Level Up Your Week: Intermediate Pilates Drop
Copyright © 2025 Core Concepts Pilates & Rehabilitation Inc., All rights reserved.
Sign up today to access an extensive range of expertly curated classes, tips, and resources designed to keep you moving, motivated, and thriving—all from the comfort of your home. Don’t wait—reap the benefits and elevate your journey today https://bit.ly/CoreOnlineLibrary
Recorded: 18 August 2022
Therapist: Danielle van Dalen
Equipment: Mat
Aim: Intermediate Mat
Class Description: Join this Intermediate Pilates class focusing on breath awareness and flowing movement. We'll begin with ribcage expansion and spinal mobility exercises, progressing to cat-cow stretches, thread the needle, and single leg work. This session aims to build strength and flexibility while emphasizing core connection and control. No equipment is required, just a mat and your focused presence. Get ready to move with intention and leave feeling refreshed.
CHAPTERS:
00:00 Welcome and Introduction
00:21 Breathing Exercises
01:00 Standing Roll Down
02:01 Four Point Kneeling Cat Cow
03:06 Thread the Needle
04:27 Swimming Prep Leg Extensions
06:16 Bird Dog
07:21 Seated Cat Cow
08:22 Half Roll Back
09:16 Roll Down to Supine
09:36 Hundreds
11:08 Breaststroke Prep
13:44 Abdominal Series - Single Leg Stretch
16:30 Abdominal Series - Double Leg Stretch
17:42 Spine Twist
18:53 Rolling Like a Ball
20:02 Roll Up
21:53 Leg Circles
24:13 One Leg Kick
25:43 Four Point Kneeling Cat Cow
26:53 Fire Hydrant
Core Concepts Pilates and Rehabilitation Inc.
Tel: +27219752318 / Email: [email protected] / www.coreconceptspilates.co.za