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 flexed (dorsiflexion).
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. Lift the top leg upward in line with the hip joint, maintaining alignment of the pelvis, shoulders, and trunk. The pelvis should remain stable in neutral position without rolling forward or backward.
Exhale — Engage the abdominals and inner thigh muscles to lift the bottom leg upward toward the top leg until both legs touch in about 4 counts.. Maintain control and avoid shifting the pelvis. Hold the position for few counts, maintaining stable trunk alignment.
Inhale — Lower the bottom leg back to the floor with control in one count, keeping the pelvis and spine stable.
The obliques on the bottom side remain active throughout the exercise, maintaining the 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 – Activation of the deep core stabilizers, including the transversus abdominis, internal obliques, pelvic floor, and multifidus, helps maintain trunk stability and supports a neutral spine while the bottom leg lifts and lowers.
Spinal Lateral Stabilizers – The quadratus lumborum together with the internal and external obliques stabilizes the trunk in the frontal plane, preventing lateral flexion of the spine and maintaining the alignment of the pelvis during the movement.
Hip Adductors (bottom leg) – The adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus are the primary movers responsible for lifting the bottom leg toward the top leg while maintaining control of the movement.
Hip Abductors (top leg) – The gluteus medius, gluteus minimus, and tensor fasciae latae of the top leg help stabilize the pelvis and maintain the lifted leg in position while the bottom leg moves.
Pelvic Stabilizers – The gluteus medius and gluteus minimus of the top leg, working together with the deep core stabilizers, help maintain pelvic alignment and prevent rotation or shifting of the pelvis as the bottom leg lifts.
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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