Lie on the side, supporting the body on the forearm, with the elbow bent at 90° and positioned directly beneath the shoulder.
The leg positions can vary as follows:
Inhale to engage the core to stabilize the upper body. Depress the bottom shoulder, drawing it away from the ear. Ensure the pelvis remains neutral and the ribs do not flare.
Exhale — Brace the core and lift the pelvis off the floor, gently pressing through the forearm and bottom leg. Rise into a stable side plank, maintaining proper alignment from head to feet in the coronal plane. Ensure pelvic stability in a neutral position with the hips squared. Keep the head aligned with the sternum.
Inhale — Hold the side plank for a few counts with an active core. Keep the hips squared and the spine neutral. Ensure proper alignment from the head through the shoulders, hips, knees, and feet. Stabilize the bottom shoulder and keep the scapula anchored securely to the rib cage.
Exhale — Lower the pelvis with control, returning to the starting position. Focus on maintaining core brace, shoulder stability, and alignment throughout the descent.
Repeat for 4–10 repetitions per side.
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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