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A seated exercise involving a deep forward stretch that articulates the spine and stretches the back muscles.

A seated twisting Pilates exercise to stretch the spine and hamstrings while engaging the obliques.

Designed to strengthen the glutes and hamstrings while stabilizing the core and improving spinal articulation.

A movement that targets abdominal muscles by alternating leg stretches while keeping the head and shoulders lifted.

An exercise focusing on controlled rolling of the spine while balancing and clapping feet together, much like a circus seal.

An elongating exercise performed standing against a wall to improve posture and spinal articulation.

A movement that involves balancing in a tucked position and rolling back and forth, massaging the spine.

An advanced plank variation that challenges the upper body and core, involving leg lifts while in a plank position.

A complex movement that combines the Roll-Over, the Teaser, and a crossed-legs position that unfolds similar to the flight of a boomerang.

Involves lying prone and kicking both heels to the buttocks, followed by an extension of the back and arms.

A slow, sequential movement aiming to articulate the spine and stretch the hamstrings while engaging the core.

A challenging exercise requiring one to balance on the shoulders with legs extended upward, then switch leg positions in the air.

An advanced exercise that strengthens the core by maintaining a V-sit position and optionally adding arm and leg movements.

An intermediate movement where one balances on the tailbone with legs open and rocks back and forth.

Performed in a side-lying position to enhance hip mobility and strengthen the lateral muscles of the legs and core.

A side-bending exercise that emphasizes stretching the lateral muscles of the torso and improving flexibility.

A Pilates exercise focusing on maintaining a reverse plank position whilst lifting each leg sequentially.

A foundational position with heels together and toes apart, creating external rotation in the hips to activate the lower body.

A classic Pilates exercise to engage the core, involving a rhythmic pumping of the arms while holding a crunch position.

A core exercise where both legs are stretched simultaneously with the upper body curled forward, creating full-body tension.

A back extension exercise meant to strengthen the back muscles and improve spinal flexibility.

A forward bend that begins in a standing position and involves rolling down the spine to touch the toes and then rolling back up.

A version of the traditional push-up with a Pilates twist that incorporates rolling the spine down to walk into a push-up position.

An advanced move that strengthens the abdomen by lifting the legs over the head and then using the core to lift the hips upward.