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Pilates Curriculum

6 levels · Classical method · Powerhouse training

The 6 Principles

Centering

All movement initiates from the powerhouse — deep core, pelvic floor, lower abdominals.

Concentration

Complete mental attention to each movement. Quality over quantity, always.

Control

No sloppy, rushed movement. Every rep is fully intentional and controlled.

Precision

Each movement has a specific goal and placement. Small, precise corrections matter.

Breath

Inhale to prepare, exhale on exertion. Breath drives the movement, never suppresses it.

Flow

Movements connect seamlessly — from one exercise into the next, without jerky transitions.

Foundation

Core activation, spinal articulation, proprioception

Pelvic curlChest liftChest lift with rotationSingle leg liftLeg circlesRolling like a ball

Fundamentals

Abdominal stamina, spinal flexion, hip mobility

The hundred (half)Roll upSingle leg stretchDouble leg stretchSpine stretch forwardSaw

Building

Core strength, stability, posterior chain activation

The hundred (full)Open leg rockerCorkscrewTeaser prepSide kick seriesSwimming

Intermediate

Full core expression, shoulder stability, advanced coordination

Full teaserHip circlesLeg pull frontLeg pull backKneeling side kickMermaid

Advanced

Full-body integration, balance, spinal rotation under load

JackknifeSide bendTwistBoomerangControl balancePush up series

Master

Power, precision, seamless flow — full classical sequence

RockingControl balance prepOne leg kickDouble leg kickNeck pullFull sequence flow

• Begin every session with 5 minutes of pelvic floor and breathing activation

• Never advance a level until each exercise can be performed with full principle adherence

• 3× per week minimum. Rest days allow the nervous system to integrate

• Sync with cycle: high energy phases (follicular/ovulatory) → challenge new forms. Luteal/menstrual → restore and refine

• Complement with: resistance training (different days) and ancient practices (same day, after)