Lie in a supine position, maintaining a neutral spine. Bend both legs, keeping them hip-width apart with feet flat on the floor. Position the arms in a captain’s position, with the hands gently touching the head on each side, elbows wide and bent.
Inhale to prepare. stabilizing the scapulae and lengthen the spine.
Exhale — In four counts, lift the head and chest off the floor, scooping the abdominals and reaching thoracic flexion. Maintain pelvic stability while forming a C-curve, ensuring the lower edge of the scapulae lifts just off the floor.
Inhale — Hold in four counts the thoracic flexion, maintaining core activation and using intercostal breathing. Keep the head aligned and feel the lower ribs drawing closer to the pelvis.
Exhale — Lower the upper body with control in four counts, articulating the spine one vertebra at a time until returning to the starting position.
Perform 5–10 repetitions, focusing on control, precision, and breath coordination.
Extend the arms forward for all the exercise, facilitating the thoracic flexion. This position provides additional support and assists with spinal flexion.
Perform the exercise keeping the leg in tabletop position throughout the entire exercise.
The Core Structure & Function
Mentor Exercise Review
A Mentor Review is a live guided session where you can present exercises, ask questions, and receive individual feedback on your execution, cueing, and reasoning.
Please prepare (at least) one exercise you would like feedback on. Active participation is encouraged to gain the full benefit of the session.
Sessions require a minimum of two participants. If fewer than two students are registered 48 hours in advance, the session will be cancelled.
Mentor Reviews are scheduled based on participant availability. You will receive a confirmation email once your session is finalized.
©KINETICODE® 2025. ALL RIGHTS RESERVED
The Spine & Neck – Back Muscles Lectures – Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Spine & Neck – Back Muscles Lectures – Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Pelvis & Posterior Abdominal Wall Lectures –
Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Pelvis & Posterior Abdominal Wall Lectures –
Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Core Structure & Function Lectures – Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Core Structure & Function Lectures – Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
©KINETICODE® 2026. ALL RIGHTS RESERVED
Price of the Course: €2.500
(excl. VAT, reclaimable)
*Prefer a payment plan? Email us at academy@kcmove.nl with a proposal.
Invest in your future as a Pilates professional with Europe-wide recognized certification. This fee gives you full access to a carefully designed 7-month learning journey that blends science, practice, and mentorship.
Your investment includes:
©KINETICODE® 2026. ALL RIGHTS RESERVED
The KinetiCode® Pilates Certification follows a 7-month study cycle, designed for maximum flexibility. You can begin at the start of any month and progress at your own pace while completing all required coursework.
In total, the course includes:
Total course time = 250 hours
©KINETICODE® 2026. ALL RIGHTS RESERVED
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