Gallery of Pilates moves
Here is a selection of Pilates moves that we do in class.
The Hundred
The Hundred is one of the signature exercises in the Pilates method, designed by Joseph Pilates. It builds strength in the core muscles, increases circulation, and warms up the body at the start of a class.
Level: Everyone
Roll up
The Roll Up emphasises sequential movement of the spine, by rolling up and down one vertebra at a time. This articulation promotes healthy movement patterns, improves back flexibility, and helps prevent stiffness and injury.
Level: Everyone
Rolling like a ball
Core Control and Spinal Massage: Rolling like a Ball helps develop core stability, balance, and coordination. As you rock back and forth, the gentle rolling action massages the spine and relieves tension in the back muscles.
Level: Everyone
Single leg stretch
Single Leg Stretch strengthens the abdominals while promoting lumbo-pelvic stability through alternating leg movements. With one knee drawn toward the chest and the other leg extended, the exercise challenges coordination and control.
Level: Everyone
Double leg stretch
Double Leg Stretch challenges abdominal control by extending both arms and legs away from the body while maintaining spinal stability. It enhances coordination, strengthens the powerhouse muscles, and promotes fluid movement through breath-driven transitions.
Level: Everyone
Single straight leg stretch (aka Scissors)
The Single Straight Leg Stretch, also known as Scissors, is a core-strengthening exercise that combines abdominal control with dynamic hamstring flexibility. While maintaining a curled upper body, one leg is pulled toward the chest in two pulses as the other hovers low, alternating in a fluid, breath-synchronized motion.
Level: Everyone
Double straight leg stretch
The Double Straight Leg Stretch is a powerhouse move that targets the lower abdominals by lowering and lifting both extended legs while maintaining a stable, curled upper body. It demands control and precision, challenging core strength and spinal stability as the legs move through a controlled range without compromising the lower back.
Level: Intermediate
Criss cross
Criss Cross is a dynamic abdominal exercise that targets the obliques through a twisting motion of the torso while alternating extended legs. It enhances core strength, spinal flexibility, and coordination, making it a powerful move for sculpting the waist and improving posture.
Level: Intermediate
Saw
Saw is a seated spinal twist and forward fold that stretches the hamstrings, strengthens the obliques, and promotes rotational mobility. With legs extended and arms reaching, the torso spirals and folds over one leg, mimicking a sawing motion that promotes flexibility, core strength, and spinal mobility.
Level: Everyone
Side kick series: Back front
The Side Kick Series enhances hip mobility, strengthen the legs, and develop control through the powerhouse. In a side-lying position, the top leg kicks forward twice with a flexed foot, then reaches back with a pointed toe, demanding control, precision, and dynamic flexibility.
Level: Everyone
