Beginner Pilates Workout with Alisa Wyatt

Beginner Progression – Class 6 of 10

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In the 6th class in our beginner progression, you'll add extension to your workout. Extending your spine builds strength in your back muscles and is crucial to keeping a tall, lifted posture. Alisa Wyatt also adds another key movement to the Saw exercise; today you'll learn to twist and bend forward which gives a wonderful stretch and makes you instantly more flexible! Filmed at Pilatesology Studio in Hermosa Beach, CA. Next Class Quick Start Home

What Others Are Saying


  1. BethanyB 5 months ago

    Wow this was a toughie! I’m currently doing the 30 day beginner program and this is the day 20 work out. I think that maybe I’ll need to stick around on beginner level for a while and master some of the things I’m finding difficult before I can progress e.g. the saw – I can’t get even close to my feet and have to reset my spine a few times. My flexibility is quite limited and I can’t get my legs straight so I’m struggling on a few exercises.

    • Alisa Wyatt Author

      Hi BethanyB! I’m glad you commented and have some tips for you. First of all, you’re not alone in having trouble getting your legs straight and it’s ok for them to be bent during the Saw. It’s more important that you can sit up tall on your pelvis. It can help to sit on top of something like a folded blanket to lift your hips higher and that should take some of the pressure off your legs. If you find you can’t straighten your legs in other exercises like the ‘Scissors’ during the stomach series or Open Leg Rocker, try holding lower on the leg behind your thigh and don’t worry about how close you can bring the leg, instead press the leg into your hands to stretch it and work to keep it straight wherever you’re at. Beginner level will bring you incredible results so don’t be discouraged about not moving on – you have a whole lifetime of practice so enjoy your body’s wonderful abilities and keep on moving! Oh and PS – you’re doing a bunch of Intermediate level exercises in this class already :).

  2. wren_fraser 7 months ago

    Hi Alisa, I’ve been finding your instructions really clear for a complete beginner like me!
    I have one question- when doing the vertical side kicks, you say to ‘squeeze’ on the way down. What are we squeezing?

    Many thanks 🙂

    • Alisa Wyatt Author

      hi wren! yay! I’m so glad you’re enjoying this series!
      On the side kick up/down I would clarify that to say ‘resist’ going back down, as though you’re trying to close a giant spring between your legs. It’s a cue that helps to activate and strengthen the adductors (inner thigh stuff). Thanks for working out with me!😁

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