This gentle Pilates core exercises beginners workout allows you to learn the basics of activating the core. Learn how to control a neutral spine position and control movement to reduce back pain and strengthen the muscles around the spine to stop future episodes of pain. Lyndsay has over 15 years experience as a physiotherapist and clinical Pilates teacher specialising in Pilates for back pain. This workout will help switch back on the core muscles that have switched off because of back pain.
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Difficulty: Beginner
Core Control Pilates
Episode 2
27 Mins
Warning: Not suitable for everybody
Progress through some different core control Pilates exercises to learn how to stabilise and control movement in different postures to increase core strength. Learn how to move your spine through different stretches as well as building core stability to support your back.
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Difficulty: Beginner
Core Engagement Exercises
Episode 3
27 Mins
Warning: Not suitable for everybody
These core engagement exercises, taught by a highly experienced physiotherapist, will help reduce back pain. Teach your core stabilising muscles to stabilise your spine during movement. Strengthen them deeper with this workout. Do this workout regularly to build core strength and reduce back pain.
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Difficulty: Beginner
Pilates Posture Exercises
Episode 4
24 Mins
Warning: Not suitable for everybody
Learn how to strengthen the postural muscles in this clinical Pilates workout from experienced physiotherapist and Pilates instructor Lyndsay Hirst. These Pilates posture exercises can help you achieve a better posture.
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Difficulty: Intermediate
Spinal Mobility Exercises
Episode 5
29 Mins
Warning: Not suitable for everybody
Enjoy some spinal mobility exercises and stretches to release the spine in this workout, as well as continuing to strengthen the spinal muscles.
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Difficulty: Intermediate
Pelvic Stability Exercises
Episode 6
26 Mins
Warning: Not suitable for everybody
Deepen your connection with the pelvic stabilising muscles with these pelvic stability exercises. Gain a deeper strength with the core muscles that stabilise the spine and pelvis.
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Difficulty: Intermediate
Neutral Spine Pilates
Episode 7
27 Mins
Warning: Not suitable for everybody
Clinical Pilates is different from traditional Pilates in that we are constantly aiming to maintain a neutral spine as we work the core muscles. Learn more about maintaining an optimal spine position in this neutral spine Pilates workout. Looking for more exercises with a focus on the spine? Check out our spine mobilising exercise video.
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Difficulty: Intermediate
Alignment Exercises
Episode 8
26 Mins
Warning: Not suitable for everybody
We work through various positions in these Pilates alignment exercises, correcting our alignment as we go. Lyndsay will teach you the optimum position to achieve great results and better posture. We have also created a specialist posture exercise video to help you further improve.
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Difficulty: Intermediate
Pilates For Health
Episode 9
25 Mins
Warning: Not suitable for everybody
Practicing clinical Pilates regularly can leave you feeling physically and mentally better. Start to feel the benefits straight away with this Pilates for health workout.
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Difficulty: Intermediate
Back Strengthening Pilates
Episode 10
33 Mins
Warning: Not suitable for everybody
Strengthen muscles around the spine, hips, pelvis and abdominal area to target the key muscles that hold our spine together!
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Difficulty: Beginner
Pilates Basics
Episode 11
28 Mins
Warning: Not suitable for everybody
In this Pilates basics workout, you will focus on a small number of movements to perfect your technique.
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Difficulty: Beginner
Pilates Hip Stretches
Episode 12
29 Mins
Warning: Not suitable for everybody
Free the hips with these Pilates hip stretches. Learn to control hip movements and ask the hip stabilising muscles to perform.
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Difficulty: Intermediate
Pilates Flow
Episode 13
31 Mins
Warning: Not suitable for everybody
Flow through a series of movements and progressions in this beginners clinical Pilates flow workout.
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Difficulty: Intermediate
Psoas Muscle Exercises
Episode 14
32 Mins
Warning: Not suitable for everybody
Throughout these psoas muscle exercises, we challenge your hip and pelvic stability with some exercises focusing on the psoas muscle.
