Lie on your back in supine with the spine in a neutral position. Extend both arms toward the ceiling in line with the shoulders. Bend the hips and knees to 90° so the thighs are vertical and the shins parallel to the floor, creating a tabletop position.
Inhale to prepare. Maintain a natural curve in the lower back, engaging the abdominal wall.
Exhale — Slowly lower the opposite arm and leg toward the floor (for example, right arm with left leg) while keeping the trunk and pelvis stable. Only move as far as you can while maintaining a neutral lumbar spine — avoid arching or pressing the lower back into the floor. Focus on reaching the limbs away from your body rather than down; the arm and leg should lower only to shoulder and hip height, not beyond.
Inhale — Hold the position focusing on activate your abdominal wall, maintain proper alignment with ribs connected, lumbar and cervical spine in neutral, hips and shoulder still.
Exhale — Return to the starting position with control.
Complete at least 8 reaps, alternating sides.
Core Stability: Enhance the ability of the deep abdominal and spinal stabilizers to maintain lumbar and pelvic alignment during dynamic limb movements.
Whole-Body Stability: Promote integrated stability across the trunk, pelvis, and limbs, enhancing overall coordination and movement control, while supporting efficient force transfer between the upper and lower body.
Posture Improvement: Reinforce overall postural integrity by strengthening deep core muscles, supporting proper spinal alignment, and counteracting the negative effects of prolonged sitting, such as tight hip flexors and anterior pelvic tilt.
Injury Prevention: Provide safe, low-impact strengthening of key stabilizing muscles to protect the lumbar spine and pelvis during all types of activities.
Cross-Pattern Coordination: Enhance neuromuscular coordination by engaging simultaneous, opposite-limb movements, improving cross-pattern movement efficiency and functional integration.
Monitor the rib cage for flaring and the lumbar spine for excessive extension, as either indicates insufficient activation of the deep core stabilizers.
Ensure the pelvis and hips remain neutral throughout the movement; avoid hips rotation, anterior or posterior tilt, and compensatory shifts in the shoulders.
Observe the legs and arms to ensure smooth, controlled motion; the limbs should move slowly without relying on momentum or compensatory muscle patterns.
Pay attention to breathing—avoid breath-holding or shallow chest breathing, which can reduce stability and core engagement.
Reinforce alignment and activation through clear cues, for example:
Keep your lower back quiet and still.
Reach long, away from you, not down.
Maintain a neutral pelvis and avoid twisting the hips.
Move slowly and with control, feeling the core engage.
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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