Begin in a quadruped (all fours) position on a floor with the feet in dorsiflexion with toes tucked under. Place the hands directly under the shoulders and the knees under the hips, with the spine in a neutral position. The scapulae lie flat on the ribcage without retraction or elevation, and the cervical spine is aligned with the rest of the spine, gaze directed downward.
Brace the core as both knee rise oof the floor of a distance of one palm. Distribute weight evenly through both hands and knees to establish baseline stability.
Inhale to prepare, establishing axial elongation and a stable base of support.
Exhale — With control one hand lift off the mat, reaching across the midline to gently tap the opposite knee. Focus on the brace of the core while keeping the rest of the body stable and minimizing spinal or pelvic rotation. Hold the knee touch for about 8 counts keep neutral position of the lunar spine.
Inhale — Return the hand to the floor with control, re-establishing symmetry in the quadruped position.
Exhale — Repeat the knee touch on the opposite side, alternating sides in a slow, controlled rhythm. Emphasis is placed on minimal shifting of body weight, maintaining trunk alignment, and ensuring smooth coordination between the reaching limb and the stabilising segments.
Complete 4–8 repetitions, alternating sides. Observe for asymmetries between sides in coordination, control, or effort, as these may indicate underlying imbalances in neuromuscular recruitment.
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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