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Difficulty: Intermediate
Thoracic Spine Exercises
Episode 15
23 Mins
Warning: Not suitable for everybody
Work the mid back with these thoracic spine exercises. Stretch the thoracic spine and work your rotational control to strengthen the muscles that support this area.
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Difficulty: Intermediate
Height Increase Exercises
Episode 16
31 Mins
Warning: Not suitable for everybody
Feel an inch taller after this Pilates height increase workout! Enjoy strengthening the postural muscles to create a leaner posture.
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Difficulty: Intermediate
Charge Up The Inner Core
Episode 17
29 Mins
Warning: Not suitable for everybody
Fire up those core stabilising muscles with this workout. Feel the energy flow through these muscles to strengthen deeper.
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Difficulty: Intermediate
Pilates Progression Exercises
Episode 18
31 Mins
Warning: Not suitable for everybody
Progress through some new levels in this workout. Learn to maintain a neutral spine at all times as you progress into new levels.
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Difficulty: Intermediate
Pilates Core Workout
Episode 19
30 Mins
Warning: Not suitable for everybody
Start to firm up the core muscles with this intermediate Pilates core workout. Take your body through a sequence of movements designed to firm the core muscles.
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Difficulty: Intermediate
Improve Core Strength
Episode 20
29 Mins
Warning: Not suitable for everybody
Feel your core strength and stability improving with this workout. Work in a variety of positions to challenge the core muscles to a new level.
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Difficulty: Advanced
Spine Strengthening Exercises
Episode 21
32 Mins
Warning: Not suitable for everybody
Strengthen the spine whilst maintaining control and alignment throughout with these spine strengthening exercises. This intermediate workout takes you through some progressions to improve your spine strength.
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Difficulty: Intermediate
Energy Boost Pilates
Episode 22
29 Mins
Warning: Not suitable for everybody
Feel energised after this workout. Connect with your body and focus your mind on controlling movement while increasing strength.
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Difficulty: Intermediate
Speed It Up: Faster Pilates
Episode 23
30 Mins
Warning: Not suitable for everybody
Work at a slightly quicker pace in this faster Pilates workout, stabilising through different ranges of movement. Control the shoulders, hips and spine with some challenging moves.
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Difficulty: Advanced
Total Pilates Hip Workout
Episode 24
30 Mins
Warning: Not suitable for everybody
Work the hips in this Pilates hip workout session in both a stabilising and strengthening way. Weakness in the hips not only can contribute to hip problems but also pelvic, spine and even knee problems! Feel you are helping your whole body with this workout. Looking for a gentler hip workout? Try our Pilates hip release video, which is ideal for beginners.
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Difficulty: Intermediate
Pilates for Neck and Shoulders
Episode 25
32 Mins
Warning: Not suitable for everybody
Work on the muscles around the neck and shoulders in this Pilates for neck and shoulders workout. Be mindful of your position throughout as this is key to targeting the correct muscles. Using our core will help the shoulder muscles function better. These exercises are great for addressing neck pain and shoulder pain.
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Difficulty: Intermediate
Shoulder Stabilisation Exercises
Episode 26
31 Mins
Warning: Not suitable for everybody
Strengthen and stabilise the shoulders and scapula (shoulder blades) with these shoulder stabilisation exercises from Your Pilates Physio. Work various parts of the shoulders in different positions to feel strength and support in this area, helping you address shoulder pain issues.
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Difficulty: Intermediate
Sculpt and Tone Pilates
Episode 27
31 Mins
Warning: Not suitable for everybody
Whilst using our core muscles we can progress through some tough strengthening and toning Pilates exercises in this workout to sculpt and tone the abdominals, hips and shoulders. For even more core work try our total Pilates core workout!
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Difficulty: Intermediate
Pilates Core Workout
Episode 28
29 Mins
Warning: Not suitable for everybody
This tough Pilates core workout has some challenged exercises to work your whole core in various positions.
