Practiced in This Class:

1. Lateral Breathing

Breathe into the sides and back of your ribs.

Inhale through your nose, exhale through your mouth.

Keep shoulders relaxed and ribs expanding wide.

2. Pelvic Tilts

Gently rock your hips to move between neutral spine and imprint.

Exhale to tilt the pelvis and press the low back into the mat.

Inhale to return to neutral.

Focus on smooth movement and core engagement.

3. Heel Slides

From a bent-knee position, slide one heel out along the mat.

Exhale to extend, inhale to return.

Maintain core control and a steady pelvis throughout.

4. Tabletop Marching

Lift one leg at a time to tabletop (knee over hip, shin parallel).

Gently tap one foot to the mat, then return and switch.Keep your hips still and your low back supported.

5. Single Leg Stretch (Intro Style)

Start in tabletop. Extend one leg out while the other stays bent.

Exhale as you stretch the leg, inhale to switch sides.

Neck can stay down or supported for comfort.

6. Double Leg Stretch (Intro Style)

From tabletop, extend both legs forward and arms overhead.

Circle arms around and return legs to start.

Engage your core to avoid arching your back.

7. Glute Bridges with Spinal Articulation

Feet flat, hip-width apart.

Exhale to tilt the pelvis and slowly lift the spine, one bone at a time.

Inhale at the top, then exhale to roll down with control.

Use the cue of “zipping up” from your pelvic floor to your belly.

8. Clamshells (Side-Lying)

Lie on your side with knees bent.

Lift your top knee while keeping feet together.

Keep your hips stacked and spine long.

Feel the work in your outer glutes.

9. Side-Lying Leg Lifts

Extend your top leg and lift it with control.

Keep your body in alignment and avoid rolling backward.

Optional: support yourself on your elbow or lie fully down.

10. Inner Thigh Lifts (Side-Lying)

Top leg bent in front, bottom leg extended.

Lift your bottom leg using your inner thigh muscles.

Keep your core engaged and your movement slow.

11. Seated Breath + Close

Sit tall with your legs crossed.

Place one hand on your heart, one on your belly.

Breathe in deeply, exhale fully, and ground yourself.

This is your time — be present and proud.

Why We Practiced This in Class:

1. Breathwork

Lateral thoracic breathing — expanding the ribs side to side and into the back to activate your core and promote focus.

2. Pelvic Placement

Practicing neutral vs. imprint spinal alignment to understand your body’s foundation for movement.

3. Pelvic Tilts

Gentle rocking of the pelvis to build awareness and activate your lower core.

4. Heel Slides

Lengthening one leg at a time while maintaining core stability and breath control.

5. Tabletop Marching

Lifting and lowering one foot at a time from tabletop position while keeping hips steady.

6. Single & Double Leg Stretch (Intro Style)

Core-focused movement extending one or both legs while maintaining alignment and breath.

7. Glute Bridges with Spinal Articulation

Rolling the spine up and down, bone by bone, while strengthening glutes and engaging the core.

8. Clamshells (Side-lying)

Targeting outer glutes and hip stability while practicing stacked alignment.

9. Side-Lying Leg Lifts

Strengthening the outer hip and obliques with focus on control and posture.

10. Inner Thigh Lifts (Side-lying)

Activating inner thighs to support pelvic stability and balance.

11. Seated Breath & Close

Ending with breath and gratitude, creating space to reset the mind and body.

Key Benefits of Pilates

• Improves posture and alignment

• Strengthens your core and pelvic floor

• Enhances flexibility and joint mobility

• Boosts mind-body awareness

• Builds long, lean muscle tone

• Supports breath control and stress reduction

Helpful Tips for Movement

• Move slowly and with control, quality over quantity

• Breathe intentionally, inhale through your nose, exhale through your mouth

• Keep your shoulders relaxed and away from your ears

• Don’t force your range of motion, let it build over time

• Use modifications when needed. You’re still doing the work

• Consistency is key.

Keep showing up and trust the process

You don’t have to be perfect, just present.

This is a space for progress, not pressure.

Take your time, listen to your body, and enjoy the process.