There is a logic to the exercises that belong to the classic Pilates series, which is a bodyweight workout. The addition of small props can add some purposeful resistance to these targeted core exercises.

In the first segment, experience weighted crunches and roll-ups to help you to focus on ...

Sometimes we have to sit for longer than we would like, in meetings, during traveling, or in periods of rehabilitation. Not only that, some have a difficult time getting down onto the floor to train the core.

In this express workout, you will only need your bodyweight and a chair to get thro...

The goal of this workout is hypertrophy/growth of the muscles of the trunk and spine. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. The goal is to train the abdominal, shoulder, back, and hip ar...

When you put in the effort, equipment is often not necessary! In this bodyweight workout, we are highlighting the abdominal region with a variety of "crunching" positions and lever length changes. A variety of plank positions will also be peppered in throughout for some static holds and positio...

Spinal Stabilization is an important part of any exercise routine, as the core acts as a brace to transfer forces from the trunk and spine to the extremities and absorb forces from the extremities to the trunk and spine. We will use bodyweight, a dumbbell, and a TheraBand. Exercises will vary f...

This workout might sound easy since we are only using bodyweight, but these exercises require mental focus and supreme control. In a superset format, experience abdominal and back exercises to train the core from the inside out.

The workout finishes with some isometric yoga holds for muscle e...

This Isometric workout features isometric holds combined with a mixture of trunk and spine related Yoga poses to give your core a complete workout.
This routine will improve range of motion and and strength with holds that require spinal muscle contractions against weights..

You will love this...

Isometric training combined with Therabands and a thigh band to target the trunk and spine, including the obliques, rectus abdominis, transverse abdominis, spinal erectors, and hip rotators. We will hold each isometric for anywhere from 10-30 seconds with a 5-10 second rest in between. Isolated...

This stability ball workout will include a warm-up, followed by a core training section with bodyweight and the ball, and a comprehensive hip routine using a thigh band and bodyweight.

The stability ball is a versatile tool to better target the core. In this workout, feel how the shape, textur...

This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...

As we age, the spine is subject to everyday stresses that eventually wear down its structures over time. Specifically, the discs that act as cushions between the spine’s vertebrae begin to shrink and get worn down as their moisture content declines. As a result, the vertebral bones begin to rub a...

Pelvic Floor Dysfunction is often classified as urologic, gynecologic, colorectal, and other causes. It affects over 32% of women and 16% of men. The core and the deep core are the target of this therapeutic routine.

In this workout, work the lumbo pelvic-hip complex, which includes deeper mu...

This flowing routine uses a stability ball as a resistance platform for muscle growth. The ball can act as an amazing tool to help support the joints, add resistance, and cause us to have to react to the moving surface. It is considered to be an unstable surface, but it can also make exercise ...

This workout combines variations of the crunch to strengthen spinal muscles in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record time!

Pur...

The cornerstone of any Yoga practice is spinal health. The stronger your core, the more freedom you will feel inside your body. In this routine, I will teach some of the most effective postures for spinal mobility and strength. In these poses, you will take an integrated approach, performing m...

This 60 minute workout will strengthen and tone bicep, tricep, chest, back, and shoulder muscles using a variety of positions. Using the stability ball as if it were a weight bench, we will practice stabilizng with the ball using trunk and spine muscles as we strengthen the upper body.

The fl...

This Pilates class will address not only the typical spinal positions that we train for abdominals and spinal erectors, but also for the deep cope muscles. We will address pelvic floor dysfunction, which is the inability to correctly relax and coordinate your pelvic floor muscles. When we strain...

The Pilates Magic Circle, or RIng is a very versatile tool, fitting comfortably inside and outside the legs, arms, and trunk. In this class, we will practice several creative variations of traditional Pilates mat exercises to strengthen lower body and core muscles. You will see how the ring off...

If you need a quick boost, this 15-minute isometric workout will help you strengthen core muscles and help give you improved spinal stability using a series of rotation, flexion, extension, and side-bending isometric exercises. You will need a sponge ball for this workout to create the isometri...

This 15 minute routine will teach you some of the most important exercises to do for the lower back and surrounding joints. The stability ball is often used in rehab and physical therapy because it gets you off the floor and allows you to safely move through a greater resisted range of motion. ...

This workout combines variations of planking, side planking, and trunk extension moves in a choreographed sequence with many modifications and progressions. No equipment is necessary, which allows you to focus on control. You will be amazed by how efficiently the core can be trained in record t...

Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.

...

Yoga is a strengthening practice all in it's own, with a focus on isometric resistance. Range of motion in Yoga can be created when muscles are able to shorten better so that we can practice the extreme joint ranges of that our daily lives do not require of us.

This vinyasa style practice focus...

Sacroiliac pain is very common and complex to treat. The key is to keep surrounding muscles around the pelvis, hips and core strong and regularly practice various joint angles in order to maintain range of motion. This routine is designed to strengthen the SI Joint and lumbar spine. The mini ba...