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Difficulty: Advanced
Total Body Bliss
Episode 29
36 Mins
Warning: Not suitable for everybody
Feel connected with your core in this intermediate workout. Hold your form as you move through the progressions. Don't lose your focus.
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Difficulty: Advanced
Strong, Lean And Engaged
Episode 30
31 Mins
Warning: Not suitable for everybody
Apply your key Pilates principles to this workout to progress your training and further increase your core strength.
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Difficulty: Intermediate
Physio Led Pilates
Episode 31
25 Mins
Warning: Not suitable for everybody
This is an intermediate, physio led Pilates workout focusing on strengthening the spinal muscles to reduce pain and improve posture. Enjoy movement, don't fear it!
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Difficulty: Intermediate
Work The Waist
Episode 32
31 Mins
Warning: Not suitable for everybody
Strengthen the muscles that wrap around the waste. Learn to use them in a stabilising. Maintain control throughout!
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Difficulty: Advanced
Head, Shoulders, Knees And Toes
Episode 33
31 Mins
Warning: Not suitable for everybody
If you want a full body workout look no further. We focus on all areas in this session. Feel stretched and strengthened all in one session. We also have a total body Pilates workout for when you're looking for a full workout.
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Difficulty: Intermediate
Also in this Workout
Pilates Core Exercises
30.0
Episode 1
Difficulty: Beginner
Core Control Pilates
27.0
Episode 2
Difficulty: Beginner
Core Engagement Exercises
27.0
Episode 3
Difficulty: Beginner
Pilates Posture Exercises
24.0
Episode 4
Difficulty: Intermediate
Spinal Mobility Exercises
29.0
Episode 5
Difficulty: Intermediate
Pelvic Stability Exercises
26.0
Episode 6
Difficulty: Intermediate
Neutral Spine Pilates
27.0
Episode 7
Difficulty: Intermediate
Alignment Exercises
26.0
Episode 8
Difficulty: Intermediate
Pilates For Health
25.0
Episode 9
Difficulty: Intermediate
Back Strengthening Pilates
33.0
Episode 10
Difficulty: Beginner
Pilates Basics
28.0
Episode 11
Difficulty: Beginner
Pilates Hip Stretches
29.0
Episode 12
Difficulty: Intermediate
Pilates Flow
31.0
Episode 13
Difficulty: Intermediate
Psoas Muscle Exercises
32.0
Episode 14
Difficulty: Intermediate
Thoracic Spine Exercises
23.0
Episode 15
Difficulty: Intermediate
Height Increase Exercises
31.0
Episode 16
Difficulty: Intermediate
Charge Up The Inner Core
29.0
Episode 17
Difficulty: Intermediate
Pilates Progression Exercises
31.0
Episode 18
Difficulty: Intermediate
Pilates Core Workout
30.0
Episode 19
Difficulty: Intermediate
Improve Core Strength
29.0
Episode 20
Difficulty: Advanced
Spine Strengthening Exercises
32.0
Episode 21
Difficulty: Intermediate
Energy Boost Pilates
29.0
Episode 22
Difficulty: Intermediate
Speed It Up: Faster Pilates
30.0
Episode 23
Difficulty: Advanced
Total Pilates Hip Workout
30.0
Episode 24
Difficulty: Intermediate
Pilates for Neck and Shoulders
32.0
Episode 25
Difficulty: Intermediate
Shoulder Stabilisation Exercises
31.0
Episode 26
Difficulty: Intermediate
Sculpt and Tone Pilates
31.0
Episode 27
Difficulty: Intermediate
Pilates Core Workout
29.0
Episode 28
Difficulty: Advanced
Total Body Bliss
36.0
Episode 29
Difficulty: Advanced
Strong, Lean And Engaged
31.0
Episode 30
Difficulty: Intermediate
Physio Led Pilates
25.0
Episode 31
Difficulty: Intermediate
Work The Waist
31.0
Episode 32
Difficulty: Advanced
Head, Shoulders, Knees And Toes
31.0
Episode 33
Difficulty: Intermediate
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