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Creative Contemporary Pilates

10/30/2026

🎃Happy Halloween 2026

Its no trick, and all treats with this Halloween home mat workout on the fitball👻 No gym or Pilates equipment required for this fun, full body stability ball workout. You can do it in your living room, like me😎

Today, I'm joining LISA KAYE | Pilates & Functional Movement for with a special Halloween edition🎃

Here, I'm incorporating a variety of Pilates mat, reformer, chair and TRX exercises.These are all full body exercises. I recommend two rounds of of the number of reps Im doing for each exercise. Your core will thank you🙏

1. Copenhagen plank variations...do both sides!

2. Split leg roll up alternating legs.

3. Plank to pike

4. Supine opposite arm and leg reach

5. TRX Rollouts kneeling and hovering

6. Tuck and extend to plank

7. Hover plank to rocking hip extension

8. Pass the ball double leg stretch

10/28/2026

It's Wunda Chair Wednesday ✨️
No other classic Pilates apparatus packs quite the punch as the Pilates Chair 👊 Joseph Pilates called it his "wunda chair" for a very good reason. Spring settings 👇

The chair has tiny footprint, but yet can provide a powerful, full body, low impact Pilates workout emphasizing core strength and stability.

The original Wunda chair could be used as a regular living room chair, and then converted to a fabulous workout apparatus. It is said that Joseph Pilates had 6 Wunda Chairs around his dining room table 💥

Here, I'm adding the sitting box to explore Pilates exercises from the Pilates mat, chair and reformer.

Spring settings: 1 to 4, low to high

1L ⚪️ light (white chair spring)
1H ⚫️ heavy (black chair spring)

1. ⚫️⚫️ on 4 Plié from the side this one is like having one foot on solid ground and one foot floating on air 🫨
2. ⚫️ on 4 Reverse Swan aka Torso Press Sit The feet on the box to start and finish takes a lot of stress off the hip flexors
3. ⚫️ on 4. Plank to Pike with arm push ups and leg push downs. The box is great for bringing the body to a horizontal position for better control of the pedals.
4. ⚪️⚪️ on 2 Kneeling Hamstring 1 with reciprocal arms to enhance the oblique work. Kneeling takes the hamstrings out of the equation so I can focus on spinal mobility
5. ⚪️⚪️ on 1 Supine leg pumps with oblique curl ups. I love this combo of oblique work simultaneously for the front and back body.
6. ⚪️ on 2 Star with leg circles Star strengthens side body stability and is an often overlooked classic exercise.

💪

10/26/2026

Keep your jumpboard and box on

for your entire class, from start to finish😎

Simple set up + ingenious movements = result based programming!

If you appreciate evidence-based movement tips and professional programming insights, hit the follow button to join our Pilates community! ✨

10/23/2026

Find that floating feeling and maximum core activation with this NO SPRINGS series. See teaching tips below👇

I'm exploring this all fours set up with eight different beginning to intermediate exercises.

No springs Pilates is not new. I learned this exact set up with no springs in my Polestar training back in 2000. This setup is a great way to introduce your students and clients to the joy of no springs 💯

These full body moves will challenge your core, along with concentration, control, centering, and balance as well as rhythm and flow. If you've never done NO springs, I would suggest starting with the opposite arm and leg combo (aka bird dog), keeping the carriage out and
still!

To start before moving the carriage:
💥Strongly engage your core
💥Press your weight into the pinky side of your hands to activate the serratus anterior.
💥Spin your elbows toward your body (externally rotate at the shoulders) and broaden between the shoulder blades to stabilize the shoulders.
💥Squeeze under the arm hollows to activate the lats. If you don't, you can go flying with no springs.
💥Then, move super slowly to start and continue each exercise

10/21/2026

🟠Find your inner core strength

with this Pilates reformer miniball and one foot in strap series.

Whether you are a Pilates teacher or aficionado, you will love this supine one foot in strap series❣️

A single foot in strap invites the obliques to come out and play▶️ Add the miniball, to the party and you have a fun core mobility and stability fitness flow for your Pilates workouts or classes🟠

10/19/2026

Elevate your Pilates practice with the ultimate duo for deep flexibility and core stability.

This Pilates Cadillac Push-Through Bar and Box combo is a game-changer for simultaneously stretching and strengthening your body.

Thank you to Diesha Condon for this set up💥

Here, I'm exploring some classical and contemporary moves on the trapeze table. The push thru bar, without any springs, provides both stability and mobility through a circular range of motion.

The box elevates my body to the level of the bottom range of the push thru bar to enhance each movement. For example, my legs on the front splits are at the same level as the foot on the bar, for good alignment and a great stretch.

Which move are you adding to your next session? Let me know below! 👇

10/16/2026

Unlock your deepest rotational stretch

and core connection with this advanced Reformer challenge! 🔥

This hinging twist in the side split position is a masterclass in stability and control. By using the locked in footbar for arm support and leverage, you target the obliques, open the intercostal muscles, and challenge your inner thighs all at once.

As a Pilates teacher, I love bringing this set up for rotation because it instantly reveals any imbalances between your right and left sides. It requires absolute precision—you have to anchor through your feet while finding length and rotation through the spine. What’s your favorite way to spice up side splits on the Reformer? Let me know in the comments! 👇
✨ Tip for the movement: let your eyes look farther into the direction of rotation to increase range of motion.

10/12/2026

🟠Are you up for the challenge?

It's Reformer fitball fun😁

Reformer teachers and advanced practitioners can challenge their balance, stability, centering, concentration, and control in this fun fitball flow by focusing on all the Pilates principles✔️

The set up:
All on one medium spring🔵, except
rocking swan, ALL springs on.

Even though Joe Pilates didn't have a stability ball, he did have barrels, which can serve the same purpose in many ways🟠

I often wonder what Joseph Pilates would have done if he had a fitball for to use with his equipment. What do you think?

10/07/2026

👣Fired up Miniball footwork

Master your reformer footwork and fire up your deep core with this mini ball workout sequence!

🔵Adding a Pilates mini ball to your traditional footwork isn't just about the inner thighs—it chalanges your pelvic stability and forces your stabilizing muscles to work overtime.

Swipe through the carousel to see how changing your mini ball placement targets different muscle groups:
1️⃣ Ball between the inner thighs (adductors): Activates the pelvis floor muscles and deepens core engagement during parallel heels and toes.
2️⃣ Ball between the ankles: Challenges your alignment, prevents supination, and fixes your tracking through the ankles, knees, and hips.
3️⃣ Ball in hands: Enhances the mind-body connection when passing or tossing the ball
4️⃣Ball under the foot on the footbar: The ultimate instability challenge for advanced lower body coordination and lumbar stability.

Save this post for your next pilates self-practice or use it as inspiration for your next Pilates class.

Both feet on bar: 3 to 4 Red Spriings:
1. Roll throughs, and reverse - ball between ankles

2. Marching - pass ball under marching knee

3. Pilates V - pass ball hug a tree

4. Wide external rotation - hug a tree to straight arms lower and lift

5. Running - ball - rotate ball in hands

6. Flexed knee running - rotate ball in hands

7. Bridging combo (semi-circle prep) -ball between inner thighs

8. 8 count developé, ball following leg

Single leg: 1 red spring
8. Single leg stretch, over/under - stand on ball on footbar

10. Jumping 1 red spring - ball behind shoulder blades

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