Pilates skills
18 skills, beginner to advanced. 16 of them you can film on a phone and get measured. No fake scores.
Skills by level
You can film16 of 18 skills
Beginner 5
- Neutral Spine & PelvisEverything in Pilates is built on neutral spine and neutral pelvis — the foundation you'll return to in every exercise. NEUTRAL SPINE means the spine's natural curves are preserved: not overly arched (lumbar hyperextension) and not flattened/tucked.
- Powerhouse EngagementThe 'powerhouse' — your deep core (transverse abdominis and pelvic floor, plus lower back, hips, and glutes) — is the engine of every Pilates movement; the principle of CENTERING means all movement originates from this stable center. The key cue: a GENTLE inward draw, 'navel toward the spine,' gently lifting the…
- Lateral BreathingBreathing is one of Pilates' six principles ('above all, learn to breathe correctly'), and it uses a specific style: LATERAL (posterior-lateral / thoracic) breathing — you inhale into the BACK and SIDES of your rib cage, expanding the ribs outward, rather than shallow chest breathing or pure belly breathing. This…
- The HundredThe Hundred is the classic Pilates warm-up that brings together core engagement, breathing, and control. Lying on your back, you curl your head and shoulders up into a C-curve, extend or tabletop your legs, and pump your arms in a steady rhythm while breathing in for 5 counts and out for 5 counts — 10 cycles to…
- Pelvic CurlThe Pelvic Curl (or shoulder bridge) is a foundational exercise that teaches SPINAL ARTICULATION — moving the spine one vertebra at a time — plus glute and core control. From lying with knees bent, you curl your pelvis under and peel your spine off the mat vertebra by vertebra to a bridge, then roll back down the…
Intermediate 5
- The Roll-UpThe Roll-Up is one of Joseph Pilates' original mat exercises and the signature test of SPINAL ARTICULATION — slowly curling up from lying to sitting one vertebra at a time, then rolling back down the same way. It combines core strength, spinal mobility, and control, and it instantly reveals where your spine is…
- Single-Leg StretchThe Single-Leg Stretch trains CORE STABILITY and coordination — keeping your trunk still and centered while your limbs move. Lying with your head and shoulders curled up, you draw one knee toward your chest while the other leg extends out, then switch, in a smooth controlled rhythm.
- Leg CirclesSingle-Leg Circles build PELVIC STABILITY and hip mobility — you circle one leg in the air while keeping your pelvis and trunk completely still. Lying on your back with one leg extended up, you draw controlled circles with that leg, the key being that the rest of your body does NOT move to follow it.
- Spine Stretch ForwardSpine Stretch Forward teaches spinal articulation in a seated forward round — you sit tall, then round forward over your legs one vertebra at a time, then restack to upright. The Pilates nuance is that this isn't a passive stretch: you maintain LENGTH even as you round (creating space in the spine, not collapsing),…
- Shoulder BridgeThe Shoulder Bridge builds on the Pelvic Curl, adding more glute and hamstring strength, spinal articulation, and pelvic stability — and in its fuller version, holding the bridge while extending one leg. You roll up to a bridge vertebra by vertebra, hold with a stable, level pelvis, and (to progress) extend one leg…
Advanced 5
- Double-Leg StretchThe Double-Leg Stretch raises the core-stability challenge of the single-leg version: now BOTH arms and BOTH legs extend away from your center at once, then circle back to hug your knees — all while keeping your trunk curled, stable, and your low back supported. It's a full-body coordination and control test where…
- Rolling Like a BallRolling Like a Ball is a playful but demanding exercise for BALANCE, control, and spinal articulation — you balance on your sit bones in a tight C-curve, roll back to your shoulder blades, and roll back up to balance WITHOUT using momentum or letting your feet touch down. The challenge is using your deep core to…
- The SawThe Saw adds SPINAL ROTATION to a forward reach, working the obliques, abdominals, and back extensors while improving rotational mobility. Seated tall with legs wide, you rotate your torso to one side, then round forward to 'saw' your opposite hand past your little toe, then restack and repeat the other way.
- Side Kick SeriesThe Side Kick Series targets the outer hips, thighs, and glutes while demanding strong CORE and PELVIC stability — lying on your side, you move the top leg (kicks front/back, up/down, circles) while keeping your torso and pelvis perfectly still and stacked. The whole challenge is that the trunk does NOT move or…
- Swan PrepSwan Prep is a gentle BACK EXTENSION that balances all the forward-bending (flexion) in Pilates — it opens the front body and strengthens the muscles along the spine, especially valuable for counteracting hunched, sitting postures. Lying face down, you lengthen and lift your chest into extension using your back…
Insane 3
- The TeaserThe Teaser is Pilates' iconic advanced move — the V-shape where your legs and upper body lift to balance on your sit bones, arms reaching toward your toes. It demands deep core strength, balance, and exquisite CONTROL, combining a roll-up, a V-sit balance, and spinal articulation into one flowing shape.
- Control & FlowAt the highest level, Pilates is judged not by how hard the exercises are but by the QUALITY of every movement — the principles of CONTROL (Joseph Pilates' original name was 'Contrology' — no momentum, the muscles do the work), FLOW (smooth, graceful, continuous movement and transitions), and PRECISION (exact…
- Reformer ConceptsBeyond the mat, much of Pilates is practiced on the REFORMER — a bed-like frame with a wheeled, sliding CARRIAGE attached to SPRINGS of adjustable resistance, plus a footbar, straps, and ropes. The springs add resistance AND support, letting you load movements, get feedback, and access exercises that are hard on…