Pilates Exercises

It is important pilates exercises are performed correctly. An understanding of the basic principles of pilates and learning to contract the core is important.

Pilates is a comprehensive exercise system that uses isolated muscle movement to create and maintain strength, correct muscular alignment, core muscle control, spinal mobility, postural strength, flexibility, and resilience. Pilates exercises are now widely regarded as a leading exercise protocol for injury prevention.

Wayne Gordon demonstrates the breaststroke exercise which works on promoting stability of the thoracic spine and shoulders.

The arm stretch exercise is a beginners level exercise which challenges the core muscles by moving both arms. Pilates instructor Wayne Gordon demonstrates the technique here.

Wayne Gordon demonstrates the knee drop. This is an exercise which promotes pelvic stability and hip joint range of motion.

TV Fitness Expert Wayne Gordon demonstrates the clam which is an exercise to promote pelvic stability and hip joint range of motion.

The shoulder bridge exercise increases glute (buttock) strength and pelvic and lumbar spine control. It is demonstrated here by pilates instructor Wayne Gordon.

The single leg tabletop is an intermediate level exercise which aims to improve pelvic and lumbar spine control and stability during leg movements. Demonstrated by pilates instructor and TV Gladiator Wayne Gordon.

Wayne Gordon demonstrates the advanced leg stretch which works the hip abductor muscles such as gluteus medius, whilst maintaining the stability at the pelvis and lumbar spine.

The swimming exercise is an advanced exercise as it uses both the arms and legs to challenge the control and stability of the entire back and pelvis. It is demonstrated here by pilates instructor Wayne Gordon.

Wayne Gordon demonstrates the leg and arm slide exercise which is an intermediate exercise, designed to challenge and build on the stability of the pelvis, lumbar and thoracic spine with both arm and leg movement.

The leg slide exercise (demonstrated by Wayne Gordon) promotes stability of the pelvis and lower back during lower limb movements.

This leg circles exercise is an advanced level exercise. It starts with the legs raised and challenges the stability of the pelvis and lumbar spine by taking the leg out to the side. It is demonstrated here by pilates instructor Wayne Gordon.

The four point kneeling exercise is an advanced exercise as it uses both the arms and legs to challenge core stability, as well as being in a kneeling position. It is demonstrated here by pilates instructor Wayne Gordon.

The single leg bridge is demonstrated here by pilates instructor Wayne Gordon. It is a progression from the bridge exercise which works on improving the stability of the pelvis and lumbar spine whilst using the leg and glute (buttock) muscles for power.

This exercise is a progression of the single leg bridge exercise. It is an extremely advanced exercise as it focuses on using a single leg to support the body, whilst incorporating arm movements and maintaining core control. It is demonstrated by pilates instructor and TV gladiator Wayne Gordon.

The scissors exercise is an advanced exercise which promotes stability of the pelvis and lower back during lower limb movements. It is demonstrated here by pilates instructor, athletes and TV gladiator Wayne Gordon.

This exercise is a progression of the scissors exercise, as it starts with the legs in an elevated position to make it more challenging. Pilates instructor, athlete and TV gladiator Wayne Gordon demonstrates the exercise!