Core Clean Up Mat

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This class focuses on cleaning up the mat exercises that build stability and control so that your muscles have to work deeply to cinch your waist in and tighten your core. Niedra keeps the pace slow to build muscle memory. If you, like her student Joie, need to work hard to keep your center engaged and lifted, Niedra's detailed cues will work wonders on your body. Don't miss the brief discussion at the end detailing Joie's needs and goals. Visit Niedra at her website:

What Others Are Saying


  1. Ynowak 6 years ago

    That was wonderful. Looking forward to seeing Joie in a later video and see how she is progressing with decompressing her spine and how that will help with her abdominals.

  2. Niedra Gabriel Author
    Niedra Gabriel 6 years ago

    This is a really good question and one I often ponder too. I learned the classical method from Romana and all the exercises were taught with a wrap and slight turn out. I have looked at old photos of Jo teaching and sometimes saw turn out and sometimes not. As I was never there myself, I can only deduce what I consider is useful for the student.
    Withiin the traditionalist teachers the external rotation is always taught – with the theory that Jo said that when babies are lifted up by their hands the legs externally rotate and this is healthy for the hips.
    I have seen photos of indigenous people with good posture and very slight external rotation. I have also seen legs going straight forward – the current ideal for healthy alignment.
    Personally, I sometimes use turn out ( small amount, not ballet style turn out) to get more glut and hip work into the body. Sometimes I don’t.
    I cannot say what is ” perfect and ideal for the human body” as from my own perspective, the body takes many shapes and angles and will morph into whatever is necessary for function ( look at how differently body builders, ballet dancers, gymnasts and swimmers develop and move) so I personally do not have a formula of execution – I work more with what does the client need to activate what is not working in them, how to work what is lazy or is disconnected, and hope to integrate more abilities this way.
    I hope this sheds a little light?

    • joesmat 6 years ago

      Thank you very much for your detailed answer to my question.
      Please forgive the delay in replying, but, I have been away from home for several weeks.
      Many thanks again.

  3. joesmat 6 years ago

    Although you did explain at the outset that the class focus was for your student of the day, and Advanced Pilates Instructor – Joie, I am wondering why you consistently insisted on her working in a strong “turn-out” in order to perform the exercises? I appreciate your explanation about it enganging the inner thighs and gluteals, but, we don’t walk about in our daily life in such turn-out. As you know the term “Pilates Stance” never existed in Mr Pilates time, and I have always felt it is an influence brought to the work from Dance.
    Thank you.

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