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Proper alignment of the spine maintaining its natural curve without flattening or over-arching.

A classic Pilates warm-up move that involves pumping arms up and down in a controlled manner for 100 beats while holding your head and shoulders off the mat.

Breathing technique which emphasizes breathing into the back and sides of the rib cage to maintain abdominal engagement.

Exercise to massage the spine and work the abs by rolling back to the shoulders and up to seated without letting feet touch the ground.

An advanced move which involves lying down, extending legs at a 45-degree angle, and using core strength to lift the torso into a 'V' shape.

Exercise where one leg is extended at a 45-degree angle while the other leg is pulled in towards the chest, switching legs in a fluid motion.

Exercise that involves a twisting motion of the torso with bent knees in a bicycle-like motion to work the obliques.

A position where the heels are together and toes are slightly apart creating a small V shape, engaging the legs and core.

Exercise involving lying on your back, hugging knees to chest, then extending arms and legs out in opposite directions before returning to start.

Exercise for spinal extension where one lies face down, lifts the chest off the ground, and uses the arms to support and extend the back.

Exercise where you lie on your back and alternate each leg straight up while holding the leg with hands, challenging stability and flexibility.

A resistance tool used in Pilates to add intensity to various exercises by providing gentle to moderate resistance.

Exercise that involves sitting with legs spread and rotating the torso to reach one hand towards the opposite foot while extending the back arm.

Sitting up tall with legs extended, exhale and reach forward as if hinging from the hips, stretching the spine and hamstrings.

Face-down position, propped on hands with body in a straight line; alternate lifting legs while keeping pelvis stable.

Exercise involving lying on the back with knees bent, lifting hips into a bridge, then optionally lifting one leg while keeping hips level.

Standing with back against a wall, slowly roll down vertebra-by-vertebra to touch toes, keeping abdominal muscles engaged.

Lying on one's side, with legs lifted slightly, kick the top leg forward with control, then reach it back, targeting the obliques and leg muscles.

Sitting with legs folded to one side, lift one arm over the head while bending the torso over to the opposite side, stretching the side of the body.