This video illustrates the Pilates Spine Twist exercise. This exercise is great for spinal rotation.

The Spine Twist exercise targets the transversus abdominis, pelvic floor, obliques and scapular stabilizers. Focus on maintaining abdominal contraction to prevent extension of the lumbar and thoracic spine. Maintain scapular stabilization and avoid ballistic movement. Modify this exercise by sitting on a towel or pad to assist with tight low back, hip flexors and/or hamstrings.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Leg Pull Front Pilates exercise. This is a great exercise for scapular and hip stabilization. It is an intense exercise that is good for athletes or your advanced client.

Leg Pull Front targets the transversus abdominis, rectus abdominis, obliques to prevent rotation, hip extensors, pectorals and the scapula stabilizers. Focus on keeping the pelvis still, and avoid rotating, sinking or lifting the hips. Stay wide across the shoulders and work to stabilize the scapulae, keeping tension out of the neck and shoulders. Keep the cervical spine neutral, without extending or dropping the head.

Modifications include starting with the Leg Pull Front prep, with both knees on the floor. Lift both knees slightly and hold. To progress from there, alternate lifting the knees off floor. To progress further, begin to move the knees farther away from the hands. If the exercise aggravates your wrist, you can place your hands on a barrel.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the serratus exercise on the foam roller.

The serratus exercise on the foam roller targets the back extensors, the serratus to maintain scapular stabilization, transversus abdominus, rectus abdominus and obliques. Focus on pulling elbows toward ribcage, preventing overextension of the thoracic and lumbar spine.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Swan on the Foam Roller exercise. This is a great exercise for extension. Form is extremely important on this exercise.

Swan on the Foam Roller targets the back extensors, transversus abdominis, rectus abdominis, obliques, and the scapula stabilizers. Focus on maintaining cervical and thoracic alignment. Stabilize the scapulae throughout the movement and avoid sinking into the shoulders. Maintain abdominal engagement throughout the exercise to support the lumbar spine and prevent the lumbar from overextending.

To modify this exercise, lift the upper body only as far as abdominal support can be maintained.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor.

This video illustrates the Spine Stretch Forward exercise. This exercise is very good for articulation of the spine.

Spine Stretch Forward targets the transversus abdominis, rectus abdominis and obliques to flex forward, and the erector spinae to extend the spine as you return to a long, neutral spine. Focus on articulating the spine and keeping the transversus abdominis engaged throughout the exercise. Keep the chin away from the chest and keep the pelvis vertical. You want to feel as if you are rounding over a ball, not lying over your legs.

Modifications include sitting on a pad to release tightness in hamstrings, low back or hip flexors. Sit against a wall to better feel the articulation as you peel off the wall and press back against the wall one vertebrae at a time. Other props include placing your hands on a ring to feel resistance as you move through the exercise or a small ball to help you roll out and in.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Single Leg Stretch exercise. It targets the transversus abdominus, rectus abdominus, obliques, scapular stabilizers and hip stabilizers.

Focus on maintaining an abdominal brace to keep legs lifted and moving without allowing the lumbar spine to extend (should remain neutral or in imprint). Maintain contraction of the obliques to keep the pelvis from rotating as the legs move, and keep the shoulders stabilized. If you feel strain in your neck, support the head with your hands or release the head to the floor.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Lateral Flexion exercise of the Side Leg Series. It is obviously a great exercise for lateral flexion and balance.

The Lateral Flexion exercise targets the transversus abdominis, rectus abdominis, obliques, quadratus lumborum, adductors and abductors. Focus on maintaining the engagement of the abdominals and transversus abdominis. Avoid sinking into the floor on your supporting side. Keep inner thighs connected and reach long out of the feet and head. Stabilize the scapulae to avoid tension in your trapezius.

To modify the exercise, keep the upper body on the floor and just lift the legs. You can also add a ring or small ball between the lower legs to add resistance and help maintain the inner thigh connection.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

The Side Bend exercise is to enhance lateral mobility of the spine. It primarily targets the transversus abdominis, obliques and scapular stabilizers. Attention should be paid to the abdominal contraction to maintain rib connection and prevent the hips and shoulders from rotating. The cervical spine should stay aligned with the thoracic spine.

The Side Bend can be modified by:

a) bringing the feet closer to or further away from body to increase/decrease difficulty.

b) Leave the bottom knee on the mat, do not fully extend that leg (less pressure in the supporting arm & shoulder).

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Pilates obliques exercise. This exercise is great for rotation, flexion and strengthening pelvic stability.

The Obliques exercise targets the transversus abdominis, rectus abdominis, and obliques. Only take the legs as low as pelvic stability can be maintained. Keep the transversus abdominis engaged throughout the entire exercise. The elbows stay wide and open, as the scapulae stabilizers stay connected throughout the exercise. Feel the shoulder move toward the opposite leg, not the elbow.

Modify this exercise by keeping the legs in the tabletop position, with a ball between the knees, or bring the feet to the floor. Increase the challenge by speeding the breath pattern or hold a fitness circle to add resistance.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Obliques Roll Back exercise. This is a challenging rotational exercise for athletes and advanced clients.Obliques Roll Back targets the obliques, transversus abdominis and rectus abdominis.

Focus on opening your hip joints to pull your hip bones away from your thighs. Maintain the spinal flexion as you rotate and keep the transversus abdominis engaged. Keep the scapulae stabilized and feet connected to the floor.

To modify the exercise, put a flex band around the feet to help support throughout the exercise. You can also a use a small ball or fitness circle between your thighs to maintain the inner thigh connection.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.

This video illustrates the Swimming exercise. This exercise is good for core stabilization, upper back extension and hip extension. This is good to improve back strength and those deep abdominal stabilizers.

Swimming targets the transversus abdominis, obliques to prevent rotation, erector spinae, gluteals, hamstrings, and deltoids. Avoid rocking or rotating in the torso. Reach long out of your hands and feet. Focus on stabilizing the scapulae to keep shoulders away from the ears. Keep looking directly at the floor to keep the head and neck in neutral.

Modify the exercise by keeping the feet on the floor and just using the arms, and vice versa. You can also increase or decrease the pace. Take the exercise onto an arc barrel or on your hands and knees to add the challenge of balance.

As a reminder, always consult your doctor for medical advice and treatment before starting any exercise program. If you should experience any pain or discomfort, please discontinue the exercise and consult your doctor immediately.