Learning to release the diaphragm can improve breathing function, relax the neck and shoulders, and physiologically reset the nervous system.

Props Needed: A Pilates ball

Level: All levels

Optimal breathing mechanics is the foundation of true and lasting core strength. It's also the first step to mobilizing the rib cage and facet joints of the spine. Learn how to "360 breathe" by maximizing the mobility of your thoracic spine while waking up your deep core muscles through slow, cle...

Kourtney's current favorite "quickie" glute series using a pair of ankle weights.

Props Needed: A pair of 1-3 lb ankle weights

Level: All levels

Learn how to improve your roll up form to make them more efficient and effective.

Props Needed: An optional Pilates ball

Level: All levels

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

Enjoy this quick and efficient core series designed for when you only have a few minutes to spare.

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

Level: Intermediate

Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.

Props Needed: 1 light weight resistance band

Level: Beginner/ Intermediate

Target the lower abs and obliques in this quick but efficient core series.

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

Level: 2 Advanced

Work the muscles of the trunk evenly through spinal flexion, extension and rotation.

Props Needed: Pilates Ring

Level: 2 Advanced

A perfect series to strengthen the entire body, specifically the triceps and posture muscles of the back and core.

Props Needed: A pair of gliders (substitute with a kitchen towel)

Level: 2 Advanced

10 minutes targeting the abdominals from every angle.

Props Needed: Pilates Ring

Level: 2 Advanced

My favorite series to target the upper hamstrings and glutes. Enjoy.

Props Needed: 1 glider (can be substituted for a kitchen towel)

Level: 2 Advanced

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

Props Needed: None

Level: 2 Advanced

Train all angles of the glutes and hamstrings in this quick, but spicy series.

Props Needed: Pilates ring ("Magic circle")

Level: 1 Intermediate

Fire up the entire body with this efficient full body plank series

Props Needed: A set of gliders

Level: 2 Advanced

Learn how to optimally engage the lower abs by connecting to your pelvic floor and to your breath.

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

Level: 1 Intermediate

Target the muscles of the upper body including the biceps, triceps, lats, and mid back using only your own body weight.

Props Needed: None

Level: All levels

Tons of torso twisting to wring out the waist, aesthetically and functionally.

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

Level: 1 Intermediate

This efficient and effective series quickly targets all angles of the glutes and upper thighs.

Props Needed: Optional 1-3lb ankle weights

Level: 2 Advanced

An ab and oblique focused core series using Kourtney's favorite prop, the Pilates ball.

Props Needed: Pilates ball

Level: 2 Advanced

Train the deep core stabilizers and pelvic floor while firing the entire lower body.

Props Needed: Pilates Ball and a wall

Level: Beginner/ Intermediate

Train the entire lower body, hips, and muscles of the deep core.

Props Needed: Optional 1-2 lb ankle weights

Level: Beginner/ Intermediate

Using just your bodyweight, train all angles of the core and finish with side planks.

Equipment needed: None

Level: 1 Intermediate

Mobilize and work all angles of the hips to target every muscle of the glutes and upper thighs.

Props Needed: Optional 1-3lb ankle weights

Level: 1 intermediate