Lie on the side with the head, shoulders, pelvis, and feet aligned along the body axis. Both legs are together and extended with the feet either flexed (dorsiflexion) or pointed (plantar flexion).
The bottom arm is extended along the floor supporting the head, with the palm facing upward and the scapula stabilized. If needed, place a rolled towel under the neck to maintain proper cervical alignment. As a modification, the bottom arm may be bent to provide additional support.
The top arm is bent with the fingers touching the top hip to monitor pelvic alignment, or alternatively it may be placed in front of the torso with two fingers lightly touching the floor to assist with balance.
Maintain a slight space between the waist and the floor to preserve the natural lateral curve of the spine.
Inhale — Activate the deep core stabilizers and gently lengthen the spine.
Exhale — Engage the abdominals and lift both legs upward to hip height in about 2 counts. Maintain control and avoid shifting the pelvis. Hold the position for 4 counts, maintaining stable trunk alignment.
Inhale — Lower the legs back to the floor in 2 counts with control, keeping the pelvis and spine stable and in a neutral position.
The obliques on the bottom side remain active throughout the exercise, maintaining lateral support of the trunk and preserving the space between the waist and the floor.
Complete 8–20 repetitions, then repeat on the opposite side.
Deep Core Stabilizers – The transversus abdominis, internal obliques, pelvic floor, and multifidus, helps maintain trunk stability and supports a neutral spine while both legs lift and lower.
Spinal Lateral Stabilizers – The quadratus lumborum together with the internal and external obliques stabilizes the trunk in the frontal plane.
Hip Abductors (top leg) – The gluteus medius, gluteus minimus, and tensor fasciae latae contribute to controlling the lifted position of the top leg and assist in maintaining lateral stability of the pelvis.
Hip Adductors (bottom leg) – The adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus are strongly activated in the bottom leg to lift the leg from the floor and guide the legs together during the movement.
Pelvic Stabilizers – The gluteus medius and gluteus minimus of the bottom leg, working together with the deep core stabilizers, help maintain pelvic alignment and prevent rotation or shifting of the pelvis while the legs move.
Develop abdominal strength with emphasis on the obliques.
Strengthen the lateral trunk stabilizers to maintain spinal alignment under the load of both legs lift.
Improve trunk and pelvic stability in the coronal (frontal) plane.
Promote hip control and coordinated movement of both legs while maintaining trunk stability.
Enhance coordination and neuromuscular control of the lower limbs while preserving stable trunk and pelvic alignment.
Increase lateral chain integration, requiring simultaneous activation of the trunk stabilizers and hip musculature.
Develop greater trunk strength and control compared with single-leg variations.
Keep the shoulders and pelvis vertically aligned and perpendicular to the floor.
Maintain alignment of the head, shoulders, pelvis, knees, and feet during the entire exercise.
Keep a slight space between the waist and the floor to maintain the natural lateral curve of the spine and promote proper activation of the obliques.
If necessary, move the legs slightly forward of the body line to improve balance and help prevent lumbar extension.
Maintain smooth, controlled movement, avoiding momentum when lifting and lowering the legs.
Avoid rolling the pelvis forward or backward as both legs leave the floor.
Keep the neck relaxed and shoulders stable, avoiding excessive pressure through the supporting arm.
Lift the legs together from the hip joints, not from the lower back.
Control the height of the lift, reducing the range of motion if pelvic stability cannot be maintained.
The Shoulder Girdle Lectures – Part 2
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Shoulder Girdle Lectures – Part 1
©KINETICODE® 2026. ALL RIGHTS RESERVED
The Pelvis & Posterior Abdominal Wall
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® 2026. ALL RIGHTS RESERVED
Participants will learn to:
©KINETICODE® 2026. ALL RIGHTS RESERVED
Participants will learn to:
©KINETICODE® 2026. ALL RIGHTS RESERVED
©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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