Beginner Progression – Class 3 of 10

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In Class 3 of her progressive series, Alisa flows a bit faster through the first 7 exercises, which should be feeling familiar (if not totally doable) by now. You'll slow down during several newer exercises that will set you up for future movements. Practicing slowly is the key to improving your movement patterns and getting you out of the habit of using your large muscle groups so stick with it, you're building a strong foundation! Filmed at Pilatesology Studio in Hermosa Beach. Next Class Quick Start Home

What Others Are Saying


  1. Pfranco 4 months ago

    Hi Alisa, I have loved your videos so far! I have seen some changes in the tone of my abdominal muscles just after some weeks of practice this one repeatedly (I don’t want to progress until I have mastered the basics). However, I have a herniated disc in my lower back which limit my practice. I was advised by my physio not to do forward bends, side bends or torsion. Is there any videos suitable for lower back issues that you can suggest ? I did “Magic for bad backs” by Alycea Ungaro yesterday which I found very helpful (she’s great teacher too).
    Thanks! 🙂

  2. Ninja4her 4 months ago

    Thank you for covering the basics. I’m a level 1 peak pilates student and this is helping me study and get down my cues. Great class

  3. NikitaN00 6 months ago

    Hi Alisa,

    When I do the shoulder bridge, my right knee always hurts as I go up or down. Once I am at the top, it doesn’t hurt. Do you know why this might be happening?

  4. GArmas 6 months ago

    Oh wow, this was a jump up in challenge. I felt great after video #2, but this one just had some impossible parts for me (due to injury and lack of flexibility). I had to do this one twice before I felt comfortable enough to move on.

    I’m not able to point my feet at the ceiling. I’m barely able to get them above 45 degrees. Is it better for me to just go as high as I can in these exercises or would doing table top be a good modification?

    • Alisa Wyatt Author

      Hi GArmas! Yes this series moves toward an Intermediate level pretty quickly so you’re right to repeat classes. In fact, that’s what I would recommend–do a class more than a few times until it feels doable and then you’re ready for the next. Especially if you’ve had an injury that you’re recovering from.

      Yes if you’re not able to stretch your leges out, it’s better to keep your knees soft so you can lift them higher than 45 degrees because the lower they go, the more work your powerhouse has to do–legs are heavy! See if you can go a little past tabletop so that you’re challenging your flexibility a bit without straining your back. You’ll see faster recovery and flexibility that way.

      Finally–if you decide it would be a good idea to alternate workouts, I totally recommend doing the Pre-Pilates series! It’s also on the Beginner Quick Start page. I always took those exercises for granted until we filmed that series and I felt the results. It’s truly deep and healing work. Let us know how it’s going!

  5. Eslotnick 2 years ago

    Really great video with challenging advancements in a beginner progression but with great instruction helping be careful with my bad back and tight hip flexors. I will come back to this one many times!

  6. Lance 2 years ago

    Thank you, I really appreciate this Video.

  7. sostrow5 3 years ago

    Just lovely! I too needed this after an injury. You’re a gifted teacher, Alisa.

  8. mdmoore 3 years ago

    Thank you for putting together this video. I’ve been coming back after a long break due to some injuries this year and this has been very helpful in easing back into condition.

  9. KathyJanke 3 years ago

    Excellent instruction for beginners! This is exactly how I was taught in Illinois and I am so happy to see you teaching the same way in California! Thank you, Alisa! Your videos are some of my favorites for viewing each week before holding classes. Let me know if you are ever in Illinois as I would love to meet you!

    • Alisa Wyatt Author

      Kathy thank you!! I’m so happy you found this helpful, I too use videos as a way to get inspired before I teach mat class, it keeps my teaching fresh :). We would love to visit–if we come to Illinois we will be in touch!

  10. Lenafena 3 years ago

    Will you go through the next exercises the same way – really appreciate this video

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