Pilates & Postural Rehabilitation

49 Articles

BeginnerIntermediateAdvanced

The Hundred

Fundamental Pilates exercise coordinating arm pumps with cyclic breathing to activate the transversus abdominis and rectus abdominis.

Published on February 25, 2026Read more

AdvancedFlexibilityCore

Roll-Over

Advanced Pilates exercise mobilizing the spine in full flexion by bringing the legs overhead, developing abdominal control and spinal mobility.

Published on February 25, 2026Read more

BeginnerIntermediateBreathing

Single Leg Stretch

First exercise of the Pilates abdominal series, coordinating leg alternation with precise hand placement for dynamic abdominal work.

Published on February 25, 2026Read more

BeginnerBreathingFlexibility

Spine Stretch Forward

Spinal mobility exercise in forward flexion stretching the posterior chain while developing awareness of seated vertebral stacking.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Swimming

Pilates exercise mimicking the crawl stroke to strengthen the entire posterior chain with alternating arm-leg flutter kicks in prone position.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Shoulder Bridge

Pilates exercise combining the glute bridge with unilateral leg extension to strengthen glutes and develop pelvic stabilization.

Published on February 25, 2026Read more

AdvancedRenforcementCore

Teaser

The most iconic and challenging exercise in the Mat Pilates repertoire, demanding exceptional abdominal control to form a perfect V shape.

Published on February 25, 2026Read more

AdvancedFlexibilityCore

Boomerang

Advanced exercise integrating Roll-Over, Teaser and forward fold in a fluid sequence of leg crossing and uncrossing with total center control.

Published on February 25, 2026Read more

AdvancedRenforcementCore

Corkscrew

Advanced Pilates exercise drawing circles with both legs together to work the obliques and deep abdominals in controlled rotation.

Published on February 25, 2026Read more

IntermediateRenforcementCore

Double Leg Stretch

Second exercise of the Pilates abdominal series, simultaneously extending arms and legs for maximum center stabilization challenge.

Published on February 25, 2026Read more

BeginnerIntermediateFlexibility

Roll-Up

Classic Pilates exercise developing segmental spinal mobility and abdominal control by rolling up and down the spine vertebra by vertebra.

Published on February 25, 2026Read more

BeginnerIntermediatePosture

The Saw

Pilates exercise combining thoracic rotation and lateral flexion to mobilize the obliques and stretch the hamstrings with a characteristic sawing motion.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Side Kick Series

Series of three Pilates exercises in side-lying position targeting abductors, adductors and lateral core with varied leg movements.

Published on February 25, 2026Read more

BeginnerIntermediateCore

Single Leg Circle

Pilates exercise developing pelvic stabilization while mobilizing the hip joint by drawing controlled circles with an extended leg.

Published on February 25, 2026Read more

IntermediateAdvancedRenforcement

Swan Dive

Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Reformer — Footwork

Fundamental Reformer Pilates series targeting the lower limbs with different foot positions on the bar for complete and balanced strengthening.

Published on February 25, 2026Read more

IntermediateRenforcementFlexibility

Reformer — Elephant

Standing Reformer exercise targeting hamstrings and core by pushing the carriage with the feet while maintaining a forward fold.

Published on February 25, 2026Read more

IntermediateAdvancedRenforcement

Swiss Ball — Jackknife

Dynamic Swiss ball exercise in plank position, drawing knees to chest while rolling the ball for intense abdominal work.

Published on February 25, 2026Read more

BeginnerRenforcementPilates

Magic Circle — Chest Press

Chest and shoulder strengthening exercise using the Magic Circle in front of the chest for upper body toning.

Published on February 25, 2026Read more

BeginnerRenforcementCore

Swiss Ball — Crunch

Abdominal crunch on Swiss ball offering superior range of motion and increased deep stabilizer recruitment.

Published on February 25, 2026Read more

AdvancedRenforcementCore

Swiss Ball — Pike

Advanced Jackknife version raising hips into inverted V on Swiss ball, requiring exceptional abdominal strength and shoulder stability.

Published on February 25, 2026Read more

BeginnerRenforcementPilates

Resistance Band — Arm Series

Complete arm movement series with resistance band including biceps curl, triceps, chest expansion and rowing for balanced strengthening.

Published on February 25, 2026Read more

BeginnerRenforcementPilates

Magic Circle — Inner Thigh Squeeze

Adductor isolation exercise using the Pilates Magic Circle between the knees to strengthen inner thigh muscles.

Published on February 25, 2026Read more

IntermediateAdvancedRenforcement

Reformer — Long Stretch

Dynamic plank exercise on the Reformer developing core and shoulder strength by pushing and pulling the carriage in plank position.

