Begin by lying on your side with the pelvis and spine in a neutral position, ensuring the body is aligned from head to toes. Extend both legs together, keeping the feet pointed. The bottom arm should be extended along the floor, supporting the head with the palm facing upward (a rolled towel may be used for additional neck support if necessary; alternatively, the arm may be bent for modification). The top arm rests along the body (modification: place the top arm in front of the torso, with two fingers lightly touching the floor to assist with stability).
Engage the abdominals to stabilize the torso. Ensure a long line from crown to toes, avoiding any misalignment in the ribs or lumbar spine, and prevent the shoulders or pelvis from rolling forward.
Inhale to prepare. Engage the abdominal muscles, drawing the navel gently inward and upward to activate the deep core. Lift both legs off the floor while maintaining full body alignment. The top hand may be placed on the hip to monitor alignment. Alternatively, extend the top arm toward the ceiling, perpendicular to the shoulder (intermediate/advanced level).
Exhale as initiate a small controlled flutter split as swimming motion with the legs, alternating them in opposite directions while maintaining a neutral spine. Keep movement within a small, controlled range to avoid rocking the body or disrupting spinal alignment.
The bottom oblique muscles should remain active throughout, preventing side bending into the floor. A slight space should remain under the bottom side of the waist and palm, indicating correct lateral engagement.
The breathing pattern should be continuous, with rhythm changes approximately every 8 counts of the legs to match the tempo of the movement.
Perform 4 to 8 sets of 8 counts per side.
Inhale to bring the legs back together.
Exhale to slowly lower the legs down with control, returning to the starting position.
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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