✨ 24 Pilates Movements Guidebook | Digital Download ✨
Take your Pilates practice anywhere with this comprehensive digital guidebook! Perfect for beginners, intermediate, or advanced practitioners, this guide walks you through 24 essential Pilates movements with clear descriptions and tips for proper form.
🌿 What’s Inside:
- Step-by-step instructions for 24 key Pilates exercises
- Focus on core strength, flexibility, balance, and posture
- Tips for modifications and progressions
- Designed for mat Pilates—no equipment needed
- Easy-to-follow format for home, studio, or travel workouts
💻 Format: Instant PDF download – print it or use digitally on any device.
✨ Perfect for you if:
- You want a structured reference guide for your Pilates practice
- You’re looking for safe and effective exercises to do at home
- You want to improve strength, flexibility, and posture
- You’re a teacher or student looking for a simple Pilates resource
⚡ Instant Download – Start practicing today, wherever you are!
💬 Have questions? Message me anytime for tips on using the guidebook to its full potential.
Want to strengthen your core, improve flexibility, and learn proper Pilates technique? ✨ This Pilates Guide (Digital Download) includes 24 Pilates exercises with detailed descriptions so you can follow along at home and master the basics.
Inside, you’ll get:
✅ Step-by-step instructions for 24 foundational Pilates moves
✅ Key form tips to help you move safely and effectively
✅ Explanations of the benefits + muscles worked for each exercise
✅ Beginner-friendly modifications for every body
This guide is perfect for creating your own workouts, supporting your practice, or starting your Pilates journey with confidence.
👉 Grab your copy here:
https://blackcatburque.etsy.com/listing/4380344388/pilates-guide-24-foundational-movements
- The Pilates Pelvic Curl (sometimes called a bridge) is a foundational Pilates exercise that strengthens the glutes, hamstrings, and core while promoting spinal articulation and flexibility.
Here’s how to do it step by step:
How to Perform a Pilates Pelvic Curl
- Start Position:
- Lie on your back with knees bent, feet flat on the mat, hip-width apart.
- Arms rest at your sides, palms facing down.
- Keep your spine neutral and core engaged.
- Prepare:
- Inhale to prepare, feeling the ribcage expand.
- Exhale and gently draw your belly button toward your spine to engage the core.
- Curl the Pelvis:
- Tuck your pelvis slightly under, then lift your hips off the mat.
- Slowly roll your spine off the floor one vertebra at a time until your body forms a straight line from shoulders to knees.
- Hold & Squeeze:
- Pause at the top, squeezing your glutes and pressing through your heels.
- Lower Back Down:
- Inhale, then slowly roll your spine back down to the mat, vertebra by vertebra.
- Return to the starting position with your hips and pelvis neutral.
- Repeat:
- Perform 8–12 controlled repetitions.
Tips for Proper Form
- Move slowly and with control, avoiding momentum.
- Keep your shoulders relaxed and arms pressing gently into the mat for stability.
- Press through your heels, not toes, to target the glutes more.
- Maintain spinal articulation—think of lifting and lowering each vertebra individually.
Muscles Worked
- Gluteus maximus (main glutes)
- Hamstrings
- Core (abdominals and spinal stabilizers)
- Lower back
✨ This exercise is perfect for building glute strength, improving hip mobility, and enhancing spinal articulation, making it a staple in any Pilates or functional fitness routine.
✨ Quick Pilates Workout | 4 Moves from My Pilates Guide ✨ Need a short, effective Pilates session you can do anywhere? In this video, I’m sharing 4 key moves from my 24-Move Pilates Guidebook designed to strengthen your core, glutes, and posture while improving flexibility and balance. Perfect for a morning boost, travel workout, or quick reset! 💪 What You’ll Get in This Workout: Step-by-step demonstration of 4 essential Pilates moves Tips for proper form and modifications Focus on core engagement, spinal articulation, and body control No equipment needed—just your mat! ⏱ Workout Length: 10–15 minutes ⚠️ Disclaimer: Always listen to your body and consult a healthcare professional before starting a new exercise program. Modify as needed and stop if you feel pain. 👉 Like, comment, and subscribe for more Pilates workouts, full guides, and wellness tips! 💬 Comment below: Which move is your favorite from this workout? https://blackcatburque.etsy.com/listing/4380344388/pilates-guide-24-foundational-movements https://www.theaburque.com/uncategorized/pilates-guide/