Begin in a supine position with the arms extended sideways in a T-shape at shoulder height, palms facing up. Maintain the spine in a neutral position. The legs can be positioned either with knees flexed and feet flat on the floor or together in tabletop position with pointed feet (plantar flexion).
Inhale — Elongate the spine while gently engaging the deep abdominal muscles, preparing the trunk for rotation.
Exhale — Over 6 counts, rotate the pelvis to one side together with the legs as a single unit. Keep the legs together in tabletop position as you rotate and attempt to bring the bottom knee as close to the floor as possible while maintaining a neutral spine and the opposite scapula touching the floor. Focus on the opposition between the scapula on the floor and the rotation of the pelvis and legs to preserve spinal stability.
Inhale — Hold the stretch as the bottom knee lowers toward the floor while at the same time turning the head to the opposite side of the legs, emphasizing a full spinal stretch. Visualize a spiral extending from the crown of the head to the tailbone, and maintain the stretch for 4–8 counts
Exhale — Scoop the abdominals and, with control over 6 counts, return the pelvis and legs as a single unit to the starting position.
Repeat for 4–6 controlled repetitions on each side.
©KINETICODE® 2026. ALL RIGHTS RESERVED
©KINETICODE® 2026. ALL RIGHTS RESERVED
©KINETICODE® 2026. ALL RIGHTS RESERVED
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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