Joseph Pilates always said if you only have time for one exercise, then this is the one! It is such an integral part of the Pilates method, so let's learn how to do this amazing exercise step by step!

As the name suggests we are creating length and flexibility through the hamstrings. We are also creating abdominal strength, pelvic control and stability through the entire body!

This is a challenging exercise, so this tutorial will give you all of the tools, tips and variations you need to perform the Lower and Lift with success!

The Criss Cross requires coordination, flexibility and complete engagement of the Powerhouse. This tutorial will provide various techniques and levels so you can perfect your criss cross!

The Spine Stretch Forward finishes off the abdominal series, stretching out the spine. You will lengthen the vertebrae and stretch the hamstrings at the same time, so let's learn how to do it!

The Open Leg Rocker can be quite intimidating. In this tutorial we will be breaking down the exercise so you can really perfect your technique!

Joe Pilates originally incorporated the Corkscrew into the mat work to massage the internal organs and stabilise the shoulder joint. It's fantastic for strengthening your Powerhouse and improving pelvic stability.

The saw is a rotational exercise that is extremely beneficial as not only does it incorporate rotation, but also flexion of the spine, making it a dynamic and highly efficient movement.

The neck roll releases and stretches through the neck extensor muscles and realigns your cervical spine. It is the first time we come into extension in the traditional sequence, so it feels incredible!

The single leg kick is a back extension exercise designed to strengthen the postural muscles. It increases abdominal strength, tones the hamstrings and glutes and lengthens the quadriceps and hip flexors.

The double leg kick is designed to develop your back extension, increasing the flexibility of your spine and strengthening the entire back of the body. So let's practice each element of the exercise!

The neck pull is one of the more challenging exercises in the mat work. In this tutorial we are focusing on increasing strength, length and stability in the smaller muscles so that this exercise can be perfected!

The three exercises that comprise the traditional side leg work create beautiful, long, lean legs and a strong Powerhouse. We will break down each individual exercise then put them together in sequence!

The teaser embodies so much of what Pilates is all about: core strength, control, stability, balance and precision. Let's break down the exercise so you feel ready to perform the teaser with confidence!

The seal is such a fun exercise! It's designed to massage the spine, increase your stability and your control. We are going to learn how to execute this entertaining yet extremely beneficial exercise.

This is where your hard work and practice comes together! We will flow through the exercises seamlessly with control and precision, putting all of our transitions into practice right from beginning to end.