Begin in a supine position with the lumbar spine imprinted and the legs in tabletop, with the feet gently pointed. Both arms are in a captain position, with the hands gently touching the head on each side, while the elbows are open in line with the shoulders. The scapulae are stabilized and lifted off the mat, and the abdominals are scooped, maintaining a neutral cervical spine.
Exhale — Rise head and chest in thoracic flexion, using intercostal breathing and scooping the abdominals inward.
Inhale — Extend one leg forward as low as the imprinted spine can be maintained. Simultaneously rotate the upper body toward the bent knee, keeping the elbow aligned with the shoulder and the chest oriented diagonally toward the ceiling. Try to keep the bent knee in line with the same-side hip and maintain a stable pelvis while moving the legs.
Exhale — Return in thoracic flexion front, enhancing abdominal activation as both legs return to tabletop.
Inhale — Extend the opposite leg and rotate the torso to the other side, keeping spinal flexion. Ensure that the inferior angles of the scapulae remain lifted off the mat throughout the movement.
Exhale — Return to thoracic flexion, enhancing abdominal activation to support spinal flexion.
Repeat for 8–12 repetitions, alternating sides with each breath cycle.
To end: Inhale — Roll down with control to the supine position on the mat, maintaining the legs in tabletop.
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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