Begin lying on your back in a supine position with the spine in neutral alignment. The legs are bent in a parallel, hip-width position, with the feet resting on the mat. The arms are extended toward the ceiling at a 90° angle, in line with the shoulders.
Inhale to prepare—feel the axial elongation of the spine while the scapulae are gently stabilized on the mat.
Exhale — Begin to scoop the abdominals inward while initiating spinal flexion from the thoracic spine.Roll up in 6–8 controlled counts, lifting one vertebra at a time off the mat.Maintain axial length throughout, imagining lifting from the top of the head.
While rolling, pass through an imprint spine position until the pelvis rocks fully and you reach a seated position on your sit bones. Let the arms assist the movement, reaching diagonally forward, while the eye line is toward the fingers.
Inhale — Maintaining an elongated seated posture and using intercostal breathing.
Exhale — Initiate the roll-down by rocking the pelvis back, then slowly articulate the spine down in flexion, one vertebra at a time, maintaining control and abdominal engagement.
Pass through imprint, then return to a neutral pelvis once the lower thoracic spine contacts the mat.
Complete 5–8 repetitions.
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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