Intermediate
The Intermediate level is the foundation for building a strong, well balanced body with good biomechanics. Most of the exercises consist mainly of small, precise movements to wake up specific muscles that are often hard to reach because of muscle imbalance. By the end of this level, you should learn how to find your neutral spine, breathe well using your diaphragms, and start understanding how to stabilize your trunk while moving your limbs. Even if you are more advanced, I guarantee you will learn new ways to turn on muscles you didn't even know existed.
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Thursday 12/25 - Center Core & Hips
Practice increasing hip mobility during core work to help you better connect to your lower abs and pelvic floor.
Props Needed: A Pilates ball
Level: Intermediate/ Advanced
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Wednesday 12/17 - Maximum Glutes
Train and tone the glute maximus by optimizing hip extension in this (wrist friendly) lower body series.
Props Needed: 2 yoga blocks (substitute with coffee table books) and an (optional) pair of 1-3 lb ankle weights
Level: Intermediate
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Saturday 12/6 - Quickie Standing Upper Body
An efficient upper body series you can do anywhere with just a wall- especially great for resetting your posture from sitting for too long.
Props Needed: A wall
Level: 1 Intermediate
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Spinal Spirals
Increase the mobility of the thoracic spine by twisting and spiraling the rib cage.
Props Needed: A light or medium weighted long resistance band
Level: All levels
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Thursday 12/4 - Oblique Quickie
An efficient core series to tighten the side body.
Props Needed: A Pilates ball
Level: Intermediate
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Tuesday 12/23 - Classic Core With Weights
Kourtney's favorite core exercises using the Pilates ball with a spicy addition: light weights.
Props Needed: A Pilates ball and a 2-5lb weight
Level: Intermediate/ Advanced
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Pilates For Period Pain
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
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Side Lying Hip Mobility
The perfect introduction to hip mobility. Work through all ranges of motion in a safe way and get the glutes burning in the process.
Props Needed: (optional) 1-3lb ankle weights
Level: Beginner/Intermediate
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Pilates Strength
A full body Pilates + Strength workout that is sure to get your heart rate up and your muscles shaking. There are options for both Intermediate and Advanced students.
Props Needed: A bench or sturdy chair
Level: Intermediate/ Advanced
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Friday 12/12 - Standing Inner & Outer Thighs
A spicy lower body series that focuses on the inner and outer thighs.
Props Needed: A glider and a light resistance band
Level: Intermediate/ Advanced
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Spinning Hips
Indulge in a little hip TLC by working on rotation and lubrication of the joint.
Props Needed: None
Level: Beginner/All levels
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Feel Good Pilates Flow
A "feel good" full body Pilates flow- great during your late luteal or early menstrual phase or when you just want to mobilize your joints and engage your muscles in a gentle way.
Props Needed: None
Level: All levels
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Thursday 12/11 - Interval Abs
Train the front and sides of your waist through deep core work on the ball and finish with planks using the sliding disks.
Props Needed: A Pilates ball and pair of sliders
Level: Intermediate
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Tuesday 12/2 - Inner Thighs For Deep Core
Practice using inner thigh engagement to kinect deeper to the pelvic floor and deep core system.
Props Needed: Pilates ring
Level: Intermediate/Advanced
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Waist Trainer
A series to sculpt and strengthen the waistline while improving mobility in the thoracic spine.
Props Needed: A Pilates ball
Level: Intermediate/Advanced
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Full Body No Props
Start by opening up the hips and waking up the glutes and pelvic floor. Then, ignite the trunk and waist through a plank series. Finish with inner and outer thigh work.
Props Needed: None
Level: Intermediate
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Ballet Barre Legs And Planks
A ballet barre inspired lower body workout focusing on the inner thighs and glutes. Finish with a series of elevated planks.
Props Needed: Sliders and a chair
Level: Intermediate
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Standing Lower Body Burn
An efficient 20 minute standing leg series using the Pilates ring that targets the inner thighs, outer thighs, hamstrings, and glutes.
Props Needed: Pilates ring
Level: Intermediate/Advanced
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No Squat Standing Glutes
A standing glute series to target the outer glute medius and all fibers of the glute maximus in this powerful yet targeted series.
Props Needed: A light or medium resistance band
Level: Intermediate/Advanced
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Posture Practice
The seratus anterior is the most important muscle to train to alleviate neck pain and improve shoulder mechanics. Practice finding the "scoop" in this upper body workout to help turn on this essential muscle.
Props Needed: A pair of gliders
Level: All levels
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Ballet Inspired Standing Inner Thighs
A quickie standing inner thigh workout inspired by Kourtney's years as a ballerina- great as a stand alone series or great to add on to another workout for some additional inner thigh work.
Props Needed: 1 glider/sliding disk
Level: Beginner/Intermediate
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Saturday 12/13 - Arm Strength To Relieve Upper Trap Tightness
An upper body series to actively relieve unwanted upper trap tension through engagement of the antagonist muscles.
Props Needed: Pilates ring
Level: Beginner/ Intermediate
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Inner & Outer Thigh Sizzle
An inner & outer thigh workout that introduces a new and fun way to use the Pilates ring to effectively target the adductor magnus (your biggest but often laziest inner thigh muscle).
Props Needed: A Pilates ring and an (optional) 1-3lb ankle weight
Level: Intermediate/Advanced
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Inner & Outer Thighs
An inner and outer thigh focused series that challenges balance and stability, opens up the hips, and improves pelvic floor function.
Props Needed: A Pilates ball
Level: Beginner/Intermediate
