Breathing and Printing - Neutral Spine

- Lie face up, knees bent, feet on floor. Relax the pelvis, shoulders, and back of the ribcage into the mat.
- Take a breath in, expanding the ribcage sideways and backwards.
- Exhale, drawing up the pelvic floor (like an elevator lifting up) and feel the bottom of your ribcage narrowing and gliding down towards your navel.
- Maintain relaxed back muscles throughout.
Complete 1 set of 7 repetitions.
Bent knee fallout - (Single thigh openers)


- Inhale to float one knee out to the side, keeping the pelvis still.
- Exhale to draw the leg back in.
- Keep botttom relaxed and pelvis stable throughout.
Complete 6-8 each leg.
Single leg slide


- Exhale slide one foot out along floor.
- Inhale hold
- Exhale to return to start position, as if dragging your heel through sticky mud.
- Keep pelvis still and back relaxed throughout
Complete 4-6 each leg.
Bridging - (Pelvic Curl)


- Lie face up, knees bent, feet flat on floor, arms by sides
- Exhale sink navel, pull pubic bone higher than navel.
- Peel spine off floor (curling one vertebrae at a time)
- Inhale stay lifted.
- Exhale articulate spine back down to mat
Complete 1 set of 6 repetitions.
Chest Lift - #2


- Exhale zip up pelvic floor, slide ribs down to hips to curl head and upper back away from the mat.
- Inhale hold.
- Exhale sip pelvic floor, return upper body to mat.
- Keep tailbone weighted and front of hips
relaxed throughout.
Complete 1 set of 6 repetitions.
Dead bugs - Single leg lift


- Lie on floor, arms by side, knees bent, feet on the floor
- Exhale activate abdominals, float one knee above hip
- Inhale hold
- Exhale to lower foot back to floor
- Make sure knee stays at same angle as leg moves
- Maintain heavy back and stable pelvis throughout.
Complete 1 set of 6 repetitions each leg.
Side to side - (Supine Spine Twist)


- Lie on back with knees bent. Feet on floor or swiss ball
- Inhale to tip the weight of the pelvis to one side
- Exhale to return to the centre.
- Allow the legs and feet to follow the movement of the pelvis.
- Try not to allow the legs to lead or pull you.
Complete 5 each side.
Book Openings - (Chest Openers)


- Lie on side with knees bent level with hips.
- Inhale float top arm up to ceiling
- Exhale turn head and look behind, allowing body to follow head and arm backwards
- Inhale hold
- Exhale return to start position
- Focus on rotating each vertebra one by one
Complete 1 set of 3 repetitions each side.
Side Lie single leg lift


- Laying on your side with legs reaching long to the front corner of your mat.
- Exhale draw your waist in like a corset tightening, then reach your top leg away from you and up in the air
- Inhale return the leg and release the abs.
- As you move your leg think of reaching it long rather than high.
- Leg should stay lower than hip height throughout.
Complete 5 each leg.
Diamond press


- Laying face down, make a diamond with your hands
- Rest your nose in the diamond
- Exhale to lift forehead, nose, chin then chest up away from mat
- Inhale to return to start position.
- Ensure low back stays relaxed throughout.
Complete 4-6.
Pilates Principles
To gain the maximum benefits from practicing Pilates, it is important to understand the eight principles which define the Pilates method. These principles are:
- Breath: above all learn to breathe deeply and fully, as this facilitates and intensifies your movement
- Concentration: focus your mind on the task at hand, as the mind controls the body
- Control: the best results come through control in each movement
- Centering: Pilates is often described as “movement flowing out from a strong centre”
- Precision: focus on performing each exercise with the correct technique to achieve the best results
- Flow: Pilates is best done in a flowing style, with continuous movement
- Alignment : By maintaining good posture and body awareness, each movement becomes easier.
- Integration: The 8 principles refers to uniting all of the above in order to make your muscles work together and support each other. This is how you develop more efficient and functional movement.
Google Rating
5.0 Tricia Searson
00:48 13 Mar 18
My husband and I have been attending sessions with PilatesCan for more than ten years almost continuously. Our instructor, one of the owners, is outstanding. Her ability to identify even apparently minute issues in posture, movement and technique is unbelievable. She is also then able to quickly offer an exercise which targets the appropriate parts of the body to deliver results. All from memory! Her knowledge, currency, and advice is excellent.
Ella Whateley
09:41 13 Feb 18
I have been a client at PilatesCan for over a decade. I simply cannot recommend this team highly enough. They are excellent in full health, facilitating flexibility and core fitness, and fantastic with injuries too. I have experienced everything they offer from one on one, to semi private group sessions to mat classes.Try them out, they care. You won’t be disappointed
Jenni Paradowski
04:58 13 Feb 18
As an ontological coach, I understand that a person’s fundamental way of being in the world is impacted on by the alignment, fluidity and strength of his or her body. PilatesCan are experts in helping each client become adept in the development of their own body, with the inevitable flow-on benefits for increased strength and fitness, and reduced physical and emotional stress. PilatesCan has helped me to deal with the challenges of multiple injuries and fibromyalgia, allowing me to maintain a high level of health and wellbeing when I may otherwise have ‘given in to my fate.’ I cannot recommend Claire and her team highly enough.

Alexandra McDermott
23:19 14 Nov 18
Highly professional, knowledgeable and friendly staff working from beautiful studios in two convenient locations. The staff have worked closely with me to effectively manage pre-exisiting conditions and a pregnancy. They even reviewed my MRI results and tailored a program to build up my strength to significantly reduce pain. Every week, my back is checked to tweak the program to what my body needs that day. Explanations are given as to why a certain exercise will help and what muscles it is targeting. Thank you Pilates Can for your dedication to your clients and your flexibility to reschedule when life gets in the way.

erica schouten
20:24 23 Mar 19
For more than 2 years I thoroughly enjoyed my weekly semi-private classes at PilatesCanManuka. I have some lower back issues, but Claire and Trudy always managed to put me back together again. Their repertoire of exercises and adaptations to suit everyone’s abilities and needs are amazing. I have moved overseas now but truly miss them.
Eun-song Jung
01:34 10 Jan 20
every instructors are very professional and passionate about their work. I always feel better after their sessions.I used to have a pelvic pain and I don’t have any more since I have started Pilates with them! thanks.

