Following up from our previous post about the order of the Pilates exercises, let’s take a look at the moves you’ll learn as a new Pilates enthusiast in our studio:

Footwork: Remember to find your center by connecting all the body parts into the apparatus. We’ll play with different positions of the feet so each part—toes, arches, and heels—gets stimulated, strengthened, elongated, and even a little massaged. A strong, flexible foot not only supports your knee joints but also helps release tension from your lower back. With the spine in a horizontal position and the movement of the carriage, we’ll get to stretch both the hip flexors and the back. It’s all connected!

The Hundred: We start integrating the upper body by pumping the arms vigorously in an ab curl. The legs are held strong in the air by the abdominals, glutes, and inner thighs. This move not only involves the entire body, but also raises the heart rate, builds heat, and boosts breath capacity. You’ll feel alive!

Leg Circles and Frog: Still lying on our backs, we place the arches of the feet inside the long straps. This lets us stretch the legs away from the body with ease and draw smooth, controlled circles in the air. The challenge? Keeping the hips stable—especially if one side is more flexible than the other. These moves teach us how to activate the inner thighs while also exploring how hip extension can lengthen the lower back.

Stomach Massage (Round and Hands Back): Time to sit up! Very close to the Footbar, feet planted on top. This position puts us into deep abdominal flexion as we press the carriage out and pull it back in. This one targets the hip flexors, abdominals, and spinal extensors—all while teaching us to stay lifted and light, not compressed. Adding the “hands back” variation brings in more work for the arms and upper back too.

Short Box (Hug, Flat Back, Side to Side, and Tree Prep): Pilates is all about the spine! Thanks to the solid work we’ve done with the hips and core, we now free the spine in all planes of movement. These four exercises—done on an unstable surface—include flexion, extension, lateral movement, and a hamstring stretch. Daily life compresses us, but these moves teach the body how to sit tall with ease and grace.

Elephant: We’re up on our hands and feet now! With fewer points of contact on the Reformer, we’re dialing up the proprioception (body awareness). The movement here involves a deep curl, which opens the low back, strengthens the abdominals, and stretches the hamstrings. You’ll feel both grounded and lifted.

Knee Stretches (Round and Arched): This one wakes up everything. Kneeling on the moving carriage, hands on the Footbar, we start in a curled position and then arch the spine to engage the extensors and open the chest. If done right, you’ll feel fire in the abs, quads, glutes, and hamstrings—total body activation.

Running: Back on our backs again, we alternate flexing and pointing the feet at a slightly quicker rhythm—just like running (but way more elegant). This simple but effective move resets us and helps bring us back to center.

Pelvic Lift: We finish by curling the hips slightly upward to fire up the glutes and hamstrings. With a deep abdominal connection, we’re able to roll through the low back, giving it a lovely stretch and a sense of release. It’s like dessert for your spine.

All of these movements are designed to move the body as a connected whole. When each part is engaged, even the more advanced moves start to feel accessible—and yes, fun!

For a look at the full Reformer Level 1 Repertoire and Mat Repertoire, check out our recent post and highlight on our Instagram accounthttps://www.instagram.com/pilatesschoolofmovement/, where we’ve shared both in detail for you to explore!

Note:
This blog post is not intended to be used as an exercise guide without our guidance and observation in the studio. We are not responsible for any injury that may occur from attempting these moves independently. This content is meant to support our regular clients who want to deepen their understanding of the movements we teach during class. If you’re in or near Saint-Gilles or Châtelain, come join us and move safely with support! Check our schedule at pilateschool.be/book