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Pilates skills
18 skills, beginner to advanced. 16 of them can be checked from a phone video with honest form analysis — no fake scores.
Beginner
5Neutral Spine & Pelvis
Everything in Pilates is built on neutral spine and neutral pelvis — the foundation you'll…
Analysis
Powerhouse Engagement
The 'powerhouse' — your deep core (transverse abdominis and pelvic floor, plus lower back,…
Analysis
Lateral Breathing
Breathing is one of Pilates' six principles ('above all, learn to breathe correctly'), and…
The Hundred
The Hundred is the classic Pilates warm-up that brings together core engagement, breathing…
Analysis
Pelvic Curl
The Pelvic Curl (or shoulder bridge) is a foundational exercise that teaches SPINAL ARTICU…
Analysis
Intermediate
5The Roll-Up
The Roll-Up is one of Joseph Pilates' original mat exercises and the signature test of SPI…
Analysis
Single-Leg Stretch
The Single-Leg Stretch trains CORE STABILITY and coordination — keeping your trunk still a…
Analysis
Leg Circles
Single-Leg Circles build PELVIC STABILITY and hip mobility — you circle one leg in the air…
Analysis
Spine Stretch Forward
Spine Stretch Forward teaches spinal articulation in a seated forward round — you sit tall…
Analysis
Shoulder Bridge
The Shoulder Bridge builds on the Pelvic Curl, adding more glute and hamstring strength, s…
Analysis
Advanced
5Double-Leg Stretch
The Double-Leg Stretch raises the core-stability challenge of the single-leg version: now …
Analysis
Rolling Like a Ball
Rolling Like a Ball is a playful but demanding exercise for BALANCE, control, and spinal a…
Analysis
The Saw
The Saw adds SPINAL ROTATION to a forward reach, working the obliques, abdominals, and bac…
Analysis
Side Kick Series
The Side Kick Series targets the outer hips, thighs, and glutes while demanding strong COR…
Analysis
Swan Prep
Swan Prep is a gentle BACK EXTENSION that balances all the forward-bending (flexion) in Pi…
Analysis
Insane
3The Teaser
The Teaser is Pilates' iconic advanced move — the V-shape where your legs and upper body l…
Analysis
Control & Flow
At the highest level, Pilates is judged not by how hard the exercises are but by the QUALI…
Analysis
Reformer Concepts
Beyond the mat, much of Pilates is practiced on the REFORMER — a bed-like frame with a whe…