When we do Pilates, there is always a body part that works as a stabilizer and a part that mobilizes. Each exercise targets and strengthens specific muscles – both the muscles that perform the movement (mobilizer) and the muscles that contract to maintain stability (stabilizer). 

Primary inner stability units: transversus abdominis, multifidus, pelvic floor, diaphragm (These are the “core” muscles.)

Primary outer mobility units: rectus abdominis, internal and external obliques, adductors, glute max, lats, erector spinae

  1. Respiration and Core Activation

  2. Pelvic Alignment

  3. Lumbopelvic Stability

  4. Scapular Stability and Alignment

  5. Cranio-Cervical Flexion/ Extension into Cervical-Thoracic Flexion/ Extension

  6. Hip Mechanics (Femoral Drop and Glide)

  7. Spinal Articulation