Pre-Pilates Progression Class 5 of 6

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You'll need a wall to lean on at the end of our 5th Pre-Pilates Progressive class with Alisa Wyatt. Using the wall, you'll learn 2 new exercises that will connect what you've been doing on the mat to give you beautiful standing posture!

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What Others Are Saying


  1. Nicole Cousin 4 weeks ago

    Hi Alisa, I have been doing this pre work out and today i woke up with a little bit of pain around my hips. Is that normal? Or does it mean my posture is wrong or am I moving some way I should not? IIts the first pilates classes I have ever taken and I do not work out much before.

    • rian bush 3 weeks ago

      HI Nicole,
      Alisa and Jack are out of town and in and out of service range. I am emailing comments to her and responding to them (until the 20th). Here is her reply:

      Hi Nicole!
      Thanks for asking—did you start with the first class in the series? If you didn’t have pain prior to this class it probably means you weren’t quite ready for this class. If you go back and repeat the class before a few times and then come back to this one that should do the trick. Be aware of staying in a range of motion that feels controlled and doable—so if you notice you are straining a lot to maintain form bringing your arms and legs closer to your center will make it easier. Let me know if that helps!

    • Alisa Wyatt Author

      Hi Nicole, Sorry for the delay in responding. Pain is usually an indicator that you may be moving through the series a little too fast for your body to adapt. My advice is to go back to the class before and repeat it a few days in a row and then return to the class that resulted in pain. Note that you may feel sore in muscles that you haven’t been used to using before and that is normal. Let me know if that helps!

  2. NSH 3 months ago

    Hi Alisa,
    Nina here again. I’ve been working persistently on building the strength to float both feet off the floor while maintaining stability in my “box.” At this point, I can do that, but I’m still getting a bulge in my abs. Should I progress? Or do I stick with one foot at a time until I can float both feet without abs bulging?

    • Alisa Wyatt Author

      Hi Nina!
      The progress you’re making is a great sign–my instinct is to have you repeat whatever classes you’ve been having success with for another week. Focus on pulling in your lower abs — the part below your belly button just above the pubic bone. Try to make all parts of that area pull in evenly (most of us have a weaker side). Make that your practice for a bit and be patient, this is a perfect practice to make you super strong! It’s hard to wake these muscles up but once you do, you’ll be unstoppable.

    • Alisa Wyatt Author

      One more thought – I’d like you to try adding a thin pad under your low back–in the area just below your belly button. Like a folded hand towel, not thick so it changes your curves, just enough for you to feel it when you pull in. See if having that under you helps give you the proprioception to pull your ab muscles into.

      • NSH 3 months ago

        Yes! I’ve been doing that since the first video when you suggested it there. I have a deep curve in my low back and the pad definitely helps.

        • Alisa Wyatt Author

          Oh good! Your deep low back curve makes this extra difficult for your low abs so hang in there this work will pay off in spades for your future movement. If you find it possible to lift both feet a tiny bit without popping start adding that in just keep the range small. If not, don’t fret, just keep practicing, the results are coming!

  3. mmostaf2 3 months ago

    What’s the purpose of the arm pumps? Thank you

    • mmostaf2 3 months ago

      I mean to say during the hundred exercise. 🙂

      • Alisa Wyatt Author

        The pumping creates a flush of circulation to your vital organs and warms the body. If you’re cold, simply pumping the arms this way even while standing will help to warm you up.

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