Start in a supine position with a neutral spine and arms extended toward the ceiling, perpendicular to the shoulders. The legs are together in a tabletop position with pointed feet. Inhale, scooping the abdominals to prepare, maintaining axial elongation.
Exhale — Lift the upper body into thoracic flexion, bringing the arms forward and gently imprinting the spine into the mat.
Inhale — Maintain the C-shape of the spine while engaging the abdominals.
Single leg stretch — Exhale while extending the left leg as low as possible while maintaining an imprinted spine. Simultaneously, bend the right leg until the knee aligns with the hip. Gently place your hands on the right leg for support maintaining spinal flexion. Ensure the knee does not bend beyond the tabletop position. Keep the thorax stable and the chest at the same height.
Inhale — Bring both legs back to tabletop position while maintaining the C-shape of the spine and thoracic flexion. Use intercostal breathing.
Exhale — Switch legs, extending the right leg while bending the left. Hands switch to the opposite knee. Keep thoracic flexion stable at the same height.
Note: This tabletop variation emphasizes core activation and trunk and pelvis stability.
Continue alternating legs, performing 8–10 repetitions with smooth, controlled transitions.
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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