Pre-Pilates Progression Class 1 of 6

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If you had a hard time doing the exercise in Alisa Wyatt's Self-Assessment video then this Pre-Pilates Progressive Series is for you! Designed to rebuild your core while teaching you the fundamentals of Pilates, it's also safe for anyone who needs to keep their spine straight due to osteoporosis, back injury or surgery. You can find more workouts like this one in our Spine Safe and PrePilates categories.

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What Others Are Saying


  1. 5 days ago

    This will sound silly, but how do i keep from hurting my lower back doing these exercises?

    • Alisa Wyatt Author

      Not silly AT ALL — if you feel like your lower back is straining, the key is to do less. For example, if I’m instructing you to hold your leg for a count of 10 you can hold for 5 instead, OR keep it at the top level and don’t lower it down. Also if you feel that you’re overdoing something, take a short break (maybe even pause the video) and focus on taking deep breaths and relaxing. I know from experience that when you’re trying to strengthen your core, the muscles that are used to doing everything can be stubborn to turn off so be patient and let your body know you’re listening. Don’t be afraid that if you change the exercise to make it easier you’re not getting a benefit, just keep repeating the workout daily and you should notice a difference in just a few days. Let me know how it goes!

  2. mmostaf2 3 months ago

    Hi Alisa,

    I started doing this as part of my morning routine. I was wondering, in the last exercise, why do you turn the leg outward slightly versus having the kneecap pointing straight toward the ceiling? Is it to activate more of the inner thigh muscles. Thank you.

    • Alisa Wyatt Author

      Hi mmostaf2,
      Yes that’s correct, it helps to engage the inner thigh when you turn the knee out slightly. Thanks for joining me for this series, it’s a great way to start your day!

  3. Bethenylynn
    Bethenylynn 4 months ago

    Thank you so much for posting these videos! I’m 5 weeks into my pregnancy, can I keep doing these pre pilates and beginner videos until I need to switch to pregnancy videos? I tried one of the pregnancy videos and I didn’t feel strong enough for it.

  4. cristinaangel 6 months ago

    Thank you so much for this pre pilates video. I have never done a single move of pilates in my life. I can’t really explain it…but pilates is calling my name. This was a perfect way to start. Very descriptive and just what I needed.

    • Alisa Wyatt Author

      christinaangel, I’m so happy to be your first Pilates teacher! When I first tried Pilates it was because it was calling my name too :). Enjoy your journey it’s one that can help keep you healthy and fit for literally the rest of your life.

  5. naturealpilates
    naturealpilates 7 months ago

    hi Alisa
    thank you for those pre-pilates classes,
    i’m laure, i stopped my Pilates certification that i was doing in barcelona with Fabien Menegon because i was pregnant..
    now i feel that i need to start over, baby is 20 month now, i have a diastisis recti but i work on it and it’s much better, do you think it’s ok to start completely over?
    Even if i pass the test and my core is still strong but i want to start from the beginning
    thank you again

    • Alisa Wyatt Author

      Hi Laure! Yes it is absolutely great for you to start over from the beginning. I actually love to go back to the beginning myself once in a while, it makes everything you do better. Have fun and let me know if you have more questions!

  6. Priyakirti 7 months ago

    Thank you Alisa!

    I used to do Pilates back in LA at Ron Fletcher, and I need to start over again. That was in the 90’s and I’m now in my 50’s… so I’m starting over with pre-Pilates and it was just enough to get me started in the right direction. Looking forward to more spine-safe and beginner videos. I love pure Pilates, so I’m so excited to have a place that is true to Joe Pilates. Hard to find these days!

    • Alisa Wyatt Author

      Hi Priyakirti! I’m so happy to hear that this feels like home for you, with such an illustrious Pilates beginning it’s an honor! We’re adding more spine safe workouts all the time so keep an eye out for more. 🙂

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