Whether you are recovering from an injury or just feel a little tender in the neck, you can use this gentle series to work your entire body without ever having to stress the neck.

Props Needed: Pilates ball and light resistance band

Level: Intermediate

Train all angles of the glutes, core, and main posture muscles of your upper body.

Props Needed: None

Level: 2 Advanced

A juicy, slowww, full body burn that focuses on working every muscle, especially those hard to reach areas.

Props Needed: One light or extra light resistance band

Level: Intermediate

Train your core, glutes, upper body, and finish with some delicious side planks.

Props Needed: Chair or Bench

Level: Advanced

Full body workout

Props Needed: set of gliders (substitute with paper plates or kitchen towels).

Level: Advanced

No muscle is left behind in this full body workout using the Pilates ball and finish with a gut massage.

Props Needed: Pilates ball

Level: Advanced

The perfect gentle movement in the first couple days of the menstrual cycle to ease cramping and back pain.

Props Needed: None

Level: All Levels

Full body workout with lots of glutes, core, and shoulder stabilization.

Props Needed: 1 light resistance band

Level: Intermediate

By learning how to roll down resisting gravity, we can learn how to roll up using our core (not momentum).

Props needed: Pilates ball, light and medium (or heavy) weighted resistance bands.

Level: Intermediate

Don't underestimate small, precise movements. This workout will leave your muscles shaking and also help your body start functioning as a system.

Props Needed: Pilates ball (substitute with a firm, small pillow)

Level: Intermediate

Train the deep core, glutes, and shoulder stabilizing muscles of the upper body.

Props Needed: Pilates ball and light resistance band

Level: Beginner

This workout trains the entire body safely and effectively by maintaining a neutral spine position throughout.

Props Needed: Light and medium resistance bands

Level: Beginner

Mobilize the hips, wake up the glutes, and breathe deeply to engage the pelvic floor and deep core.

Props Needed: Light resistance band and Pilates ball

Level: Beginner

Connect to the glutes, hamstrings, pelvic floor, deep core, and posture muscles in this efficient full body workout.

Props Needed: Pilates ball (substitute with a firm small pillow)

Level: Beginner

Full body workout to strengthen the deep core and finish with some ballet inspired standing glute exercises.

Props Needed: None

Level: Beginner

Practice kinecting to your pelvic floor and using it to initiate movement.

Props Needed: Chair or edge of a couch

Level: Beginner

Quick, efficient, full body workout finishing with a cardio burst.

Props Needed: None

Level: 1 Intermediate

Tap into the deepest core muscles of your pelvic floor and transverse abs in this gentle, but effective workout.

Props Needed: Pilates ball (substitute with a firm, small pillow)

A 30 minute, full body workout that leaves no muscle behind while using one of the most common household objects, a chair.

Props Needed: A chair

Level: 1 Intermediate

Front planks, side planks, and reverse planks to target your entire body from head to toe.

Props Needed: None

Level: 2 Advanced

Efficient full body vacation inspired workout to hit all the "target" areas in a short amount of time.

Props Needed: 1 light resistance band

Level: 2 Advanced

One of the most efficient full body workouts (glutes, core, posture) in 20 minutes.

Props Needed: Pilates ball

Level: 1 Intermediate

Work the glutes, thighs, core, obliques, and posture muscles of the upper body.

Props Needed: None (optional neck pillow)

Level: 1 Intermediate

Efficient full body workout, focusing on the inner and outer thighs and core.

Props Needed: Medium band and Pilates Ball

Level: 1 Intermediate