Beginner Progression – Class 1 of 10

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Alisa Wyatt is here to start your Pilates journey with a series designed to build your practice from a basic to intermediate level. This first class focuses on the fundamentals. Sometimes called Pre-Pilates, these exercises are slow and internal but they are huge power builders that will give you the stability and control over your pelvis that makes complex movements easy. Learn how to determine the correct position of your pelvis, how to hold onto it as you move, where you should bend from when you lift your head and a few simple exercises you can memorize for a stability and strength boost that is the best athletic preparation you can do! NOTE: This workout is safe to do for those whom forward bending (flexion) and twisting the spine is contraindicated due to osteoporosis, disc injuries or other issues because it keeps the spine straight while rebuilding the core, find more videos like this one in our Spine Safe and PrePilates categories. Filmed at Pilatesology Studio.

What Others Are Saying


  1. abushy17 2 months ago

    This video was so eye opening Alisa! I have a pars defect in my L5-S1 junction and my lower lumbar and sacrum have very minimal stability. The whole hands on the pelvis was so helpful to realize that there’s more movement in my pelvis than probably should be! I can’t really keep my hands flat without getting a space under my lower spine. Very interesting and something I will keep tabs on during my strengthening and stretching!

  2. mikezen 3 months ago

    Hi Alisa

    Just started this course, herniated L4 L5 disc 1 year ago and it was recommended I take up Pilates so here I am. Hopefully this is a good course for me to build a strong foundation given my injury.



    • Alisa Wyatt Author

      Hi Mike,
      I’m sure your doctor has given you recommendations for movement but just in case–forward bending is generally not recommended for disc injuries and there is quite a bit of it in Pilates. Please check with your doctor. If you need an alternative, this 2 class series is safe for most injuries because there’s no forward bending or twisting:

  3. McLachlan 4 months ago

    Hi Alisa,
    I had surgery 5 weeks ago and am starting from ground zero this will be the ice breaker. Thank You for such clear simple steps.

    • Alisa Wyatt Author

      Hi Lindsay, I’m so glad you’re here! Please let me know if there’s anything I can help with on your journey. 🙂

  4. Tonto-girl 4 months ago

    Thank you sooo much for feed back! Love all the resources too!

  5. Tonto-girl 5 months ago

    Should your neck feel strained? Mine seemed to be, am I bending neck too much? Need some tips

    • Alisa Wyatt Author

      Thank you for asking this super important and common question Tonto-girl! See below for videos with specific tips. You’ll want to make your next mat class the first video because in that one I address neck strain. I can’t believe I forgot to do that for this Beginner series, duh.

      As you’ll learn in the video, your neck is supported by your upper abs and they often aren’t strong enough to do all of the work at first so your neck tends to do the job instead. As you’ll hear me say (this is my only Pilates joke, I’m a terrible comedian) you want a sore stomach tomorrow, not a sore neck… So when you feel strain, just put your head down and continue the exercise, lift it again if it feels possible and rest it again when it starts to strain. When I started my practice it took me more than a year to get to a point where I forgot about my neck, so be patient and don’t worry about giving it a rest when needed. – this is a workout that includes tips about neck strain – this is a quick tips video – this workout covers similar fundamentals exercises as the one you just did but it doesn’t have you lift your head so it would be good for you to practice so you have options on keeping your head down. – this is a video aimed at teachers and students and Jennifer uses some great images for dealing with neck strain

      Let me know if that all makes sense! And if it’s ok with you, I’m going to use your question in an upcoming newsletter so everyone can know they are not alone :).

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