Published on February 25, 2026Read more

BeginnerRenforcementPosture

Forward Head Posture Correction

Corrective program for forward head posture including chin tucks, cervical stretches and deep neck flexor strengthening.

Published on February 25, 2026Read more

BeginnerCoreReeducation

Bird-Dog

Rehabilitation exercise targeting multifides and transverse for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementReeducation

Scapular Push-ups

Rehabilitation exercise targeting dentelé antérieur and trapèze for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementPosture

Lumbar Hyperlordosis Correction

Daily corrective program combining psoas and quadriceps stretches with abdominal and glute strengthening to reduce excessive lumbar curvature.

Published on February 25, 2026Read more

BeginnerRenforcementPosture

Rounded Shoulders Correction

Rehabilitation exercise targeting trapèze moyen and trapèze inférieur for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Prone Y-T-W-L

Rehabilitation exercise targeting trapèze inférieur and trapèze moyen for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementReeducation

Clamshell

Rehabilitation exercise targeting moyen fessier and rotateurs externes de hanche for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerCoreReeducation

McGill Big 3 (Low Back Pain Protocol)

Rehabilitation exercise targeting multifides and transverse for postural correction and joint stabilization.

Published on February 25, 2026Read more

IntermediateRenforcementReeducation

Hip Airplane

Rehabilitation exercise targeting moyen fessier and rotateurs de hanche for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Banded Lateral Walk

Rehabilitation exercise targeting moyen fessier and tenseur du fascia lata for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementReeducation

Shoulder External Rotation (Band)

Rehabilitation exercise targeting infraépineux and petit rond for postural correction and joint stabilization.

Published on February 25, 2026Read more

IntermediateRenforcementPosture

YTWL Cable (Standing)

Rehabilitation exercise targeting trapèze and rhomboïdes for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementReeducation

Shoulder Internal Rotation (Band)

Rehabilitation exercise targeting subscapulaire and grand pectoral for postural correction and joint stabilization.

Published on February 25, 2026Read more

BeginnerRenforcementPosture

Thoracic Kyphosis Correction

Complete corrective program for rounded back including foam rolling, pectoral stretches, wall angels and thoracic extensor strengthening.

Published on February 25, 2026Read more

IntermediateReeducationStabilisation

Single Leg Stance Eyes Closed

Proprioception and balance exercise targeting moyen fessier and propriocepteurs for joint stabilization and fall prevention.

Published on February 25, 2026Read more

BeginnerReeducationStabilisation

Single Leg Stance Eyes Open

Proprioception and balance exercise targeting moyen fessier and stabilisateurs cheville for joint stabilization and fall prevention.

Published on February 25, 2026Read more

IntermediateRenforcementReeducation

Bosu — Lunge

Proprioception and balance exercise targeting quadriceps and grand fessier for joint stabilization and fall prevention.

Published on February 25, 2026Read more

IntermediateCorePilates

Swiss Ball Plank

Proprioception and balance exercise targeting transverse and obliques for joint stabilization and fall prevention.

Published on February 25, 2026Read more

BeginnerReeducationStabilisation

Balance Board — Stabilization

Proprioception and balance exercise targeting stabilisateurs cheville and moyen fessier for joint stabilization and fall prevention.

Published on February 25, 2026Read more

IntermediateRenforcementReeducation

Balance Board — Squat

Proprioception and balance exercise targeting quadriceps and stabilisateurs cheville for joint stabilization and fall prevention.

Published on February 25, 2026Read more

IntermediateRenforcementReeducation

Bosu — Squat

Proprioception and balance exercise targeting quadriceps and grand fessier for joint stabilization and fall prevention.

Published on February 25, 2026Read more

BeginnerReeducationStabilisation

Back Pain Relief Program (20 min/day)

Complete corrective program targeting multifides and transverse with a structured exercise sequence for progressive and lasting results.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Healthy Shoulder Program (15 min, 3x/week)

Complete corrective program targeting coiffe des rotateurs and trapèze moyen with a structured exercise sequence for progressive and lasting results.

Published on February 25, 2026Read more

BeginnerIntermediateRenforcement

Strong Knees Program (15 min, 3x/week)

Complete corrective program targeting vaste médial and moyen fessier with a structured exercise sequence for progressive and lasting results.

Published on February 25, 2026Read more

BeginnerPostureReeducation

Office Worker Program (15 min/day)

Complete corrective program targeting fléchisseurs cervicaux and grand fessier with a structured exercise sequence for progressive and lasting results.

Published on February 25, 2026Read more

Posturology & Rehabilitation Encyclopedia

Free trial Directory

Pilates & Postural Rehabilitation

All our specialties